After all of the effort you’ve put into remaining sober, a relapse can be devastating. However, it’s very common for someone with a substance use disorder to go through an addiction relapse. While upsetting, it doesn’t have to derail your recovery. 

While the goal is to prevent relapse, it’s not always avoidable. If you have a plan and know what to do next, you can find your way back to sobriety. Never Alone Recovery offers some guidance on what steps to take after a relapse. 

Place Your Focus on Recovery

“The more normal you can make the next few days, the easier it will be to get back on the right path

After a relapse, your first priority is your recovery. Immediately place all of your energy and attention into getting sober again. Get rid of any alcohol or drugs you may have in your home. To avoid further relapses, ask a friend to help you with this step so that you don’t have to come into contact with the substance. 

Try to go back to what your routine was before you experienced the relapse. That can help get you in the right state of mind. If you’re used to taking a walk every morning, for example, return to that as soon as you can. The more normal you can make the next few days, the easier it will be to get back on the right path. 

Attend a Meeting or Speak With Your Sponsor

Having peer support not only helps prevent relapses but also assists you in bouncing back after one. Support groups and sponsors keep you accountable, which encourages you to continue your recovery despite setbacks. 

Many of your peers have gone through relapse themselves. They may be able to offer the right words to help you see that this is just a short detour on your journey. If possible, attend a meeting in person. If that’s not an option, online support groups can also help. 

Practice Self-Forgiveness

After a relapse, it’s easy to blame yourself and fall into a negative mental spiral of guilt and hopelessness. This won’t help you find the motivation you need to continue your recovery. Instead, offer yourself the same kindness and forgiveness that you would give someone else who had just relapsed. 

You can think of addiction relapse as an opportunity to understand that sobriety is not a guarantee, no matter how long you’ve been in recovery. That mindset can help you remain more vigilant while allowing you to see just what an accomplishment each day of sobriety is. 

Engage in Self-Care

Self-care practices can help reduce the stress that you’re likely feeling after a relapse. If you allow that stress to continue to build, it can put you at further risk. 

There are many different ways to practice self-care. You can do activities that you find relaxing, like taking a long bath or watching a favorite movie. For some people, exercise is the best way to address lingering anxiety, while others benefit more from calmer activities. 

“Not sleeping well puts additional stress on your body and mind, so stick to your usual bedtime routines.”

Focus on your diet, too, and make sure to give your body all of the nutrients it needs. Your diet and nutrition levels impact your moods, so planning balanced meals will help your mind and body stay strong after a relapse. 

Finally, make sure you’re getting enough sleep. Not sleeping well puts additional stress on your body and mind, so stick to your usual bedtime routines. If you’re used to writing in a journal or practicing relaxation exercises before turning in, for example, get back to doing that. 

Reflect On Why You Relapsed

It’s very helpful to your overall recovery journey to understand why you relapsed. This doesn’t mean you get a free pass to engage in negative self-talk, however. Avoid criticizing yourself for your stumble; instead, try to look at the situation without judgment.

Were there new stressors in your life? Did you encounter a trigger? What were your moods like before the relapse? All of this information can help you better understand how to prevent substance use. 

With reflection, you can also get a clearer idea of what you might have done differently — and you’ll know what to do if you feel close to relapsing again. Try to see this process as one that can offer a wealth of information that could protect your future self. 

Update Your Relapse Prevention Plan

After reflecting on what happened, turn to your relapse prevention plan and think about how to improve it. (If you haven’t made a plan yet, now is the time.) 

Perhaps you’ve learned that the people you have as emergency contacts aren’t easy to reach or that it would help you more to go to a meeting instead of talking to someone over the phone. By identifying the weak spots in your relapse prevention plan, you can make changes that address those gaps. 

Stay the Course with Never Alone Recovery

Getting back on track after a relapse isn’t always easy. If you’re struggling to find motivation, consider a recovery program. At Never Alone Recovery, we help you find the exact treatment you need. Our addiction recovery consultants offer placement services to connect you with insurance-approved rehab programs. Call our team at 866-788-8335 to get started.