The sobering statistics show that relapse is common for those in addiction recovery. According to the National Institute on Drug Abuse (NIH), between 40% and 60% of people in recovery will relapse at least once. While this research can be disheartening, it’s important to remember that relapse is not a sign of failure. Instead, it’s a sign that adjustments are needed.
Recognizing the warning signs of relapse is vital for staying on the path to recovery. Addiction recovery is not simply about avoiding the pitfalls; it’s more about creating a lifestyle that supports wellness and resilience.
Here, we will explore five key warning signs of relapse that many may not realise.
1. Overconfidence and Complacency
One of the most deceptive warning signs of relapse is overconfidence. Typically, this happens when people in recovery start feeling better and begin to see positive changes in their lives. Feeling and seeing these changes gives them a sense of control, which can easily lead to complacency. It’s easy to think that “you’ve got it now,” that you’ve “beaten” your addiction and can handle triggers without any issues.
Why It’s Dangerous
Overconfidence can lead to ignoring triggers and taking on risky behaviours, such as revisiting places where you used to use substances or reconnecting with people from your past who are not good for your recovery. It fosters a false sense of security, making you more susceptible to falling back into old habits. Being overconfident often means underestimating the power of addiction and overestimating your ability to stay clean in tempting situations.
Imagine thinking that you can attend a party where you know drugs and alcohol will be present because you believe you have your addiction under control. This dangerous mindset not only puts you in harm’s way but also undermines the progress you have already made.
How to Combat It
- Stay Humble – Remind yourself that addiction is a chronic condition that requires continuous effort to manage. Understand that recovery is an ongoing journey as opposed to a single destination.
- Reinforce your Routine – Think about your routine when you first got sober. It was likely very structured with little “free time.” There’s a reason why a structured routine helps you stay grounded. Reinforce your current routine with regular support group meetings and healthy habits.
- Seek Feedback from Others – Keep open lines of communication with your sponsor, therapist, and trusted friends or family members. They can give valuable feedback and help you maintain perspective. Regular check-ins with your support systems can prevent you from slipping into overconfidence and complacency.
2. Isolation and Withdrawal
Isolation is a significant precursor to relapse. It can begin subtly by skipping a few social events or support group meetings. Over time, this withdrawal can deepen, leading to reduced contact with friends and family. This tendency to isolate often stems from emotional struggles and the desire to avoid facing them.
Why It’s Dangerous
Isolation is particularly dangerous because it severs you from the very networks that you need to maintain your recovery. When isolating yourself, you also cut off access to encouragement, accountability, and emotional support. It’s during isolation that negative thought patterns creep in and grow.
Without outside support, it is difficult to resist the temptation to use substances to “feel better.” Isolation amplifies feelings of loneliness and hopelessness and creates a fertile ground for relapse.
How to Combat It
- Reach Out – As counterintuitive as it feels, reaching out to others for help is the one way to combat isolation. Cultivate relationships with those who understand and support your recovery journey. Make a conscious effort to participate in support meetings and social events.
- Set Social Goals – Aim to connect with at least one person each day, whether through a call, visit, or activity together. This could be as simple as having coffee with a friend or calling a family member to talk. These regular, small interactions will help you stay connected and grounded and remind you that you are not alone.
3. Emotional and Mental Struggles
Relapse is a mental and emotional struggle long before it ever becomes a physical act. Struggles with emotional and mental health can erode the foundations of recovery without obvious physical signs. Unaddressed anxiety, depression, and trauma create internal chaos, making it hard to maintain stability for recovery.
Why It’s Dangerous
Emotional and mental health struggles are dangerous because they can lead to harmful coping mechanisms, which include relapsing on drugs and/or alcohol. When you’re experiencing emotional turmoil, it’s tempting to seek out old, familiar ways to numb the pain instead of facing and addressing the pain.
The mind can and will convince you that using substances will give you the relief you need, even though it’s only a temporary escape and leads to more problems.
How to Combat It
- Pursue Therapy – Regular counselling or therapy is essential for anyone in recovery. These sessions give you a safe space to explore and address not just the symptoms of your emotional and mental health struggles but the root causes of them. In particular, cognitive-behavioural therapy can give you tools to manage anxiety and depression.
- Practice Mindfulness – Incorporating mindfulness techniques into your daily routine can help manage stress. Meditation, breathing exercises, and journaling can give you powerful ways to stay grounded and centred.
- Other Healthy Outlets – Explore activities that promote your mental health, such as exercise, drawing, or playing music. You may find a new hobby that brings you joy that you otherwise would have never known.
4. Neglecting Self-Care
True recovery is holistic, meaning that physical, emotional, and mental health are nurtured. One of the most significant warning signs that a relapse is looming is neglecting self-care. This isn’t simply about physical health, but it also includes emotional and mental self-care.
Why It’s Dangerous
Neglecting self-care can lead to both physical and emotional exhaustion, leaving you much more vulnerable to stress and less ready to handle day-to-day challenges. When you’re physically and emotionally drained, it’s harder to resist the temptation to turn to substances as a coping mechanism.
Think of self-care as the foundation of a house. If you neglect the house’s foundation, the entire structure becomes unstable and susceptible to collapse. Similarly, if you neglect self-care, the foundation of your recovery weakens, increasing the likelihood of relapse.
How to Combat It
- Create and Maintain a Self-Care Routine – Develop a daily routine that includes activities that nurture your body and mind. This includes healthy eating, exercise, enough sleep, meditation, and journaling.
- Set Boundaries – Learning to set (and maintain) boundaries is critical for self-care. This means recognizing your limits and not overcommitting to responsibilities. This also means protecting your time for self-care activities.
5. Engaging in Risky Situations
One of the most telling signs that a relapse is coming is when someone in recovery starts putting themselves in situations that previously involved substance abuse. The temptation and social pressure in risky situations can become overwhelming and difficult to resist.
Why It’s Dangerous
Simply put, being in high-risk environments significantly increases the chances of encountering triggers that can prompt a relapse. The sights, sounds, and smells of such an environment evoke powerful memories and cravings associated with cravings and substance abuse. It’s not even just about the physical presence. It’s about the psychological impact of being in a space that once played a role in your substance abuse.
The presence of substances and the behaviours of others can create an intense desire to join in, making it hard to stick to your commitment to sobriety. The allure of “just one drink” or “just one time” can quickly snowball into a full-blown relapse.
How to Combat It
- Identify Triggers – Take the time to reflect on and identify the people, places, and situations that pose a risk to your sobriety. This requires honest self-assessment. Once you have made a list of your triggers, commit to avoid them.
- Have an Exit Plan – Even with the best intentions, you may find yourself in a risky situation unexpectedly. Always give yourself an exit plan. This could mean having a pre-arranged excuse to leave or ensuring you have your own transportation.
- Stay Accountable – Keeping others in the loop about your plans is a powerful way to maintain accountability. Check in with those you trust and be honest about your feelings about the event. The accountability is an extra layer of support.
Staying Vigilant: Protecting Your Recovery
You may hear that relapse is an inevitable part of recovery. That is not true. Relapse is a risk that can be managed by recognizing and acting on the warning signs. Simply knowing and understanding the warning signs can empower you to take action before a relapse occurs.
Authentic recovery is a continuous process filled with learning and growth. By staying vigilant, you can tackle challenges that come along (and they will!) with resilience and strength.
How Can Camino Recovery Help?
At Camino Recovery, our compassionate team is experienced in helping those with addiction find true freedom. We treat a range of conditions, including addiction, trauma, depression, and anxiety and are committed to treating our clients with respect and dignity.
If you or a loved one is suffering from addiction, contact us today to see how we can help. Remember, you are not alone and don’t need to go through this alone.
