Relapse is the return to substance use after a period of abstinence. It is a common concern in addiction recovery, but it is not an inevitable part of the journey. By understanding triggers, developing coping skills, and maintaining a strong support system, individuals in recovery can reduce their risk of relapse and stay committed to their sobriety goals. At our drug and alcohol rehab in Atlanta, we emphasize proactive relapse prevention strategies to help our graduates stay on track. Below are some of our essential tips to help prevent relapse.
1. Recognize & Manage Triggers
Triggers can be external (such as people, places, or situations) or internal (thoughts, emotions, or stress). Identifying these triggers is the first step toward managing them effectively. Create a list of high-risk situations and environmental factors that may tempt you to use. Awareness of these triggers can help you develop a plan to avoid them or learn to cope with them without substances.
2. Use the 6 Steps to Managing Urges
According to DiClemente’s model, urges to use can be managed through six steps:
- Notice the thought – Acknowledge the craving without judgment.
- Speak the thought out loud – Verbalizing the urge can reduce its power.
- Distract yourself – Engage in a healthy activity to shift focus.
- Consider the consequences – Remind yourself of the negative outcomes of relapse.
- Challenge the thought – Recognize that cravings are temporary and will pass.
- Change the thought – Replace the urge with a positive affirmation or alternative behavior.
Practicing these steps regularly can help you break the cycle of impulsive decision-making.
3. Utilize DBT Skills for Emotional Regulation
Dialectical Behavior Therapy (DBT) provides effective techniques for managing stress and emotional triggers, including:
- TIPP skills – Temperature changes (cold water on the face), intense exercise, paced breathing, and progressive muscle relaxation.
- ACCEPTS skills – Distracting with activities, contributing to others, making comparisons, engaging in opposite emotions, pushing away distressing thoughts, and focusing on sensations.
- Self-soothing – Using your five senses to ground yourself and regain control.
- Urge surfing – Observing urges without acting on them, allowing them to pass naturally.
4. Build a Strong Support Network
Having a reliable support system is crucial for long-term recovery. Identify people in your network whom you can reach out to during challenging moments. Your support network may include:
- A sponsor or mentor
- Family members or close friends
- Recovery support groups
- Therapists or counselors
Staying connected to a support network ensures accountability and encouragement.
5. Engage in Healthy Coping Strategies
Developing healthy habits can help replace destructive behaviors. Some effective strategies include:
- Attending recovery meetings – Regular participation in 12-step programs or other recovery groups reinforces commitment to sobriety.
- Practicing mindfulness and meditation – These techniques can reduce stress and increase self-awareness.
- Engaging in hobbies and interests – Finding enjoyable activities can fill the void left by substance use.
- Exercise and physical wellness – Regular physical activity can improve mood and reduce anxiety.
6. Create a Relapse Prevention Plan
A structured relapse prevention plan can help you stay on track. Your plan should include:
- High-risk situations to avoid
- Coping strategies for managing cravings
- A list of supportive contacts
- Your motivations for staying sober
- The consequences of relapse
Having a written plan makes it easier to refer back to during difficult times.
7. Practice Gratitude and Reflection
Focusing on gratitude can shift your mindset from cravings to appreciation. You should regularly reflect on:
- What you have gained from sobriety
- Personal milestones in recovery
- Positive changes in your relationships and well-being
Keeping a gratitude journal can reinforce your commitment to long-term sobriety.
Relapse Prevention & Addiction Treatment in Atlanta
Relapse prevention is an ongoing process that requires self-awareness, planning, and a strong support system. If you have experienced a relapse, it is never too late to get back on track. Our outpatient rehab programs at Empowered Recovery Center can help you regain stability and continue your recovery journey. We also offer recovery coaching for our graduates to provide ongoing support and accountability.
Our rehab admissions team is available to answer questions about our programs and can help design a treatment plan that fits your unique needs. We can also help you figure out your payment options and discuss your insurance coverage so you can focus on your recovery. If you or a loved one needs support, contact us today or verify your insurance benefits online to learn more about how we can help you stay on the path to lasting recovery.
Program Links
