Relapse Prevention

One of the most direct stressors that lead people to relapse is the uncomfortable and sometimes painful process of withdrawing from the substance itself. Your body and mind both undergo massive changes and the transition can be extremely taxing.

Physical withdrawal symptoms inherent to most drugs include insomnia, muscle aches, hot flushes, diarrhoea, perspiration, vomiting and nausea. These symptoms can feel overwhelming as your body starts to detoxify.

Psychological withdrawal symptoms manifest as severe cravings, depression, anxiety, lethargy, severe drowsiness (somnolence) and, in some cases, hallucinations or delusions.

Physical and psychological withdrawal symptoms, in combination, can make you feel like using the drug again is the only relief, tragically increasing the likelihood of relapse for many.

A person’s mental health is deeply connected to recovery, and neglecting mental well-being will significantly increase the risk of relapse.

As substances leave the body, pre-existing conditions like PTSD and anxiety may become more pronounced. Many people use drugs or alcohol to numb emotional pain, so in their absence, emotions can intensify and become harder to manage.

This emotional strain often leads to self-isolation, which compounds mental health struggles. A recent study shows that people who are socially isolated are at a higher risk of substance use disorders and relapsing. For many, maintaining genuine human connection is just as vital as avoiding triggers, reinforcing the importance of seeking support rather than facing challenges alone.

The early stage of recovery from alcoholism and drugs requires intense focus, especially in managing withdrawal and avoiding high-risk situations. As time passes, staying sober during holidays and celebrations can present new challenges.

One piece of research suggests that relapse rates for people in recovery spike to 150% during holiday seasons. When everyone around is rejoicing and making the most of time off work, sobriety can make you feel lonely.

Contributing stressors during the holidays can be increasing interpersonal conflicts, with family get-togethers bringing family conflicts to the surface. Recovering people can feel gift stress and financial strain that intensify worries or drive them to isolate, further increasing the risk of relapse.

Psychologists often endorse the practice of changing “people, places and things” to reduce cravings in recovery. It may sound like a relatively simple concept, but the phrase carries significant weight in the battle to remain sober.

Changing the people, places and things around you helps to reduce the way your brain associates objects and settings with substance use. Triggers can be overt, like being near drug paraphernalia, or subtle, such as the sound of tinkling glasses. Both can reignite deep cravings for a substance.

Set boundaries with people who encourage or downplay substance use, avoid locations tied to past addictive behaviours and spend time identifying and reducing stimuli that create urges. You might have spent years with an addiction, saying yes to harmful situations. Learning to say “no” takes practise but can provide liberation in recovery.

Common “post-acute withdrawal symptoms” experienced in addiction recovery include worsened sleep and fatigue that drain you of all energy. During this time, you might start to neglect actions and routines that make you feel better.

As best you can, make efforts to prioritise your diet, sleep and exercise. Health experts sometimes call these three the “wellness triad.” Improving one gives you the sustenance to, in turn, improve another, triggering a cycle of positive influence. Track and journal the progress you make in each and see them as achievements.

Recurring urges felt in recovery from drugs can make you reminisce on the past in a distorted way. You might tell yourself that past instances using a substance were the “good times” when, in fact, you were in pain and turmoil.

Romanticising the past can make you forget why you’re pursuing long-term recovery plans in the first place, and recurring urges start to feel like tidal waves coursing through your body. Recognise how your mind may be falsely reflecting on the past to get you to satisfy your cravings and relapse. Talk with family and loved ones about how tumultuous those times really were, and stay resolute in your sobriety. You can get through this.

One of the biggest problems people face as they try to let go of addiction is not filling the void it often leaves behind. If the addiction were a regular part of their life, a lot of time would have been spent acquiring, using and being under the effects of the drug. This may be why a day spent sober can feel longer than a day of drug use. You may feel like you have more time on your hands.

Strive to fill this time with activities that are meaningful to you. Many treatment programmes encourage activities like painting, music and writing as creative outlets. Joining a sports team or martial arts class can be an especially cathartic outlet for new emotions.

Our final recommendation is to remember that the road to addiction recovery is not meant to be navigated alone. If you feel increasingly isolated and estranged as you recover, make efforts to connect with and lean on support groups. Strength in a sense of community can come from:

• Support groups like AA and SMART Recovery can connect you with people who are going through the same tribulations and become a deep source of addiction help.
• Therapists, sponsors and mentors can help establish accountability and help you recognise sobriety achievements, whether big or small.
• A network of sober friends and family members can be the supporting pillar you need to stay sober and avoid relapse. Lean into the support of loved ones.