Developing a Relapse Prevention Plan at Laguna Shores
At Laguna Shores Recovery in beautiful Dana Point, CA, we understand that maintaining sobriety is a journey that extends beyond initial treatment, which is why relapse prevention is a cornerstone of our comprehensive care approach. Nestled in the serene coastal landscape, our facility offers an ideal environment for healing, reflection, and growth. We are dedicated to providing personalized strategies and unwavering support to empower individuals on their path to long-term recovery. By focusing on the unique challenges each person faces, our expert team equips clients with the tools they need to handle life’s pressures without turning back to addiction, ensuring they thrive in their new, sober lives. Developing a relapse prevention plan is one such tool that can help flag warning signs and provide individuals with a road map of how to avoid relapse.
What does this mean? In short, it means that relapse is certainly not a failure. It simply means it may be time to try something new or re-engage in some sort of treatment. As NIDA has pointed out, addiction is a chronic condition, so ongoing treatment may be necessary since health conditions tend to return if treatment stops.
We know what it’s like to have a new chance at life. We want you to feel that, too. By developing a relapse prevention plan, you can get ahead of any potential relapse and provide yourself with a guide on how to navigate away from circumstances, actions, or opportunities where a relapse could occur.
Be Brave. Get Help.
Causes of Relapse
A scientist writing for the Yale Journal of Biology and Medicine has explained that there are three distinct phases of relapse:
During this phase of relapse, those in recovery are not actually thinking about substance use. In fact, at this stage, they will wish to avoid relapse, but what occurs is that they begin to hold their emotions inside. They may isolate themselves, stop attending or sharing during group therapy, eat and sleep poorly, and fixate on the problems of others rather than on their own.
This is the relapse stage, at which the person begins to feel an inner turmoil between the part of the person that wants to stay clean and the part that wants to return to drug abuse. They may begin to crave drugs or think about the people and places where they engaged in substance abuse. They may also think of ways to engage in substance use without becoming out of control. This can lead to the person convincing themselves that the consequences of using weren’t so bad and preparing to actually relapse.
Physical relapse is what most would consider being true relapse; this occurs when using drugs and alcohol actually begins again.
Now that the phases of relapse are understood, it is necessary to discuss the causes of returning to drug and alcohol abuse. According to the scientist writing for the Yale Journal of Biology and Medicine, the following factors can cause relapse:
- Going to fewer support group meetings due to boredom; tired of fixating on recovery
- Focusing less on self-care
- Denial of drug cravings or the existence of addiction
- False belief that one can relapse without losing control or experiencing negative consequences
Researchers also believe that negative thinking patterns and coming into contact with people, placings, and things associated with substance use can lead to relapse. For example, if a recovering user used to go to the Speedway gas station to buy drinks before going to the local park to inject heroin, being in a Speedway or in that same park may trigger a relapse.
Creating a Relapse Prevention Plan
Understanding what triggers cravings or thoughts of substance use is the first step in prevention. Triggers can be emotional (stress, loneliness), environmental (specific places or events), or social (certain people or situations). Keep a journal to note down when you experience cravings, and identify any patterns. This awareness allows you to either avoid these triggers or prepare to face them while maintaining abstinence.
Once you’ve identified your triggers, the next step is to develop healthy coping strategies. These can include practicing mindfulness, engaging in physical activities, or pursuing hobbies that distract and occupy your mind in positive ways. Learning relaxation techniques, such as deep breathing or meditation, can also help manage stress and reduce the urge to use substances. Having a list of go-to coping mechanisms can be invaluable in moments of temptation.
Your relapse prevention plan should include goals that provide direction and motivation in recovery. Start by setting achievable short-term goals, like attending a certain number of support meetings each week, and gradually build up to long-term objectives, such as being able to maintain sobriety for a year. Goals should be specific, measurable, attainable, relevant, and time-bound (SMART). Celebrating small victories along the way helps reinforce progress and boosts self-esteem.
A strong support network is vital for encouragement and accountability. Reach out to friends, family members, or support groups who understand your journey and can offer unconditional support. Consider joining peer support groups like Alcoholics Anonymous or Narcotics Anonymous, where you can share experiences and gain insights from others in recovery. Having someone to turn to during challenging times can significantly reduce the risk of future relapse.
It’s important to anticipate situations that might challenge your sobriety, such as events where alcohol or drugs are present. Develop specific strategies for handling these scenarios, such as bringing a sober friend for support or having an exit plan if you feel uncomfortable. Visualizing how you will respond to these situations can mentally prepare you to manage cravings and stay committed to your recovery goals.
Regularly reviewing your relapse prevention plan helps you stay on track and make necessary adjustments. Keep track of your progress in a journal or with the help of a counselor. This reflection can highlight what’s working well and what might need change. Monitoring your progress also helps to identify any emerging triggers or challenges, ensuring you address them proactively.
Professional support can offer valuable insights and guidance in refining your relapse prevention plan. Therapists or counselors can provide individualized advice, help you process emotions, and teach coping skills. They can also assist in addressing any underlying issues contributing to substance use, such as trauma or mental health disorders, ensuring a holistic approach to recovery.
By thoughtfully addressing each of these steps, individuals can craft a personalized and effective relapse prevention plan that supports lasting sobriety and enhances quality of life.
Strategies to Help Recovery
This type of psychotherapy can teach how to overcome unhelpful thinking patterns, such as believing, “I can’t manage life without drugs or alcohol.” When engaging in this type of therapy, one can overcome the thoughts that contributed to relapse in the first place.
Instead of centering leisure activities around drugs and alcohol, consider alternative activities, such as joining an exercise class or finding a new hobby.
A relapse may occur because they start to feel that sobriety is too challenging or it makes them feel uncomfortable. Recovering requires them to understand that sometimes it will be challenging to stay sober, but that doesn’t mean they should return to drug or alcohol use.
Strategies for Relapse Prevention
Researchers know that addiction is a disease of the brain, and it is important to remember this to avoid relapses in the future. As with other medical diseases, addiction requires ongoing treatment so one can stay healthy. Viewing addiction as a brain disease enhances the commitment to attend ongoing treatment so relapse doesn’t happen again.
Sometimes, those in recovery feel that it is okay to use substances like alcohol in moderation so long as their use does not get out of control. However, total abstinence leads to better outcomes for preventing a return to a clinical substance use disorder. In fact, one study followed those who were in remission from alcohol abuse, and results showed that after three years, 51% of people who continued to drink heavily had returned to meet the criteria for an alcohol use disorder, compared to only 7.3% of those who completely abstained from drinking.
According to NIDA, research shows that coming into contact with drugs is one of the top causes of relapse, so it is important to avoid any situation where drugs will be present. This may involve avoiding places that were frequented by the user, even if they don’t plan to use when they get there; seeing others using can be tempting and prompt a relapse.
To recover from and avoid future relapses, it is essential to stay engaged in some sort of treatment, whether it is going to support groups, meeting with a sponsor, or continuing routine appointments with a therapist. As discussed earlier, addiction is a chronic condition, so it is important to receive ongoing treatment, just as for any other health problem.
It is important to recognize situations and stressors that have contributed to past relapses so that they can be avoided. This will likely involve staying away from the people, places, and things associated with past drug use, as discussed previously.
Taking care of the body as a whole is imperative. This involves exercising regularly, getting enough sleep, and following a nutritious diet. When one takes care of their physical health, they’ll feel better, making relapse less likely.
While relapse can understandably be disappointing, especially if there has been a long period of being sober, it’s important not to get down on oneself. Watch the early warning signs. If you feel yourself getting depressed, it may increase the possibility of a return to substance abuse to make yourself feel better. In addition, engaging in unhealthy behaviors like getting down on oneself can lead to a feeling of hopelessness, as if there is no point in trying to stay sober. This is a dangerous way of thinking.
Instead of being down, it should be used as a learning experience to help move forward with recovery. Allow the relapse to teach what the triggers for drug use are and what is needed to do differently to achieve lasting abstinence from drugs or alcohol. In the end, it is possible to come out stronger and more committed to sobriety after recovering from a relapse.
Matthew Beck B.A, M.A, LMFT 
