Recovery is possible in the long term. But to stay on the right track can require more effort.
The simple truth is that relapse prevention is one of the most important aspects of any recovery process. Without it, all of the hard work invested in getting and staying sober can quickly unravel. And here’s the thing…
A relapse prevention program can be
- Proven to work
- Easy to follow if you get the right help
- The difference between short and long-term recovery
In This Article, We’ll Cover
- Why Relapse Prevention is Important
- The Science Behind Relapse Rates
- 6× Effective Strategies for Long-Term Recovery
- Building a Support System that Works
Why Relapse Prevention is Important
Relapse is not a sign of failure in the recovery process. For most people, it’s a normal part of recovery.
The National Institute on Drug Abuse (NIDA) reports that relapse rates range from 40% to 60% for substance use disorders. These statistics are comparable to relapse rates for chronic diseases like hypertension and asthma. Consider for a second.
Addiction is a chronic health condition. A condition that must be managed on an ongoing basis like diabetes or heart disease. That’s why having a solid relapse prevention program in health recovery is so critical.
The good news is that these numbers decrease dramatically over time. After five years of continuous sobriety, that number drops to around 15%. That’s huge. But to reach that five-year milestone, requires the right strategies and support systems in place. Recovery programs like this relapse prevention program in New Jersey provide structured approaches that give people the skills they need to maintain long-term sobriety.
Pretty encouraging, right?
The Science Behind Relapse Rates
Understanding why relapse occurs is the first step in preventing it.
Risk for relapse is highest during the first six months of aftercare treatment. Cravings are the most intense. Habitual coping patterns are most likely to return. But most people don’t realise…
Recovery is not linear. The three stages of relapse occur prior to a person actually using the substances again. Emotional relapse, mental relapse, and physical relapse. Let’s talk about these stages.
Emotional Relapse
Emotional relapse is the beginning of the three stages of relapse. It’s when a person is not even considering using a substance.
The behaviours and emotions they exhibit, however, set them up for a relapse to occur. These warning signs include a lack of sleep, not eating regular meals, isolating from other people, and skipping support meetings. Identifying these warning signs and catching them early is what makes all the difference.
Mental Relapse
Mental relapse is when the inner struggle really sets in. One part of the brain is committed to wanting to stay sober. But another part of the brain romanticises past use of substances.
Behavioural signs of mental relapse include thinking about people and places associated with previous substance use, minimising the consequences of using, and even planning for a relapse to occur.
Physical Relapse
Physical relapse is the last stage of the three-stages of relapse. It occurs when a person actually uses a substance again.
By being aware of the emotional and mental stages of relapse. A person can stop a relapse before it really takes hold. Education about the stages of relapse is a huge key to understanding recovery.
6× Effective Strategies for Long-Term Recovery
Now, on to the good stuff. These are the strategies that have been scientifically proven to work. Choose a few that stand out to you and really commit to them.
Build a Strong Support Network
A recovery journey is not an isolated one.
It is vital to have people you can rely on when times are tough. This includes family members, friends, therapists, and peer support groups. It’s the surrounding yourself with individuals that understand the journey and make it much easier to be held accountable.
Peer support groups, such as Alcoholics Anonymous (AA) and Narcotics Anonymous (NA), provide a community where people can connect, share struggles and successes.
Identify and Manage Triggers
Triggers are everywhere. They can be in the form of people, places, emotions, or circumstances.
The key to staying sober is identifying personal triggers and having a plan in place to manage them. This could involve avoiding certain environments or being prepared with a list of coping skills to combat stress.
Develop Healthy Coping Skills
Stress is a huge trigger for relapse. Learning healthy stress-coping skills is of the essence.
These can include exercise, meditation, journaling, and deep breathing techniques. By finding activities that bring joy and relaxation, a person can fill the void that they are used to filling with substance use.
Use Medication-Assisted Treatment When Appropriate
Medication can be a huge game-changer for some individuals in recovery.
Drugs like naltrexone, methadone, and buprenorphine can help manage cravings and minimise withdrawal symptoms. Used in combination with therapy, these medications can greatly reduce the risk of relapse.
Attend Ongoing Therapy
Cognitive-behavioural therapy (CBT) is one of the most powerful tools for relapse prevention.
The therapy can assist in recognising negative thought patterns and replacing them with positive ones. Regular therapy sessions keep a person accountable and provide professional guidance.
Create a Structured Routine
Routine provides structure, and structure is important in early recovery.
Having a daily routine of set behaviours reduces uncertainty and keeps the mind focused on positive and healthy behaviours. This includes regular sleep and meal times, work and leisure activities.
Building a Support System that Works
The strength of a relapse prevention program lies within the support system that backs it up.
Here’s how to build a support system that actually works:
- Be honest: Be open with loved ones about the recovery journey. Honesty builds trust and opens the door for support.
- Set boundaries: Not everyone is a great fit during the recovery process. It’s okay to distance oneself from people who encourage unhealthy behaviours.
- Stay connected: Check-ins with therapists, sponsors, or support groups maintain a high level of accountability.
- Celebrate milestones: Every day sober is a victory. Celebrate the success and reinforce positive behaviours.
SAMHSA research states that around 75% of people who develop an addiction eventually recover. That’s three out of four people that recover and return to a long-term state of sobriety. The odds are in recovery when the right support system is implemented.
Pulling It All Together
Relapse prevention is the foundation for long-term recovery. It provides the skills, strategies, and support necessary to stay sober over the long haul.
Without a solid plan in place, it can become much harder to recover. With one, the way forward becomes much more obvious. To recap quickly:
- Understand why relapse occurs and the warning signs to look for
- Build a support network of people who care
- Identify triggers and healthy coping skills
- Consider medication-assisted treatment when needed
- Attend ongoing therapy and maintain a structured daily routine
Recovery is a marathon, not a sprint. The tips and strategies listed in this post have helped millions of people stay sober over the long term. They can help anyone who’s willing to put in the effort.
The most important step is simply taking the first one. From there every day sober gained becomes momentum in the direction of a happier, healthier life.
