How to Spring Back From A Relapse

Three Stages of Relapse

According to studies, relapse starts gradually and includes three steps: emotional, mental, and physical.

Emotional relapse begins the process, this stage begins long before you ever pick up your drug. Signs include isolating from others, holding on to negative emotions, poor eating or sleeping habits. A lack of self-care is the number 1 sign of an emotional relapse.

Next is a mental relapse, during this stage, the mind is the battlefield. There is a strong need for escape and a lot of bargaining. For example, I can just do it one time and stop. It is common for us to look for relapse opportunities, if something bad happens in my life…I’m going to use

If emotional and mental relapses aren’t stopped, a physical relapse is next. There is no time limit, some people spend years in emotional and mental relapse and finally start using again. For others, it may be a few days or weeks.

While there are many reasons for relapse, the bottom line is they typically start slowly and within the mind. If you ask someone why they relapsed, they may not have an answer. The real work starts with what you do with a relapse.

You have two choices. To stay in your addiction or to choose recovery again. No relapse is too big or hopeless. Here’s how to start over after a relapse.

How to Start Over After a Relapse

Of course, my friends, I really do not think that I have already won it; the one thing I do, however, is to forget what is behind me and do my best to reach what is ahead. Philippians 3:13(GNT)

First, act immediately. If you don’t, you will talk yourself out of getting help. You may think you are too far gone or that there is no hope. The truth is, if you are still breathing there is HOPE.

Reach Out for Help

Shame can keep people from reaching out for help after relapsed. Although most times, the people closet to you know that you started using again, but the SHAME. Shame can cause some to get stuck, not knowing how to get out of that awful emotional pain cycle.

The best thing to do is put one foot in front of the other and ask for help. You may need to go to a treatment center, and if you’ve already been to treatment before, don’t let that be a reason why you can’t go again. Addiction recovery is lifelong process.

Understand and Avoid Triggers

Just like I said that shame kept me from reaching out for help. All emotions whether positive or negative are recovery tools, feelings of shame is one of most intense negative feeling and triggers can be use as tool to help you spring back from a relapse.

It is not enough to commit to stop using. You need to explore the reasons behind your relapse and understand your triggers. Sit down and make a list of your triggers, the people, places, and things, that make you feel like using. Share these with someone you trust and keep them at the forefront of your mind. Avoid your triggers, they make you sick.

Practice Self-Care

I didn’t realize the importance of self-care into many years in recovery. Today, I value and look forward it to eating healthy, taking a walk, resting, getting a manicure, pedicure or message. I used to think, “how is this helping my recovery?” That is until I really understood what self-care really means.

Addiction recovery research shows that despite its importance, self-care is one of the most overlooked aspects of recovery. One reason is that persons in recovery tend to be hard on themselves and don’t feel they deserve to be good to themselves.

Self-care encompasses all aspects of your life: physical, social, mental, spiritual, and emotional. When thinking about how to practice self-care, ask yourself, “What do I need?” For example, you may be feeling stressed and need some downtime. If you feel lonely maybe, you need a support network. If you’re restless maybe you need to pray, make outreach calls or journal your feelings.

There is no one-size-fits-all plan when it comes to self-care. Your self-care practice will entirely depend on you and your needs. Self-care is a key aspect of a strong recovery program, and for me, it’s a very important recovery tool.

Develop a Relapse Prevention Plan

I will bless you with a future filled with hope–a future of success, not of suffering. Jerimiah 29:11(CEV)

A relapse prevention plan sounds so official, but this plan can keep you on track in recovery. Before you build a relapse prevention plan, you need to really do some soul searching and determine specific steps you will take when triggers and cravings hit (and they will!)

For example, part of my plan is when thoughts of using come into my head, I make outreach calls and tell someone. I call it “telling on myself.” (your as sick as your secrets) I also read literature, go to a meeting, journal about it as part of my personal inventory.

Also, if I’m on social media and see post of people acting out their addictive behaviors. They are a trigger for me and may lead to thoughts of using again. I must stop these thoughts right away because if I don’t, they will lead to obsession and, ultimately, a physical relapse. Social media is people, places and things, use it wisely or you could become addicted to it!

The Bottom Line

A man’s mind plans his way [as he journeys through life], But the LORD directs his steps and establishes them. Proverbs 16:9 (AMP)

The sooner you take action after a relapse, the easier it is to get back on track. Remember, it is not easy, but the longer your relapse lasts, the harder it becomes to regain your sobriety.
What’s the bottom line? Life after relapse can be fulfilling and freeing, and no one is ever too far gone. Spring Back Now!

©Wanda Currie

Vision of Recovery believes and practices a non-denominational Christian perspective to Mental Health Care. Vision of Recovery integrates biblically based information with coaching and counseling interventions to treat the whole person: Spiritually, Emotionally and Physically.