Relapse Prevention During Recovery

What Is Relapse?

As outlined in “Relapse Prevention and the Five Rules of Recovery” by Steven M Melemis, relapse is a gradual process of returning to substance use that has distinct stages. The stages of relapse include the following:

Emotional Relapse: This early stage is marked by the neglect of self-care. Individuals are not necessarily thinking about drinking or using substances. Instead, they might start to return to behaviors that support their addiction, such as bottling up emotions, eating poorly, isolating themselves from others, and experiencing reduced sleep quality.

Mental Relapse: This stage of relapse follows a decline in well-being, which results in an increasing desire for drugs and alcohol. The individual resists, but nostalgic feelings for the people, places, and things associated with alcohol and drug use are persistent. This stage can gradually unravel into physical relapse.

Physical Relapse: At this point, drinking and/or drug use restarts. Users experience quick escalation back to an uncontrollable level. Intervention is required for those in relapse to safely re-attain sobriety and re-enter the process of recovery.

Why Does Relapse Happen?

Relapse is a normal part of recovery. Substance abuse cessation comes with the challenge of establishing new thoughts and behaviors to support healthy patterns. We are all imperfect and will misstep, especially as we settle into our new normal. Establishing comfort outside the perceived normalcy of substance abuse is not easy. One of the most common reasons for relapse is boredom. Some of the other most common signs of relapse include:

• Certain sights and smells
• Stress
• Falling into old habits
• Anger
• Financial distress
• Relationship issues
• Certain people or places

Avoiding Relapse Triggers

Relapse triggers can be divided into two categories: internal and external. Anxiety, irritability, stress, anger, and low self-esteem are internal triggers that can lead to relapse. People, places, or things that remind one of their past use are external triggers. An efficient way to gain awareness is to make a list of your internal and external triggers. Knowing what leads to cravings may reduce your risk of relapse.

The 5 D's of Relapse Prevention

To best identify what your triggers are and when they are most likely to occur, there are several popular tools. One is the acronym HALT. This acronym reminds you to check whether you are hungry, angry, lonely, or tired when you have a craving or impulse to use.

HALT is highly effective when accompanied by the 5 D's method of relapse prevention. The D's stand for:

Delay: Most cravings peak and fade like waves if you give them 10 to 20 minutes to fade. You can acknowledge the craving and set a timer. Then move to the next “D” in this list.

Distract: Occupy yourself with a new task. Consider cleaning a room, cooking a meal, going for a walk, or playing a game. Stave off boredom through action in order to relieve the building pressure.

Deep Breathe: Slow, deep breaths relieve your stress and relax your body. In fact, deep breathing is proven to have a positive impact on retention and learning in elderly populations. There is reason to believe these same activations help build constructive habits during relapse prevention. Focusing on your breath also removes your attention from your craving, allowing it to pass.

Drink Water: Sometimes cravings stem from a cue from your body that you are in need. Slowly sipping water allows you to hydrate while resetting your focus and giving yourself time for the urge to pass.

Discuss: Substance abuse can be isolating. By reaching out to a friend, support, or sponsor, you can talk through what you are feeling and make an informed decision. Community is a core component of recovery, and this “D” cannot be overutilized.

Ultimately, your goal is to recognize your craving, address its root if you are able to identify it (HALT), and then make use of the Ds to prevent yourself from engaging the craving. Intentionally employing these coping skills will cement them in your mind, making them easier to use the next time.

Finding the Right Help for You

You don't have to go it alone. If you or a loved one is experiencing relapse and would like help implementing these tools to regain footing in your recovery, the team at Lantana Recovery is ready to help. Our concierge-style admissions team will help you determine what level of care is best for you, verify your insurance, and refer you to an appropriate facility if ours isn't the best fit.

At Lantana Recovery, we offer multiple levels of care, including residential treatment and outpatient programming. Our professional medical team facilitates detox, treatment planning, and ongoing care addressing all aspects of addiction and relapse prevention. This includes individual, group, and family therapy options as well as aftercare resources.

Relapse is a normal part of recovery. Because it is common, many relapse prevention strategies have been developed over the years. These strategies work to recognize and delay urges and cravings related to substance abuse. The 5 D's method asks individuals to delay, distract, deep breathe, drink water, and discuss their cravings. The core idea is that, with time, cravings will pass. When combined with other methods focused on determining the root of the craving, individuals can build new behavior patterns that support relapse prevention and an increasingly healthy lifestyle. If you or someone you love is struggling with relapse as part of their addiction recovery, the team at Lantana Recovery is here to help. Call us at (866) 997-2870.