Imagine working hard to overcome addiction and reclaiming control of your life, only to face unexpected challenges that threaten your progress. Understanding common relapse triggers can help you avoid potential setbacks on your recovery journey. This approach enables you to maintain focus and strive towards sustainable sobriety.
Veronica Holyfield and Lucy Smith are a testament to the power of the mind over the body regarding common relapse trigger avoidance. Veronica had an addiction for alcohol as an adult, whereas Lucy, was introduced to alcohol and drugs at the age of 10-years and spent decades fighting addiction.
With hard work and sheer determination, both Veronica and Lucy pushed past the call of their addiction, not once, not twice, but several times, to reclaim a life they love without their addiction controlling their every move. You’ll meet both later in this article as they share their relapse story.
In this article, we’ll explore the following:
- Chances of relapse
- What are common relapse triggers?
- Types of relapse triggers
- Identifying common relapse triggers
- Strategies to avoid common relapse triggers
- Recovery, maintenance and self-care
- Professional guidance and resources
- Common relapse triggers and how to prevent them key takeaways
Chances Of Relapse
When you’re on the road to addiction recovery, one of the main hurdles you may encounter is relapse. According to recovery professionals, you have a %40-to-60 chance of relapsing within the first year of your recovery or treatment. Sure, a relapse can easily set you back. But it doesn’t have to mean that this is the end of your recovery journey.
Whether you’ve just begun your recovery journey or been on it for some time, a step back doesn’t need to end your healing process. Instead, view this situation as a time to review where you’re at and reflect on your achievements. It’s also a time to consider how we as human’s tend to gravitate towards the all or nothing way of thinking when situations don’t go exactly as we’ve planned.
For Veronica, relapse occurred on many occasions. Each time she returned to the bottle and sobered up, she swore she’d never return. It took her years to reach that level.
“Three hundred fifty days—that’s how long I made it into my latest stint of sobriety before picking up the drink again. In the land somewhere between awareness and dreaming, awake and nightmare, fantasy and reality, I found myself pondering what had happened. I swore I would never drink again, and at the time I made myself that promise, I believed it. So, what did I do wrong to end up here again? Another relapse. Another failure.”
Veronica Holyfield
Lucy, on the other hand, battled with her addiction for decades. It cost her two marriages, custody of her children, her livelihood, assets, and her freedom. Drugs and alcohol stole her sanity and took her from living in a beautiful home to serving time.
“My addiction changed my life forever. But addiction is only one piece of who I am—it’s not all of me. I am many things—a mom, grandma, daughter, sister, friend, employee. But I’m most proud to be 11½ years sober and continue my journey. My story isn’t easy to read—it’s not even easy to write—but I’m sharing it so I can help others find their way into recovery. I’m here to tell you recovery is possible, no matter how dark and hard the addiction gets.”
Lucy Smith
Let’s look at relapse triggers in greater detail so you can prepare for them.
What Are Common Relapse Triggers?
In the realm of addiction recovery, identifying and managing triggers is crucial for maintaining sobriety. Whether it’s encountering certain environments, facing emotional distress, or succumbing to peer pressure, recognising these triggers is the first step towards avoiding relapse.
SAMHSA’s National Helpline emphasises acknowledging triggers and seeking support when needed. By arming yourself with awareness and coping strategies, you empower yourself to navigate trigger situations effectively and stay on course towards a healthier, addiction-free life.
Common triggers like stress, boredom, or social situations can test your commitment to sobriety. By proactively planning how to handle these triggers and developing healthy coping mechanisms, you can fortify your defenses against relapse and safeguard your hard-earned progress.
Veronica’s Relapse
Veronica relapsed many times on her journey to sobriety. She calls these reminders that she is addicted to alcohol. Her latest relapse lasted three days. Others have lasted weeks and months.
The three-day relapse started with what Veronica calls “a sneaky drink before dinner and then blacking out less than four hours later.” She then proceeded to drink for two more days before finally conceding to help.
In the days, weeks and months leading up to that relapse, Veronica said she was “miserable in sobriety.”
“I was half-assed going through the motions of a program I didn’t totally subscribe to. Meeting with a mentor and other sober friends on a regular basis helped, but I didn’t feel connected, and I didn’t really understand what made a life in recovery worth living. Sobriety it seemed was a goal I didn’t want as badly as so many others in recovery did. I started to withdraw from that community and was certain I could just sustain a life without alcohol by myself. And I did—for a while. All I needed was to get to that one-year milestone and things would get easier; I knew it. Or, I hoped.”
Lucy’s Relapse
Lucy’s addiction escalated during her first marriage. She was married to a wealthy man and didn’t want for much in terms of finances. But emotionally she endured abuse and infidelity, fuelling her addiction, and resulting in the end of her marriage.
She coped with the pain of her broken marriage with drugs and alcohol. Twelve months later when she remairred , she tried crack cocaine, and then meth. Her addiction spiralled out of control and she lost her custody of her children, and lost her home, job and sense of being.
Depression, confesses Lucy was her trigger for relapse. When she tried to get sober, fines and court cases from her addictive days followed her. Eventually landing her in prison. Her addiction consumed her, lead to further bouts of depression, and more aubstance abuse.
It took Veronica and Lucy time to become aware of their triggers. But once they did they were able to take greater control of their lives, and remove the hold that addiction had on them.
So, what types of relapse triggers are common?
Types Of Relapse Triggers
Knowing more about relapse triggers is crucial in maintaining your path to recovery. By identifying and addressing these triggers, you can build a strong defence against potential setbacks in your journey towards sobriety. Relapse triggers typically fall into four categories, these being:
Environmental Triggers
Environmental triggers are external factors in your surroundings that can prompt old habits and cravings. These triggers could be specific locations, people, or situations that you associate with substance use. It’s essential to recognise and avoid these environments to reduce the risk of relapse. Surround yourself with positive influences and supportive settings that promote your recovery.
For instance, Veronica’s environmental triggers may have been having alcohol in her home, or being out with family or friends in a location where alcohol was readily available. Lucy, on the other hand, may have found being at a party where there was access to drugs triggered a relapse.
Emotional Triggers
Emotional triggers are feelings and mood states that can make you vulnerable to relapse. Stress, anxiety, loneliness, or even boredom can heighten the urge to turn to substances for relief. Developing healthy coping mechanisms such as mindfulness, exercise, or seeking support from a therapist can help manage emotional triggers effectively.
Veronica confessed that she felt disconnected from others, and that she felt her addiction wasn’t as profound as others. Therefore, she didn’t percieve that she was as worthy of help. For Lucy, the abuse she suffered in her first marriage, when she was young, affected her sense of being, leading to depression and substance abuse, which lessened her emotional pain.
Social Triggers
Social triggers stem from interactions with others who may influence your decision to use substances. Peer pressure, social gatherings where alcohol or drugs are present, or relationships with individuals who enable addictive behaviours can sabotage your recovery efforts. Establishing boundaries, communicating your needs, and surrounding yourself with a supportive community can shield you from social triggers.
Both Veronica and Lucy found social interactions difficult, and these often led to depression, and relapse. Veronica said she didn’t connect with others whilst in rehab, and she didn’t get into the program as much as she should. Whereas Lucy socilaised with others at social gatherings where alcohol and drugs were present.
Physical Triggers
Physical triggers are sensations or physiological cues that remind your body of substance use. These triggers could include experiencing withdrawal symptoms, encountering drug paraphernalia, or experiencing a surge of cravings due to certain foods or activities. Building a healthy lifestyle through nutrition, exercise, and adequate rest can help manage physical triggers effectively.
By understanding and addressing these relapse triggers proactively, you empower yourself to navigate challenges and stay committed to your recovery journey. Remember, seeking help from addiction recovery professionals and support groups can provide invaluable assistance in managing and overcoming these triggers. Stay vigilant, stay resilient, and prioritise self-care to navigate the complexities of addiction recovery successfully. Stay strong on your path to sobriety.
For more in-depth information on relapse triggers and addiction recovery resources, you can refer to:
- SAMHSA’s National Helpline
- The Science of Addiction Treatment and Recovery
- Smart Recovery
- Addiction Group
- Ted Nofs Foundation
Identifying Common Relapse Triggers
Recognising common relapse triggers is a crucial aspect of maintaining your addiction recovery journey. By being aware of these triggers, you can effectively navigate challenging situations and safeguard your progress towards a healthier lifestyle. Some common relapse triggers to watch out for include:
Hungry, Angry, Lonely, and Tired (HALT)
Chemical dependency counsellors use the acronym HALT to describe situations mostly considered high-risk for people recovering from addiction. Regardless of the cause or type of addiction, feeling hungry, angry, lonely, and tired (HALT) can easily trigger a relapse, sending you running back to the habits you’re working so hard to avoid. Each of these four emotional and physical conditions can leave you vulnerable, when care is not taken.
Being aware of your emotional and physical state can negate this risk by:
- Ensuring that you’re always satisfied
- Avoid people and situations that will rile you up
- Always keep your mind and body occupied or engaged
- Do your best to avoid overworking your body
The HALT acronym serves as a reminder to pay attention to your basic needs. When you are feeling hungry, angry, lonely, or tired, you may be more susceptible to relapse. It is essential to address these fundamental aspects of self-care to prevent triggers from escalating.
2. Cravings
Cravings are one of the most common addiction triggers, especially during recovery, no thanks to the brain’s responses to cues associated with the substance of addiction. This is particularly the case during the first few days of withdrawal. The desire to experience the ‘positive’ effects of the object of addiction can trigger a craving and an urge to indulge.
Of course, most people convince themselves that they’ll only indulge a little but end up relapsing and struggling to recover. For instance, Veronica experienced this when she had what she referred to as just one sneaky little drink–resulting in a two-days of alcohol indulgence.
One of the best ways to prevent cravings is to employ various coping strategies, depending on your object of addiction. You can look for alternatives that offer similar ‘positive’ effects. For example, if you’re addicted to the nicotine in smoking, you can try using a nicotine pouch instead of smoking. Several types are available, including Nordic Spirit nicotine pouches. You can read the Nordic Spirit Snus review to learn more about the product.
Cravings for substances can power a relapse. Learning to manage and cope with these cravings is key to avoiding setbacks in your recovery journey. Utilise coping strategies, seek support from your network, and engage in healthy distractions to navigate through these challenging moments.
3. Stress and Anxiety
While some cravings or urges come naturally, others are induced by stress. Most experts consider stress as the most common cause of relapse. Studies have shown that many people who struggle with addiction easily re-indulge as a maladaptive way of coping with the stress related to withdrawal. In fact, research shows that most people have an increased wanting for their addictive activity during stressful situations, especially if that substance was previously their primary coping mechanism.
While stress and anxiety are a part of your everyday life. There are good and bad types of stress. Good stress is known as positive stress (eustress), which challenges and stimulates us to achieve greater results that give us satisfaction. For instance, when running a marathon, a competitor may get a burst of adrenaline that helps them run that extra metre faster than the competitors.
Stress Types
Bad types of stress, on the other hand, is known as negative stress (distress). This type of stress typically occurs when you don’t have the resources to cope and you feel overwhelmed by the situation so controlling it is out of reach. For example, being unable to keep up with the front runner in the marathon due to fatigue, exhaustion, and eventually, breakdown, the person in fourth place fails to cross the finish line in the race.
In today’s busy world, many people experience negative stress. So, while you cannot eliminate stress from your life, you can look to control it. To achieve this consider:
- Looking to avoid extreme situations that stress you out so much that they drive you into relapsing.
- Taking the time to evaluate situations that cause you stress.
- Rating your stress levels to determine what stressors you can eliminate with the right lifestyle changes.
- Practicing mindfulness, deep breathing exercises, or engaging in physical activities to alleviate stress.
High levels of stress and anxiety can significantly impact your ability to stay on track with your recovery goals. Recognising negetive stressors in your life and developing healthy stress management techniques can mitigate your risk of relapse.
4. Negative Emotions
Negative emotions such as sadness or frustration can trigger the desire to turn to substances for relief. Acknowledge and address these emotions in a healthy way through therapy, journaling, or seeking support from a therapist or support group. Developing emotional resilience is essential in maintaining sobriety.
5. Isolation and Loneliness
Feelings of isolation and loneliness can amplify the vulnerability to relapse. Stay connected with your support system, participate in group activities, and engage in social interactions to combat feelings of isolation. Building strong connections with others is indispensable in your recovery journey.
6. Overconfidence
Overconfidence in your ability to resist temptation can be a dangerous trigger for relapse. Stay humble and acknowledge that recovery is a continuous process that requires vigilance and self-awareness. Avoid complacency and remain accountable to yourself and your support network.
7. Celebrations and Social Events
Celebratory occasions and social gatherings may pose challenges for individuals in recovery. Prepare for such events by having a plan in place, avoiding triggers, and communicating your boundaries with others. Focus on the meaningful connections and experiences rather than substances during these events.
By identifying and understanding these common relapse triggers, you empower yourself to navigate through them proactively and safeguard your progress in addiction recovery. Stay mindful, stay resilient, and remember that you are capable of overcoming challenges on your journey to a healthier, substance-free life.
Strategies to Avoid Common Relapse Triggers
Relapse triggers can pose challenges on the road to addiction recovery. By implementing effective strategies, you can equip yourself with the tools to navigate and overcome these triggers. After decades of substance abuse, Lucy found herself falling deeper and deeper into depression and facing more prison time. She knew she couldn’t go through this again, so she opted to join Drug Court in 2011.
Soon after, Lucy entered recovery at Gateway Foundation—Illinois’ largest addiction treatment nonprofit—where she lived for 52 days. Then she attended Gateway’s intensive outpatient treatment program, followed by more therapy. She was sober, her youngest child was doing well. She owned a home, got a job, and eventually rose through the ranks to general manager.
Her biggest accomplishment to date though is being offer a postion in 2020 as a Gateway Foundation sober alumni coordinator. Her experience with drug and alcohol addiction, relapse and recovery made her ideal for the role. Today Lucy is on the other side, helping other people battle their addiction. She knows their struggle because she too, has lived it.
Her keys to success, are your keys to success. These keys are as follows:
Developing Coping Mechanisms
Developing coping mechanisms is essential in managing triggers that may tempt you to revert to addictive behaviours. These mechanisms can include mindfulness practices, deep breathing exercises, journaling your thoughts and feelings, or engaging in creative outlets like art or music. By understanding your triggers and having healthy coping strategies in place, you can better handle challenging situations.
Building a Strong Support System
Building a strong support system is crucial for maintaining sobriety. Surround yourself with positive influences, whether it’s family, friends, support groups, or a sponsor. These individuals can provide encouragement, understanding, and guidance when you’re faced with triggers. Establishing a network of people who genuinely care about your well-being can make a significant difference in your recovery journey.
Creating a Relapse Prevention Plan
Creating a personalised relapse prevention plan is a proactive approach to staying on track with your recovery goals. This plan should outline potential triggers, warning signs of relapse, coping strategies, and action steps to take in case of a relapse threat. By having a structured plan in place, you can feel more empowered and prepared to address challenging situations effectively.
Engaging in Healthy Activities
Engaging in healthy activities can help take your mind off triggers and promote overall well-being. Exercise, sports, yoga, meditation, or hobbies can provide a positive outlet for stress relief and a sense of accomplishment. Physical activities also release endorphins, which can boost your mood and reduce the risk of turning to substances as a coping mechanism.
Seeking Professional Help and Therapy
Seeking professional help and therapy is vital in addressing underlying issues that may contribute to relapse triggers. A therapist or counsellor can provide you with the necessary guidance, support, and tools to navigate challenging emotions and develop healthy coping strategies. Additionally, therapy sessions can offer a safe space to explore your thoughts and feelings, paving the way for sustainable recovery.
Embracing these strategies can empower you to overcome relapse triggers and sustain your journey towards lasting sobriety. Remember, recovery is a process, and having the right tools and support systems in place can make a significant difference in your path to healing and growth.
Recovery Maintenance and Self-Care
In your journey of recovery and maintaining a healthy lifestyle, focusing on self-care is crucial in avoiding relapse triggers. Here are some effective self-care practices to integrate into your routine:
Regular Self-Reflection and Check-Ins
Self-reflection plays a vital role in your recovery journey. Taking time to introspect, understand your emotions, and assess your progress can provide insights into your triggers and helps in making positive choices. Regularly checking in with yourself allows you to stay mindful of your thoughts and actions, empowering you to navigate challenges effectively.
Balancing Work, Rest, and Play
Achieving a balance between work, rest, and play is essential for overall well-being. Prioritise setting boundaries to prevent burnout, allocate time for relaxation and self-care activities, and engage in hobbies that bring you joy. Finding this equilibrium enhances your resilience against stressors that could lead to relapse.
Practising Mindfulness and Meditation
Mindfulness and meditation techniques can help you stay present, manage cravings, and reduce anxiety. By cultivating awareness of your thoughts and feelings without judgment, you can enhance self-control and emotional regulation. Incorporating mindfulness into your daily routine promotes a sense of calm and clarity amidst life’s challenges.
Prioritising Physical Health
Taking care of your physical health is as important as nurturing your mental well-being. Regular exercise, balanced nutrition, and sufficient sleep contribute to your overall vitality and resilience. Physical activity not only improves your mood and energy levels but also reduces the risk of relapse by promoting a healthy lifestyle.
Continuing Education and Skill Building
Engaging in continuous learning and skill development fosters personal growth and boosts self-esteem. Explore new interests, attend workshops, or pursue educational opportunities that align with your passions. Building new skills not only enhances your sense of accomplishment but also provides alternative outlets for stress management and personal fulfilment.
Embracing recovery maintenance and self-care practices equips you with the resilience and tools necessary to navigate the complexities of life without turning to harmful substances. By prioritising your well-being and incorporating these strategies into your daily life, you cultivate a strong foundation for long-term sobriety and emotional balance.
Professional Guidance and Resources
In the journey of overcoming addiction and avoiding relapse triggers, seeking professional guidance and utilising available resources can be pivotal to maintaining a successful recovery. Here are some key avenues for support:
SAMHSA’s National Helpline
SAMHSA’s National Helpline provides a vital resource for individuals seeking treatment and information related to substance abuse and mental health concerns. This free, confidential 24/7 service offers assistance in English and Spanish, connecting individuals with treatment facilities and support groups. SAMHSA’s National Helpline
Rehabilitation Centres and Therapy Programs
Rehabilitation centres and therapy programs offer structured environments for individuals to address their addiction issues through various treatment modalities. These programmes often combine therapies, counselling sessions, and educational workshops to aid in recovery. Rehabilitation Centres and Therapy Programs
Online Support Communities
Online support communities provide a virtual space for individuals in recovery to connect, share experiences, and offer mutual support. These communities can be invaluable for those seeking understanding and encouragement during challenging times. Online Support Communities
Education and Workshops on Relapse Prevention
Educational initiatives and workshops focusing on relapse prevention equip individuals with essential knowledge and strategies to identify triggers, cope with stressors, and reinforce healthy behaviours. Participating in such programmes can enhance awareness and preparedness. Education and Workshops on Relapse Prevention
Individual and Group Therapy Sessions
Both individual therapy and group therapy sessions play crucial roles in addiction recovery. Individual therapy offers personalised support, while group therapy fosters a sense of community and shared experiences. Understanding the benefits of each can aid in creating a comprehensive treatment plan. Individual and Group Therapy Sessions
By leveraging professional guidance and available resources like SAMHSA’s National Helpline, rehabilitation centres, online support communities, relapse prevention workshops, and therapy sessions, individuals on the path to recovery can cultivate a strong support network and acquire the tools necessary to navigate potential relapse triggers effectively.
Common Triggers Key Takeaways
In your journey towards recovery, understanding and avoiding common relapse triggers is crucial. By recognising these triggers and implementing proactive strategies, you can empower yourself to maintain your sobriety and continue on the path towards a healthier and brighter future.
Stay Connected to Support Systems
Building a strong support network is vital in preventing relapse. Stay connected with your support system, whether it’s through therapy, support groups, or trusted friends and family members. Having a reliable support system can provide you with encouragement, guidance, and understanding during challenging times.
Practice Self-Care and Stress Management
Self-care plays a significant role in maintaining your well-being and preventing relapse. Engage in activities that promote relaxation and reduce stress, such as meditation, exercise, spending time in nature, or pursuing hobbies you enjoy. By prioritising self-care, you can enhance your resilience and coping mechanisms.
Develop Healthy Coping Strategies
Identify healthy coping mechanisms to navigate difficult emotions and situations without turning to substances. Explore alternative ways to manage stress, anxiety, and other triggers, such as journaling, deep breathing exercises, or seeking professional help when needed. By developing positive coping strategies, you can effectively handle challenges without jeopardising your recovery.
Reflect on Your Progress and Set Goals
Take time to reflect on how far you’ve come in your recovery journey and acknowledge your achievements. Set realistic and achievable goals to maintain motivation and focus on continuous growth. Celebrate milestones along the way and use them as reminders of your strength and resilience.
Remain Mindful and Aware
Stay present in the moment and be mindful of your thoughts, emotions, and behaviours. Practice self-awareness to recognise early warning signs of relapse, such as cravings, negative thought patterns, or withdrawal symptoms. By staying mindful and proactive, you can address potential triggers before they escalate.
Seek Professional Help When Needed
If you find yourself struggling or experiencing urges to relapse, don’t hesitate to reach out for professional help. Therapists, counsellors, and addiction specialists are valuable resources that can offer guidance, support, and tailored interventions to assist you in maintaining your recovery journey.
Remember, recovery is a challenging but rewarding process that requires dedication, commitment, and resilience. By staying informed, proactive, and connected to your support system, you can navigate through potential relapse triggers and continue to thrive in your journey towards a healthier and substance-free life.
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