Entering recovery from alcohol addiction is such a huge step in anyone’s life. It can feel like a major achievement. And it is. However, the goal is far from complete with sustained sobriety the main outcome, which is a lifelong journey.
Private alcohol and drug rehabilitation centres will provide you with all the tools needed for life in sobriety, but that doesn’t mean you won’t face challenges and relapse is common. In fact, studies show that between 40 and 60% of people with an addiction will experience relapse. That is nothing to be ashamed of, and it’s so crucial to understand that it does not mean failure.
In fact, it can actually serve as an opportunity to learn, to refine and strengthen your coping strategies and renew your commitment to your sobriety.
So, if you’re new to life after rehab, worried about relapsing, or have and want to know what to do next, here’s some guidance on how to stay on your path to recovery…
Acknowledge What Has Happened But Don’t Self-Blame
The first step when it comes to dealing with relapse is to acknowledge that it has occurred. It can be natural to blame yourself and feel disappointed, but actually being harsh on yourself can be counterproductive. Recovery is rarely perfect and it’s about the process you make.
Setbacks can happen and the key is to focus on what you can do next. Rather than dwelling on the mistake that’s been made, look after yourself. Treat yourself with compassion and look at how you can get back on that ladder and continue moving upwards.
Reach Out for Support
One mistake many people make when relapsing is isolating themselves. They feel ashamed and like they’ve let people down. However, support networks, friends, family members and therapists are here for these exact moments. Speaking openly about your relapse can help you process what’s happened, gain perspective around it and look at how you can fix the issues.
Support groups can be especially good for this, learning from others who have gone through the exact same things and can provide guidance on what to do next. They can provide you with support and, what’s more, you can do the same when they’re going through difficult times.
Identify Triggers and Underlying Causes
Relapses are often triggered by specific situations, emotions, or environments. Identifying what led to the relapse can provide valuable insights for preventing future occurrences. Were you experiencing stress, loneliness, or overwhelming emotions? Did you face temptation in a high-risk situation?
Working with a therapist or counsellor can help you explore these underlying causes and develop strategies for managing triggers more effectively in the future. By understanding what contributed to the relapse, you can put additional safeguards in place and build resilience.
Revisit and Adjust Your Recovery Plan
After a relapse, it may be necessary to reassess your recovery plan. Are there aspects of your daily routine, coping mechanisms, or support network that need strengthening? Perhaps incorporating new activities, hobbies, or therapeutic approaches could better support your wellbeing.
Some people find that returning to a treatment programme, whether residential or outpatient, can provide the structured support needed to regain stability. Others may benefit from adding more frequent therapy sessions or joining additional support groups. The important thing is to tailor your plan to address your specific needs at this stage of your recovery.
Focus on Self-Care and Mental Health
Recovery is not only about abstaining from substances but also about nurturing your overall wellbeing. Relapse can take an emotional toll, so prioritising self-care is essential. Ensure you are eating well, getting regular exercise, and maintaining a healthy sleep routine.
Mindfulness practices, such as meditation or deep breathing exercises, can help reduce stress and promote emotional balance. Engaging in activities that bring you joy and relaxation can also help reinforce a positive mindset and remind you of the many reasons to stay committed to your recovery.
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