Alcohol relapse prevention

What is a relapse?

A relapse in alcohol addiction is when someone who has stopped drinking returns to alcohol use. It can occur after days, months or even years of sobriety, often triggered by stress or cravings. This highlights the chronic nature of addiction and how crucial ongoing management and support are.

Are there different types of alcohol relapse?

When it comes to relapse, many people often think it’s a single event where someone returns to alcohol use. However, relapse is a process that unfolds in stages and understanding these stages can be crucial for prevention and recovery. Relapse is more complex than just a momentary lapse; it involves emotional, mental and physical dimensions.

Emotional relapse

Emotional relapse is the first stage and it often occurs without the person even realising it. During this stage, the individual is not actively thinking about drinking alcohol but their emotions and behaviours set the stage for a potential relapse. Here’s what emotional relapse might look like:

Examples

• Someone in recovery might start isolating themselves from friends and support networks.
• They may neglect self-care, such as skipping meals, not getting enough sleep or not exercising.
• They could be bottling up emotions, not talking about their feelings or not reaching out for help when needed.

Symptoms

• Anxiety
• Mood swings
• Insomnia
• Anger or irritability
• Poor eating habits
• Declining participation in recovery activities

Mental relapse

Mental relapse is when the individual starts to struggle internally with the idea of drinking again. There is a battle in their mind between staying sober and giving in to the urge to drink. This stage can be particularly dangerous because it involves active thinking about alcohol.

Examples

• Romanticising past drinking, thinking about the “good times” without remembering the negative consequences.
• Planning how they might control their drinking if they were to relapse.
• Actively seeking out situations or people that might lead to drinking.

Symptoms

• Craving alcohol
• Thinking about people, places and things associated with past drinking
• Lying or being deceptive about their thoughts and feelings
• Bargaining with themselves about when or how they could drink again

Physical relapse

Physical relapse is the final stage, where the individual actually returns to drinking. It can start with a “slip,” which is a single instance of drinking, but can quickly escalate into a full-blown relapse.

Examples

• Someone might go to a bar “just to socialise” but end up drinking.
• They might visit an old friend who drinks, thinking they can resist the temptation, but then drink.
• Buying alcohol “just in case” they decide to drink.

Symptoms

• Actual consumption of alcohol
• Engaging in the behaviours and habits that were part of their past drinking
• Withdrawal from recovery programmes or support networks
• Lying about the relapse or hiding it from others

Will the chance of experiencing a relapse ever completely disappear?

The journey to recovery from alcohol addiction is a path filled with challenges and triumphs. One common question is whether the chance of experiencing a relapse will ever completely disappear. The reality is that the possibility of relapse may always be present. However, this shouldn’t deter anyone from pursuing recovery.

Relapses are often a natural part of the recovery process. They can serve as valuable opportunities to re-evaluate and adjust your relapse prevention strategies. Just as your needs and circumstances change over time, so too might the methods that help you stay sober. What worked in the early stages of recovery may need to be updated as you progress.

It’s important to understand that relapse doesn’t mean failure. Instead, it can be a learning experience that helps you build stronger, more effective coping mechanisms. By viewing relapses as opportunities for growth, you can strengthen your resolve and continue moving forward on your recovery journey.

Remember, the goal is not to achieve perfection but to continually strive for progress. Each step you take, even if it involves a stumble, is a step toward a healthier, sober life.

What are the best ways to prevent alcohol relapses?

In the last section, we discussed relapse prevention plans and you may be wondering what exactly this entails. In this section, we will cover some of the main components of relapse prevention plans and methods you can implement to avoid an alcohol relapse.

Build a strong support network

Surround yourself with supportive friends, family and peers who understand your journey. Regularly attending support groups like Alcoholics Anonymous (AA) can provide a sense of community and accountability. For example, sharing your experiences in a weekly AA meeting can remind you that you’re not alone and offer valuable insights from others who are deeper into their recovery journey than you currently are.

Develop healthy coping mechanisms

Find healthy ways to manage stress and emotions. Activities like exercise, meditation, yoga or engaging in hobbies can help you handle triggers more effectively. For instance, going for a jog when you feel stressed or anxious can release endorphins and improve your mood.

Recognise and avoid triggers

Identify the people, places and situations that make you want to drink. Avoiding these triggers or having a plan to cope with them can significantly reduce your risk of relapse. If you know that a certain bar or social event might tempt you, it might be best to steer clear or bring along a supportive friend.

Stick to a structured routine

Keeping a daily schedule can help you stay focused and reduce the temptation to engage in harmful behaviours. Make sure to include regular activities, healthy meals, exercise and plenty of sleep in your routine. For example, having a set time for meals, work and leisure activities can create a balanced and predictable day.

Seek professional therapy

Regular sessions with a therapist or counsellor can provide you with tools and strategies to manage cravings and address underlying issues that contribute to alcohol use. Cognitive Behavioural Therapy (CBT) can help you identify and change negative thought patterns that lead to drinking.

Create a relapse prevention plan

Having a detailed plan for what to do if you start feeling the urge to drink can be very helpful. This plan should include contact information for your support network, emergency strategies and reminders of why you chose sobriety. For example, if you feel a craving coming on, you might call a friend, go for a walk or read through a list of reasons why you decided to get sober.

I feel overwhelmed – Is there help available for me?

At Oasis Bradford, we’re fully aware that merely reading this page may spark worry and anxiety in you, especially if you’re at the beginning of your recovery stage. If you feel as though you need a guiding hand or perhaps you want to quit alcohol and feel you’d be better within a caring and structured environment, know that Oasis Bradford is here for you.

At Oasis Bradford, we offer a compassionate, supportive and structured setting to help you on your recovery journey. Our team is dedicated to providing personalised care and creating a safe space where you can focus on healing.

We also have a dedicated aftercare programme that focuses on working with a therapist to develop a relapse prevention plan tailored to your needs.

Contact us today and start your journey to a life free from alcohol addiction.