Alcoholism recovery is not a destination but a journey, and relapse is a common part of that. Though addiction treatment can provide an effective solution, it’s not uncommon for alcoholics to relapse months or years after completing treatment. In fact, relapse occurs in up to 60% of substance abuse cases according to the National Institute on Drug Abuse.
The best way to limit the likelihood of relapse is to understand the mechanism by which it can occur. Though frustrating and disappointing, relapse must be accepted as a part of the process, and learning how to best navigate it can make it easier to regain control in order to maintain long-term sobriety.
What is relapse?
Relapse occurs in alcoholism and other substance abuse recovery when an individual begins drinking or using drugs after a period of abstaining from using. It may be easier and more accurate to conceptualize relapse as the return of an illness that has been in remission. Like other chronic diseases, relapse of alcoholism and drug addiction can occur or reoccur even after lengthy periods of sobriety.
Unlike other chronic illnesses, there is a shame and guilt associated with relapse. This can create a vicious cycle wherein alcohol use is increased to cope with these feelings. If unchecked, this can quickly turn into regular maladaptive alcohol use and addiction, which can be similar or worse than the original addiction.
The key component of a true relapse is that it affects a person’s motivation to remain sober. On the other hand, a slip, which is a brief period of use, does not necessarily affect one’s motivation to stay sober. This is an important distinction since those who slip will often be proactive about returning to treatment. When relapse has occurred, this motivation is reduced and problematic habits may reemerge.
Alcohol relapse is one of the most common forms of relapse in substance abuse. Unlike drugs and other substances, alcohol is readily available without a doctor’s prescription and without having to find a way to illicitly obtain it. It’s also one of the most socially acceptable forms of substance use, creating external pressures to drink. Some of the reasons why alcoholics relapse may change or evolve over the course of recovery.
Environmental factors
There are several environmental factors that may trigger a relapse. This may include a change in living conditions or social activity. For example, spending more time with new friends or coworkers who often drink. Or moving in with close family members who drink heavily. Environmental stressors such as domestic violence or job-related pressure can also lead people to relapse.
Stress
Day-to-day stresses may change or intensify over the course of one’s life. For example, unexpected job loss, an increase in financial responsibilities, professional anxiety, or family problems can all create stressful circumstances for anyone in recovery. This can make people more likely to relapse, particularly if they have weak coping strategies.
Overconfidence
Another major reason for relapse is simple overconfidence. Over long periods of recovery, sober individuals may begin to overestimate their ability to put themselves in triggering situations or to have one drink without a problem. This can be a slippery slope, emphasizing the need to see the recovery process as an ongoing effort rather than something to “complete.”
Unrealistic expectations of yourself
The fact is that relapse is a stage of recovery for the majority of alcoholics. Failing to perceive it as such and seeing relapse as a “failure” can easily turn a slip into relapse. It’s important to hold yourself accountable, but also to give yourself grace for mistakes. Feelings of shame and guilt will only contribute to a preventable downward spiral.
Alcohol relapse is not just the act of drinking again for the first time. Relapse occurs in stages and can develop slowly over months or years. Addiction professionals have identified three distinct stages of alcohol relapse: emotional relapse, mental relapse, and physical relapse.
Emotional relapse
Emotional relapse is the first stage of alcohol relapse. This stage may be hard to identify because you are not yet drinking or using drugs or even thinking about it. Rather you are engaging in psychologically or emotionally unhealthy behaviors that can break down your resolve. For example, you may be experiencing prolonged stress, anxiety, isolation, or becoming defensive. You may begin to neglect self-care or hygiene and abandon good sleep and nutrition.
Mental relapse
Mental relapse is when thoughts of drinking begin to surface. Through this second stage of alcohol relapse, your thoughts and cravings may intensify. You may even begin to rationalize alcohol use in order to justify it. In addition to thinking more about alcohol use, you may begin to spend more time with people who also drink, and you may begin to lie to yourself and others about your behavior.
Since this is a more concrete stage of relapse, this is a good time to reach out to a sober sponsor or other supportive friends in order to discuss your resurfaced thoughts of alcohol use. If no effort is made to seek help at this stage, relapse may progress to the third stage.
Physical relapse
The third and final stage of alcohol relapse is physical relapse. This occurs when you actually begin drinking. The emotional stressors from the first stage have already weakened your resolve and through mental relapse, you may have begun to justify alcohol use. Even if you are already drinking, it’s not too late to reach out for help at this stage. The sooner you take responsibility for your recovery, the better.
Though it may be difficult to find motivation, being proactive during relapse is essential to avoid returning to full-blown addiction. It’s a good idea to take inventory of how the relapse occurred and seek help from those who may be able to coach you through it.
Hold yourself accountable
The first step is to take responsibility for beginning to drink. It’s important not to make excuses about the people or circumstances that may have affected your decision to drink. You should be honest with yourself without being overly self-critical. Acknowledge that these things happen and accept your choices without slipping into a shame spiral.
Seek out help
It can be difficult to overcome addiction without help and relapse is no different. Relapse is a good time to get in touch with a sponsor or close sober friends that can provide guidance. You may want to begin attending 12-Step meetings or seek treatment. By using the resources you have available, you can begin to address your reasons for relapse.
Reassess your triggers
Relapse may have occurred as a result of a failure to recognize new triggers or overconfidence in managing your known triggers. During this period, taking a closer look at the things that influenced your decision to drink and finding better ways to handle them is paramount in maintaining recovery.
Work on your relapse prevention strategies
Part of the reason why relapse is so common is that many coping and relapse prevention strategies you learn in therapy may weaken over time. You may be out of practice or ill-equipped to handle a new kind of stress in your life. Brushing up on these coping skills and strategies can help you better cope with relapse.
Focus on your well-being
Sobriety is not just about not drinking but about living a balanced and healthy life. Some ways to do this include getting more sleep, eating a balanced diet, and incorporating healthy habits such as exercise or meditation into your day.
Effective substance use treatment requires a careful assessment of each person’s needs and recovery goals.
At Austin Pines Ranch, we offer an extensive array of programs and services to accommodate those needs, taking into account personal and professional obligations and time commitment. With the help of a professional team, we will evaluate substance abuse history, mental health, and psychosocial status to determine the level of care that’s best suited for you.
