Relapse is often misunderstood as a failure rather than an expected part of the addiction recovery process. A substance use disorder (SUD) is a chronic condition that can resurface throughout a person’s life. It’s essential to recognize the warning signs of relapse and offer the same compassion and respect to those experiencing these symptoms as we would for someone with any other chronic illness experiencing a flare-up.

1: NEW STRESS OR CHALLENGES

Stress is a natural part of life, but it can become a significant relapse trigger for those in recovery. Events that cause loss or grief can demand emotional processing, diverting focus from daily routines, which are crucial for sobriety. Even seemingly positive changes, like getting a new job, can introduce stress due to new responsibilities and disruptions to established routines—routines that help keep you grounded in your recovery.

During stressful periods, you might find yourself idealizing the idea of having a drink or using drugs to “ease the tension.” It’s important to remember that this line of thinking can be more damaging than helpful. If you find that your coping strategies are being overwhelmed, reach out to your support network. With the right tools and external support, you can navigate through these challenging times without resorting to substance use.

2: DEPRIORITIZING RECOVERY ACTIVITIES

Many of the strategies and techniques learned during rehab are not just for handling difficult times; they are also for ongoing “maintenance” of sobriety. When life becomes hectic or stressful, it’s easy to neglect activities like mindfulness practices or regular check-ins with a sponsor. These might seem less urgent compared to immediate pressures from work or family, but maintaining recovery practices is crucial.

Abandoning these routines can be detrimental to your sobriety. Just like neglecting dental hygiene can lead to tooth decay, neglecting recovery activities can lead to a decline in mental and emotional health. Consistent daily practices, no matter how small, play a vital role in maintaining a stable and healthy state of mind. Don’t let these valuable routines fall by the wayside.

3: REPLACING YOUR ADDICTION WITH A NEW COMPULSION

Overcoming an addiction to alcohol or drugs is a tremendous achievement, and finding new ways to fill the time previously consumed by substance use is important. Many people turn to new hobbies such as exercising, painting, or other creative activities. Even if these new pursuits are not entirely healthy, they may seem like a better option than substance abuse. But substituting one addiction for another, even if it’s seemingly benign, is not a sustainable solution.

If you replace drinking with excessive gaming, overeating, gambling, or even over-exercising, you may find that you are simply swapping one form of addiction for another. The goal is to focus on balanced and healthy alternatives. Use the skills and techniques learned in rehab to practice moderation and prevent new compulsions from taking over.

4: THE DANGER OF “REWARDING” YOURSELF

It’s natural to feel proud of the progress you’ve made in your recovery journey, and hitting significant milestones in sobriety is worth celebrating. However, it’s dangerous to think of these milestones as reasons to “reward” yourself with behaviors that could jeopardize your recovery, such as having a drink or using drugs.

Rewarding yourself for a year of sobriety with a drink is akin to celebrating a job promotion by setting your office on fire—it undermines all the hard work you’ve put in. Instead of choosing a risky reward, plan alternative ways to celebrate your achievements that do not threaten your sobriety. If you notice increasing temptations to reward yourself in a harmful way, reach out to your support network and celebrate together in a safe, supportive environment.

5: ENGAGING IN UNHEALTHY SOCIAL HABITS

Social behaviors can significantly influence the risk of relapse. Self-isolation is one of the most common and risky behaviors in recovery. Sobriety can often feel isolating, especially when it seems challenging to find people who understand your situation. Another risky behavior is returning to social circles or environments that promote substance use.

If you find yourself feeling lonely or falling back into old, unhealthy social patterns, seek support. Reach out to, your sponsor, or a trusted friend or family member who understands your commitment to sobriety. In the meantime, distract yourself with healthy activities until support is available. Surrounding yourself with people who genuinely have your best interests at heart can help keep you on the right path, sometimes with just one supportive conversation.

By recognizing these warning signs and proactively addressing them, you can better safeguard your sobriety and continue on a healthy recovery journey