Last Updated:
February 17th, 2025
Relapse is one of the biggest fears in addiction recovery, but it’s also one of the most misunderstood. Many people see it as a sign of failure when, in reality, it’s a challenge that many in recovery face.
In this guide, we’ll focus on exactly what a relapse is, the warning signs of a relapse, and the steps you can take to safeguard your recovery.
What is a relapse?
A relapse in addiction happens when someone in recovery returns to substance use or behaviours they were trying to quit. It can occur days, months or even years after sobriety, but it doesn’t mean recovery has failed. Addiction is a long-term condition, and setbacks can sometimes be part of the process.
Before a relapse happens, there are often changes in thoughts, emotions or behaviours that build up over time. Recognising these early signs can help prevent a full relapse and keep recovery on track.
Is relapse prevention taught in addiction rehab?
Relapse prevention is one of the most important parts of the recovery process. Detox and withdrawal are only the first steps but learning how to stay sober is what truly makes rehab effective. Addiction challenges can still appear after treatment, which is why relapse prevention is a key focus in rehab.
Relapse prevention is introduced through different therapies that help you recognise warning signs and prepare for difficult situations. Some of the main therapies that focus on relapse prevention include:
Cognitive Behavioural Therapy (CBT)
If you’ve ever caught yourself thinking I can’t handle this, or just one won’t hurt, CBT helps you challenge those thoughts before they lead to relapse. It teaches you how to spot unhelpful thinking patterns and replace them with ones that support your recovery.
Stress, anxiety and self-doubt can make sobriety feel fragile but CBT provides practical tools to manage these emotions without turning to substances.
Dialectical Behaviour Therapy (DBT)
Some emotions can feel overwhelming and difficult to manage, making it tempting to fall back on old habits. DBT focuses on emotional regulation and distress tolerance, giving you strategies to handle those intense feelings in a healthier way. It also teaches mindfulness techniques, which can help you stay grounded in the present moment instead of getting caught up in past regrets or future worries.
Group therapy
Recovery can feel isolating but group therapy reminds you that you’re not alone. Being surrounded by people who ‘get it’ can be a powerful source of encouragement. Group sessions often focus on real-life situations that could lead to relapse, giving you the chance to talk through challenges and build a support network that lasts beyond rehab.
One-to-one counselling
Everyone’s journey is different and one-to-one counselling allows you to focus on your specific struggles. These sessions help you uncover personal triggers, work through past experiences and create a relapse prevention plan tailored to your life. Whether you need to process difficult emotions or just talk through a tough week, counselling gives you the space to be honest without judgment.
Holistic therapies
Holistic therapies like art, yoga and meditation help you handle your emotions in situations that could get the better of you. These therapies will also teach you how to find your moment of calm, which is a valuable relapse prevention tool to have on your side in difficult times.
What causes a relapse to happen?
If rehab teaches relapse prevention, then why do some people still relapse? It’s an understandable question but addiction is more complex than simply learning the right tools and never struggling again. Recovery is something that needs to be managed over time, and while relapse prevention strategies are incredibly effective, challenges can still arise.
Below are some of the key reasons why relapse can happen and how to recognise the warning signs early.
Noticing re-occurring thoughts about using again
If thoughts of using it start creeping back in more frequently, it could be an early warning sign. Even if you don’t act on them, constantly thinking about the substance can make it feel like an option again.
For example, you might catch yourself reminiscing about past use, convincing yourself it wasn’t that bad or romanticising the feeling. These thoughts might seem harmless at first but over time, they can wear down your resolve and push you toward relapse.
Thinking about using after a tough moment
Life has its fair share of stress and frustration. If, after a difficult moment, your first thought is to use it as a way to cope, it could be a sign that your recovery tools need strengthening.
For instance, if you get bad news at work or have an argument with a loved one and immediately think, I just need one drink to take the edge off, it’s a signal to pause and reassess. Stress is unavoidable, but relying on substances to manage it can reopen the door to addiction.
Falling back into old routines
Recovery often involves making lifestyle changes to avoid triggers. If you find yourself hanging out in the same places, spending time with people you used to use with or slipping back into familiar unhealthy routines, the risk of relapse increases. Even if you tell yourself you’re just catching up or proving you can handle it, being in the same environment can stir up old cravings.
A casual visit to an old spot can turn into “just one,” and before you know it, relapse has taken hold.
Feeling isolated or disconnected
Addiction often thrives in isolation and recovery is stronger with a solid support system in place. If you start withdrawing from people who keep you accountable, skipping support meetings, avoiding friends who encourage your sobriety or not opening up about your struggles, relapse becomes more likely. Loneliness and a lack of support make it easier to convince yourself that no one will notice or that it doesn’t really matter.
What tips can I follow in order to prevent a relapse?
Many of the most effective relapse prevention techniques are introduced during rehab but staying mindful of them in daily life is key to long-term recovery. Even if you’ve already learned these strategies, checking in and reinforcing them is always helpful.
If you haven’t been to rehab yet, these tips offer a glimpse into the types of methods taught in therapy to help you manage and maintain stability in recovery.
Recognise your triggers before they catch you off guard
Triggers don’t always announce themselves. They can be emotional, social or even as simple as walking past an old hangout. Rehab helped you recognise these but staying mindful of them in daily life is just as important. If you feel a trigger creeping in, take a step back and use the coping strategies you learned. A pause can make all the difference.
Have a plan for cravings
Cravings don’t last forever, even though they feel overwhelming in the moment. The techniques you practise in rehab, such as deep breathing, grounding exercises, or simply calling someone, can help you ride them out. Remind yourself that cravings pass, and each time you resist, you’re reinforcing your recovery.
Take care of your mental and physical health
Your well-being is the foundation of your recovery. Poor sleep and unhealthy habits can make triggers harder to manage. Sticking to regular meals and a solid exercise schedule can keep you feeling steady. If emotions feel heavy, use the techniques you learned in therapy before they build up.
Use aftercare to reinforce what you learned
Recovery doesn’t stop when rehab ends. Aftercare programmes help you stay accountable, adjust your relapse prevention strategies, and connect you to support. Linwood House offers ongoing therapy and guidance to help you stay on track, even after rehab has finished. If you ever feel uncertain, reaching out for help can keep you moving forward.
There’s never a wrong time to start rehab
If you’re thinking about rehab but haven’t taken that step yet, know that there is no wrong time to begin. Recovery is about more than detoxing or stopping substance use. It gives you the skills and support needed to manage challenges and maintain long-term sobriety. Many of the most effective relapse prevention strategies are learned in rehab, helping you build a stronger foundation for the future.
Linwood House is here to support you every step of the way. Reach out today and take the first step toward lasting recovery.