What Do You Do When You Relapse?
By Carmen Cook, LMFT | September 11th, 2024
“Relapse” is a word that many in recovery dread, but it’s important to understand that relapse does not mean failure. It’s a sign that more work needs to be done, and it can serve as a pivotal moment in your recovery journey.
At Mana Recovery Center, we believe that how you respond to relapse is crucial in determining your long-term success. Addiction specialists with years of experience have seen countless individuals turn their setbacks into powerful comebacks. Relapsing isn’t unique, and it doesn’t mean you’re doomed to never recover from addiction.
Understanding Relapse: What It Means and Why It Happens
Relapse is a return to substance use after a period of sobriety. It can be triggered by various factors such as stress, unresolved trauma, or even overconfidence in one’s ability to resist temptation. Understanding that relapse is part of the recovery process for many people can help you approach it with a mindset geared toward learning, rather than self-punishment.
At Mana Recovery Center, we emphasize that relapse is not a reflection of your character or willpower. It’s a signal that there are underlying issues that still need to be addressed. By recognizing this, you can take a proactive approach to understand why the relapse occurred and what steps are needed to prevent relapsing again in the future.
Immediate Steps to Take After a Relapse
The first thing to do after a relapse is to stay calm. Panicking or falling into despair will only make the situation worse. Acknowledge what happened and remind yourself that this is a momentary setback, not the end of your recovery journey.
Contact someone you trust immediately, whether it’s a sponsor, a family member, or a counselor. Opening up about your relapse can be difficult, but isolation will only deepen the sense of shame and guilt. At Mana Recovery Center, we encourage our clients to reach out as soon as possible so that we can offer the support needed to get back on track.
Reflecting on the Triggers and Circumstances Leading to Relapse
Once the immediate crisis has passed, take some time to reflect on what led to the relapse. What were the triggers? Were you in a situation that you weren’t prepared to handle? Did you neglect certain aspects of your recovery plan?
Understanding the circumstances that led to your relapse is key to preventing it from happening again. Journaling can be an effective tool in this process. Write down your thoughts, feelings, and any patterns you notice. This reflection can provide valuable insights into what needs to change in your approach to recovery. It’s also important to reflect on what coping mechanisms didn’t work in preventing you from relapse.
Reconnecting with Your Support System
In recovery, your support system is your lifeline. After relapse, it’s essential to reconnect with those who have been supporting you. This could be your sponsor, therapist, family, or friends who understand your journey.
At Mana Recovery Center, we’ve seen the power of community in helping individuals bounce back from relapse. Don’t be afraid to lean on your support system during this time of re-examination. They’re here to help you, not judge you.
Reassessing Your Recovery Plan: What Needs to Change?
A relapse is often an indication that something in your recovery plan isn’t working. This is the time to reassess and make necessary adjustments. Maybe you need to attend more group therapy meetings, incorporate new coping strategies, or address unresolved issues that have been festering.
Work with your addiction therapist or counselor to review your plan and identify areas for improvement. At Mana Recovery Center, we collaborate with our clients to create a recovery plan that is tailored to their specific needs and challenges. It’s important to evaluate a recovery plan so that it evolves as they do.
Seeking Professional Help: When to Reach Out to Your Therapist or Counselor
If you’re struggling to get back on track after a relapse, it’s crucial to seek professional help. A therapist or counselor can provide you with the tools and guidance needed to navigate this challenging time.
At Mana Recovery Center, we offer personalized support to help you understand the underlying causes of your relapse and develop strategies to prevent it from happening again. Don’t hesitate to reach out for help; it’s a sign of strength, not weakness.
Strategies for Managing Guilt and Shame
Guilt and shame are common emotions after a relapse, but they can be paralyzing if not addressed. It’s important to remember that these feelings, while natural, are not productive in the long run.
One effective strategy is to practice self-compassion. Remind yourself that you are human and that setbacks are a part of any challenging journey. At Mana Recovery Center, we teach our clients to reframe their thoughts, focusing on what they’ve learned rather than what they perceive as failures.
Talking about your feelings with someone you trust can also help. Sometimes, just getting the emotions out in the open can reduce their intensity.
Setting New Goals for Your Recovery Journey
After a relapse, it’s time to set new goals. These goals should be realistic and attainable, helping you to rebuild your confidence in your ability to stay sober.
Consider breaking down your goals into smaller, manageable steps. For example, instead of aiming for long-term sobriety right away, focus on staying sober one day at a time. Celebrate small victories along the way to keep your motivation high.
At Mana Recovery Center, we work with our clients to set goals that are aligned with their personal values and aspirations, helping them to stay focused and committed to their recovery.
Why is Self-Compassion and Forgiveness Important in Recovery?
Self-compassion and forgiveness are essential components of recovery, especially after a relapse. Beating yourself up will only make it harder to move forward.
Understand that recovery is a lifelong journey with ups and downs. By forgiving yourself for the relapse, you free yourself from the burden of guilt and share. This allows you to focus on what’s really important: getting back on track with your sobriety.
At our Hawaii rehab center, we emphasize the importance of treating yourself with the same kindness and understanding that you would offer to a friend in a similar situation.
Learning from Relapse: Turning Setbacks into Opportunities for Growth
Relapse can be a powerful learning experience if you approach it with the right mindset. Instead of seeing it as a failure, view relapsing as an opportunity to gain a deeper understanding of your triggers, vulnerabilities, and the areas of your recovery plan that need strengthening.
At Mana Recovery Center, we help our clients constructively analyze their relapses, turning setbacks into valuable lessons that contribute to their long-term recovery.
Rebuilding Trust with Yourself and Others
Relapse can damage the trust you’ve built with yourself and others. Rebuilding that trust is a crucial step in the recovery process.
Start by keeping your commitment to yourself, no matter how small. This could be something as simple as attending a meeting or sticking to your daily routine. As you rebuild trust in yourself, you’ll find it easier to regain the trust of others.
At Mana Recovery Center, we encourage our clients to be patient and persistent in this process, understanding that trust takes time to rebuild but is essential for lasting recovery.
Preventing Future Relapses: Developing New Coping Strategies
Preventing future relapses requires developing new coping strategies that address the triggers and challenges you’ve identified. This could involve learning stress management techniques, practicing mindfulness, or finding new ways to cope with difficult emotions.
Work with your therapist or counselor to identify the coping strategies that work best for you. Participating in individual therapy can provide insight and help you figure out what techniques will provide you with the most motivation. At Mana Recovery Center, we provide our clients with a toolkit of evidence-based strategies to help them manage their triggers and maintain their sobriety.
How to Incorporate Relapse Prevention Techniques into Your Routine
Relapse prevention techniques should become a regular part of your routine, not something you only think about when you’re struggling. This could include daily practices like meditation, journaling, or attending support group meetings.
At Mana Recovery Center, we help our clients integrate these techniques into their daily lives, making them second nature. The more you practice these techniques, the more resilient you’ll become in the face of potential triggers.
Utilizing Support Groups and Recovery Communities
Support groups and recovery communities play a vital role in maintaining long-term sobriety. They provide a space where you can share your experiences, learn from others, and receive the encouragement you need to stay on track.
At Mana Recovery Center, we connect our clients with support groups and recovery communities that align with their needs and values. Whether it’s a 12-step program, a peer-led support group, or an online community, finding the right group can make all the difference in your recovery journey.
Call Mana Recovery for Relapse Prevention Support
Relapse is a challenging experience, but it doesn’t have to define your recovery journey. By taking immediate action, reflecting on what led to the relapse, and making necessary adjustments to your recovery plan, you can turn this setback into an opportunity for growth.
Remember, you are not alone in this incredible journey. At Mana Recovery Center, we are here to support you every step of the way. With the right mindset and support, you can overcome relapse and continue on the path to long-term recovery. Call us to learn more about how we can support you and help you on your journey to long-lasting sobriety.
