Uncategorized
How to Adjust Your Plan After a Relapse
Written By
Relapse is common in recovery, affecting 40-60% of individuals in their first year. But it’s not failure – it’s a chance to grow. Here’s how to respond effectively:
- Learn from the relapse: Identify triggers (internal like isolation, or external like social situations) and use strategies like the HALT method (Hungry, Angry, Lonely, Tired).
- Update your plan: Review what worked, adjust routines, and strengthen coping strategies. Use tools like recovery journals and goal tracking.
- Build support systems: Rely on professionals, peer groups, and family involvement.
- Try new methods: Mindfulness, exercise, and recovery apps can be helpful.
Act quickly after a relapse: Contact your support system, assess what happened, and refine your prevention plan. Progress tracking and consistent effort are key to long-term recovery. Relapse isn’t the end – it’s part of the journey.
What To Do After a Relapse: 5 Steps to Help You Get Back on Track
Learning from Relapse
Relapse is often part of the recovery journey, and understanding it can make your prevention plan stronger. The National Institute on Drug Abuse (NIDA) reports that relapse rates for substance use disorders are similar to those of other chronic conditions like asthma or high blood pressure, ranging from 40% to 60% . Let’s explore the common stages and triggers of relapse.
Why Relapse Happens in Recovery
Relapse typically unfolds in three stages: emotional, mental, and physical . During early recovery, shifts in brain chemistry and cravings pose significant challenges. Interestingly, interpersonal conflicts are responsible for more than 50% of relapses. However, the outlook improves over time – after two years in recovery, 60% of individuals remain sober, and this figure rises to 85% after five years .
Finding Your Relapse Triggers
Triggers usually fall into two main categories:
| Trigger Type | Common Examples | Management Strategies |
|---|---|---|
| Internal | Intrusive thoughts, romanticizing past use, feeling isolated | Focus on self-care, build coping skills, process emotions |
| External | Exposure to substances, uncomfortable social situations, holiday events | Avoid risky environments, establish new routines, plan ahead |
The HALT method – Hungry, Angry, Lonely, Tired – can help you identify unmet basic needs that might amplify triggers .
To manage triggers more effectively, keep track of situations that spark cravings. These could include specific places, social media posts, or even positive events that once involved substance use . It’s important to acknowledge that discomfort is temporary, and learning healthy ways to respond to these triggers can strengthen your recovery .
If you’re looking for extra support, programs like those at Ikon Recovery Center in Saddle Brook, NJ, offer specialized care, including trauma-informed therapy and dual diagnosis treatment. By understanding your triggers, you can fine-tune your relapse prevention plan for lasting success.
Updating Your Prevention Plan
Research shows that using a multi-faceted approach in prevention plans can help maintain long-term recovery.
Review What Works and What Doesn’t
Take a close look at your prevention plan through self-assessment. As one expert puts it, "Taking an honest inventory of yourself should help you gain greater insight into yourself and your behaviors" . A recovery journal can help you track key areas like:
| Aspect to Review | Questions to Ask | Action Steps |
|---|---|---|
| Coping Strategies | Which methods helped manage cravings? | Focus on strengthening those techniques |
| Support Network | Who consistently supported you? | Reconnect with those individuals |
| Daily Routines | What activities helped maintain sobriety? | Prioritize and expand those activities |
| Risk Situations | What situations led to relapse? | Plan ways to avoid or handle them |
In addition to self-assessment, reinforcing your support network is another critical step to protect your recovery.
Building Better Support Systems
A solid support system can make a real difference in avoiding relapse. Here’s how to strengthen yours:
- Professional Support: Work with specialists, such as those at Ikon Recovery Center, which offers programs like trauma-informed care and dual diagnosis treatment.
- Peer Support: Join and actively participate in support group meetings.
- Family Involvement: Include your family in counseling to improve communication and understanding .
Once your plan and support systems are in place, explore other methods to enhance your recovery.
New Recovery Methods to Try
The Cannabis Youth Treatment (CYT) Study found that combining multiple treatment methods can lead to better outcomes. Here are a few evidence-based approaches to consider:
- Mindfulness-Based Relapse Prevention (MBRP)
Learn to observe cravings without judgment and develop healthier ways to respond to triggers . - Integrated Wellness Activities
Activities like regular exercise, yoga, better nutrition, adequate sleep, and stress management techniques can further support your recovery. - Digital Support Tools
Recovery apps can help you track your habits, identify triggers, and provide real-time coping strategies .
"The transition process from a rehabilitation program to daily life involves several stages. A comprehensive aftercare plan is developed with the individual, focusing on maintaining sobriety and avoiding triggers. This may include therapy sessions, support group meetings, and lifestyle changes. It’s a gradual process that requires time, patience, and commitment. The ultimate goal is to equip the individual with the necessary skills to manage their recovery independently." – Harbor Care
sbb-itb-c19384b
Getting Help from Others
Building a strong support system can play a key role in maintaining long-term recovery.
Working with Support Groups
Support groups offer a space where individuals can share experiences and support one another. Stacy Mosel, L.M.S.W., explains, "Addiction support groups offer a beneficial way for people in drug or alcohol recovery to give and receive assistance to others who relate to them" .
Here’s a breakdown of different types of support groups and how to make the most of them:
| Support Type | Benefits | Action Steps |
|---|---|---|
| 12-Step Programs | Structured approach with sponsor help | Attend meetings regularly and work with a sponsor |
| Non-12-Step Groups | Secular focus on self-empowerment | Join groups like SMART Recovery or S.O.S. |
| Peer Support | Shared experiences, reduced stigma | Actively participate in discussions |
| Family Groups | Better communication and healing | Involve family in recovery meetings |
Consistent participation in peer support groups has been linked to maintaining abstinence. However, peer support works best when paired with professional treatment programs for more structured help.
Treatment Program Options
Professional treatment programs provide a structured approach to help individuals navigate the challenges of recovery. For example, Ikon Recovery Center in Saddle Brook, NJ, offers a variety of evidence-based options:
1. Partial Care Program
This program combines intensive therapy with flexible scheduling. It includes a mix of group and individual therapy sessions to address different needs.
2. Intensive Outpatient Program (IOP)
The IOP provides regular therapy sessions and focuses on dual diagnosis and trauma-informed care. It also incorporates approaches like CBT, DBT, and even yoga for a comprehensive treatment experience.
3. Specialized Treatment Services
These services include:
- NAD+ Therapy for cellular repair
- Vivitrol Treatment to help manage cravings
- Creative therapies like art and music therapy
- Family counseling to strengthen relationships
When evaluating a treatment program, consider whether it is licensed, employs qualified staff, follows evidence-based methods, is upfront about costs, and offers solid aftercare options.
Starting Your New Plan
First Steps After Relapse
Taking immediate steps after a relapse is key to getting back on track. Robert Parkinson, MSW, advises:
"Whether you just sobered up after a brief lapse or you are in the middle of a longer relapse, you should consider contacting your addiction counselor, recovery coach, or other recovery accountability supporter to schedule a face-to-face meeting" .
Here’s a suggested timeline to guide your recovery process:
| Timeline | Action Steps | Purpose |
|---|---|---|
| First 24 Hours | Contact support network and counselor | Get immediate help and guidance |
| Days 2–3 | Assess relapse severity and triggers | Identify what led to the relapse |
| Week 1 | Review and adjust treatment intensity | Strengthen your recovery plan |
| Week 2 | Implement new coping strategies | Develop skills to handle future challenges |
Incorporate practical coping tools like breathing exercises, journaling, and assertiveness training. Establish a steady morning routine – whether it’s meditation, reading, or exercise – to create structure and reinforce your recovery efforts. Consistency is key to moving forward.
Tracking Your Progress
Once you’ve taken initial steps, keeping track of your progress helps sustain recovery. As highlighted by First Steps Recovery:
"Especially with daily tracking, clients can see upward progress rather than lose sight of the purpose of recovery. In other words, progress tracking keeps clients moving forward, motivating them to continue recovery and visualize a happier and healthier future" .
Here’s how you can effectively monitor your progress:
- Daily Reflection System: Develop a simple system to track:
- Emotional well-being
- Triggers encountered
- Coping strategies that worked
- Physical health indicators
- Goal Setting Framework: Follow SAMHSA’s advice to set clear, measurable goals . Examples include:
| Timeframe | Goal Type | Example Metrics |
|---|---|---|
| Daily | Wellness | Sleep quality, exercise, nutrition |
| Weekly | Support | Group meetings attended, therapy sessions |
| Monthly | Skills | New coping techniques mastered |
| Quarterly | Life Progress | Career milestones, improved relationships |
Journaling can be a powerful tool to document progress and adapt your strategies as needed. Regular check-ins with your support network also provide valuable feedback and can help identify warning signs early.
"The ability to assess, revise your prevention plan, and hop back on the recovery wagon after a relapse speaks volumes about how far you have come" .
Conclusion
Your relapse experience can serve as a chance to improve your recovery approach. Research indicates that 40-60% of people in recovery encounter similar challenges , showing that relapse is often part of the journey, not the end of it. This perspective encourages you to see setbacks as stepping stones toward lasting recovery.
The path to long-term recovery involves reframing setbacks as opportunities to grow. Addiction specialist Steven M. Melemis puts it well:
"Addiction is a chronic, relapsing disease, which means that relapse is very common. It doesn’t mean it’s inevitable."
Taking time to identify triggers, build stronger support systems, and adopt better coping strategies reflects your determination to move forward. Johann Hari’s observation that "the opposite of addiction is connection" highlights the critical role of strong relationships and professional support in this process.
Keep your focus on progress. Every sober day adds to the foundation of your recovery. By refining your strategies and leaning on a solid support system, you show the strength and commitment needed to create lasting change.
"Everything that is done in the world is done by hope" – Martin Luther
