Getting Back on Track After a Relapse
For anyone who has lived with an addiction, they’ll tell you that relapse is an almost inevitable part of the recovery process. Getting back on track after a relapse is one skill that needs to be mastered as part of that process. In this blog, we explore a little more about relapse, and how to view it so that you can reduce the damage.
Embracing Recovery After a Setback
Relapse can feel like the world has tilted off its axis—a sudden jolt back into old patterns. You might even think, I’ve failed. But what if I told you that relapse is not a sign of failure but an opportunity to grow? The journey of recovery is rarely linear. It twists and turns, with obstacles along the way, yet each setback offers lessons that can strengthen your resilience.
The key is to see relapse as part of a bigger picture. Recovery isn’t a single event; it’s a continuous process. Just like learning any new skill, setbacks will happen, and what matters most is how you respond to them. This is your chance to reassess, adjust your approach, and keep moving forward with renewed determination.
Relapse is Not Failure – It’s a Learning Experience
When it comes to addiction recovery, relapse is more common than many realise. Studies show that between 40–60% of people in recovery will experience a relapse at some point. This statistic is not meant to discourage you but to highlight a vital truth: relapse does not define you. It’s a signal that something in your plan may need adjusting—not a reflection of weakness or lack of willpower.
Think of relapse as feedback rather than failure. It’s an opportunity to ask important questions. What triggered this slip? Was it stress, old environments, or perhaps neglecting self-care? By answering these questions with curiosity rather than judgment, you can learn and grow stronger in your recovery journey.
Understanding the Chronic Nature of Addiction
Addiction is a chronic condition, much like diabetes or high blood pressure. Just as someone with hypertension might experience fluctuating symptoms, someone in recovery might face moments of vulnerability. What’s crucial is recognising that these moments are part of managing a lifelong condition.
The brain plays a central role in this process. Addiction alters the brain’s reward and decision-making systems, making cravings and impulsive behaviours harder to resist. But the good news is that the brain has neuroplasticity, meaning it can adapt and change with the right support and tools. Recovery is about rewiring those neural pathways and creating healthier habits over time.
Identifying Common Relapse Triggers
Relapse often begins long before the physical act of using again. It’s usually a slow slide rather than a sudden fall. Recognising the early warning signs and common triggers is essential in preventing a full relapse.
Triggers can be both internal and external. Internal triggers include emotional states like anxiety, loneliness, or frustration. External triggers might involve certain environments, people, or even specific sounds and smells associated with past substance use. Identifying these triggers allows you to plan for them. One of the most powerful tools in recovery is awareness—knowing what puts you at risk and being prepared to respond differently.
Building a Personalised Relapse Prevention Plan
A strong relapse prevention plan is like having a safety net. It catches you before you fall too far and helps you get back on your feet quickly. A good plan should include strategies for managing cravings, recognising early warning signs, and accessing support when needed.
One effective method is the HALT technique—watch out for being Hungry, Angry, Lonely, or Tired, as these states can make you more vulnerable. Self-care routines, mindfulness practices, and regular check-ins with a trusted professional can also help you stay grounded. Think of this plan as your roadmap to navigate life’s inevitable challenges.
The Importance of Seeking Support
Recovery is not something you need to do alone. In fact, leaning on others is one of the most powerful ways to strengthen your recovery. Whether it’s through a 12-step programme, therapy, or simply having someone to call during tough moments, connection is key.
Studies show that people who engage in regular support groups are far less likely to relapse. But support can also come from unexpected places—a close friend, a mentor, or even an online recovery community. What matters is having someone who understands your journey and can remind you that you’re not alone.
Developing Healthy Coping Mechanisms
When faced with stress or difficult emotions, the old habits can whisper temptingly, promising relief. The trick is to have healthier coping mechanisms ready to replace those old patterns. Mindfulness, exercise, journaling, and creative outlets are all excellent tools.
Take deep breathing, for instance. It may sound simple, but focusing on your breath can calm your nervous system and reduce the intensity of cravings. The more you practise these techniques, the more they become second nature—a powerful arsenal against relapse.
Mental Health and Its Role in Recovery
Mental health and addiction are deeply intertwined. Anxiety, depression, and other mental health conditions can increase the risk of relapse, especially if left unaddressed. It’s vital to treat both your mental health and addiction together for long-term success.
Seeking professional help is an important step. Therapy, whether it’s cognitive behavioural therapy (CBT) or mindfulness-based approaches, can help you navigate complex emotions and build resilience. Medication may also play a role for some, offering stability and support.
Celebrating Progress and Small Wins
Recovery is made up of countless small victories. Did you resist a craving today? Did you reach out for support instead of isolating? These moments matter, and they deserve to be celebrated. Recognising your progress builds confidence and reminds you of your strength.
Try keeping a recovery journal. Write down your achievements, no matter how small they seem. Over time, you’ll be able to look back and see just how far you’ve come. Remember, it’s not about perfection—it’s about progress.
Resilience and the Road Ahead
Relapse may feel like a step backward, but it’s often the prelude to even greater growth. Recovery is about persistence, learning, and adjusting. Every time you get back on track, you’re proving your resilience and strengthening your future.
Trust the process. Reach out for support. And most importantly, be gentle with yourself. This is a lifelong journey, and you’re exactly where you need to be right now.
Remember, relapse doesn’t erase your progress—it refines it. Each setback is an opportunity to rise stronger, wiser, and more determined. Keep going. You’ve got this.
Release Hypnosis Melbourne Hypnotherapy
Since 2016, Lawrence Akers has been working under the name Release Hypnosis offering Hypnotherapy and ACT based work to the people of Melbourne or an online service. Based on St Kilda Rd, Release Hypnosis is an easy and convenient location to get to and accessible by the ANZAC station train and tram stop. Release Hypnosis can help with a wide range of presenting issues, and I offer a free 30 minute no obligation discovery call for those who are unsure if hypnotherapy is the right way forward for them.
Book Your FREE 30 Minute Consultation With Release Hypnosis NOW!
You may also like to read:
The Essential Pillars for Overcoming Addiction
The Top 10 Most Common Addictions
Understanding the Cycle of Change
Daily Maintenance in Addiction Recovery
