Here are 10 Steps To Help With Relapse Prevention
Recovery from alcohol addiction is a journey, not a destination. While achieving sobriety is a significant accomplishment, maintaining it can be just as challenging if not even more so. Relapse is a common part of many people’s recovery experience (myself included), but it doesn’t have to be inevitable. With the right strategies, mindset, and support, you can significantly reduce your risk of relapse and continue living a fulfilling, alcohol-free life.
My Own Struggles with Relapse
I remember a time when I thought I had sobriety figured out. I was months into recovery, feeling good, and starting to rebuild my life. I then went away with some buddies for a golf weekend. In their defence, they were unaware of my current situation and struggles. I had it in my mind that I’d drink just this one weekend then leave it on the road.
Of course that didn’t happen, and it followed me home. I went on to drink for a few days straight, missing work without even phoning in. After the smoke cleared I found myself asking the same old question; “why am I in this situation?”.
That experience made me double down on my relapse prevention strategies. If you’ve ever had a situation like that – or if you want to make sure you don’t – I hope these tips help you as much as they’ve helped me.
10 Relapse Prevention Strategies
1. Identify and Manage Triggers
Triggers – situations, people, places, or emotions that make you crave alcohol – are different for everyone. Some examples of triggers include:
- Stress
- Social pressure
- Loneliness
- Celebrations
- Certain locations or routines
To prevent relapse, identify your personal triggers and develop a plan for managing them. This may mean avoiding specific places, having an exit strategy for social situations, or practicing stress-management techniques like meditation or exercise.
2. Build a Strong Support System
Recovery is not something you have to do alone. Having a network of supportive people can make all the difference. This could include:
- AA or other recovery groups
- A sponsor or mentor
- Close friends and family members who respect your sobriety
- A therapist or counselor
Regularly attending meetings or checking in with supportive people can help keep you accountable and provide encouragement when times get tough. This was pivotal in my own relapse prevention and eventual sobriety.
3. Develop Healthy Coping Mechanisms
Alcohol often serves as a coping tool for dealing with stress, anxiety, boredom, or other emotions. Replacing drinking with healthier coping strategies is key to preventing relapse. Consider activities like:
- Exercise (running, yoga, weightlifting, etc.)
- Creative outlets (writing, painting, playing music)
- Mindfulness and meditation
- Engaging in hobbies (hiking, gardening, cooking)
These activities help you manage stress and fill your time in meaningful ways. For me, walking and playing guitar were two major contributors to my relapse prevention (and continue to be to this day).
4. Stay Mindful of Your Emotional State
Since emotional relapse often precedes mental and physical relapse, keeping tabs on your emotional well-being is crucial. Practice self-care by:
- Getting enough sleep
- Eating a balanced diet
- Journaling to process emotions
- Talking to a trusted friend or therapist when feeling overwhelmed
When you take care of your emotional health, you’re less likely to turn to alcohol as a coping mechanism.
5. Create a Daily Routine That Supports Sobriety
A structured routine helps keep your mind and body engaged in positive habits. Having a daily schedule reduces idle time, which can sometimes lead to cravings. Your routine might include:
- Morning meditation or gratitude practice
- Exercise or movement
- Work or productive tasks
- Social connection (meetings, calls with friends, etc.)
- Evening reflection or journaling
Keeping busy with positive activities reduces the chances of your mind drifting toward drinking.
6. Prepare for High-Risk Situations
There will be times when you find yourself in environments where alcohol is present. Instead of avoiding social situations altogether, prepare for them by:
- Bringing your own non-alcoholic beverage
- Having a rehearsed response for when you’re offered a drink
- Having an exit plan if you start feeling uncomfortable
If you’re attending an event where alcohol will be served, bring a sober friend or check in with your support system beforehand.
7. Change Negative Thought Patterns
The way you think about yourself and your sobriety influences your actions. If you catch yourself thinking:
- “I’ll never be able to stay sober forever.”
- “One drink won’t hurt.”
- “I’m missing out on all the fun.”
- Challenge these thoughts with positive affirmations:
- “I am strong enough to stay sober today.”
- “One drink could undo my progress, and I don’t need it.”
- “I’m gaining so much more than I’m giving up.”
Cognitive-behavioral techniques (CBT) and mindfulness practices can help shift your thinking patterns over time. The more you convince yourself that a sober life is a better life, the easier it becomes to believe it. This was another key step in my own relapse prevention.
8. Set Goals and Celebrate Milestones
Recovery and relapse prevention is an ongoing process, and setting goals helps you stay motivated. Goals might include:
- Staying sober for a set period, taking it one day at a time
- Taking up a new hobby
- Reconnecting with loved ones
- Advancing in your career or education
Celebrate your progress by rewarding yourself in healthy ways. Treat yourself to a nice meal, take a weekend getaway, or buy something meaningful.
9. Seek Professional Help When Needed
If you’re struggling with persistent cravings or emotional distress, seeking professional help is a sign of strength, not weakness. I know from personal experience this is easier said than done, but having met with professionals I can say it’s worth it as it helped with my relapse prevention.
Therapists, counselors, and medical professionals can provide guidance tailored to your situation. Medications (when prescribed) may also help some people manage cravings.
10. Remember That a Slip Doesn’t Mean Failure
If you do relapse, it doesn’t mean you’ve failed. What matters is how you respond. Instead of falling into guilt or shame (which I’ve done countless times), use it as a learning opportunity. Ask yourself:
- What led to this relapse?
- What can I do differently next time?
- Who can I turn to for support?
Many people relapse at some point in their recovery, but it doesn’t erase all the progress you’ve made. Get back on track as soon as possible, and use the experience to strengthen your commitment to sobriety. I remember what one AA member once told me as I dragged myself into a meeting after relapsing: “sometimes we just need to throw ourselves in front of the bus one more time to learn”.
The Never Ending Journey
Relapse prevention is an ongoing process that requires self-awareness, commitment, and support. By identifying triggers, developing coping strategies, staying connected with a supportive community, and maintaining a healthy routine, you can greatly reduce your risk of relapse and continue thriving in your sober life. It’s a journey that never ends.
Sobriety isn’t just about avoiding alcohol, it’s about building a fulfilling, meaningful life that makes drinking feel unnecessary. Keep moving forward, one day at a time, and remember: you are stronger than your cravings, and your sober life is worth fighting for. Let yourself live!