Relapsing after a period of abstinence may understandably feel like a major setback — but experts stress it’s a completely normal and even inevitable step on the path to long-term healing.
So, if you’ve relapsed — don’t panic. This isn’t a failure, but a learning experience that can lead to greater growth and more confidence in yourself. Here are a few expert ways to proceed from here.
Relapse Amidst Recovery
Again, relapsing doesn’t mean your recovery journey stops there, or that you’ve somehow sabotaged all your progress.
According to the American Society of Addiction Medicine (ASAM), relapse is the recurrence of behaviors — such as drug or alcohol use — after a period of remission. In a 2023 review, researchers note that in one study from the 1990s, after 12 months of abstinence, 43% of smokers returned to their habit. But after 5 years of abstinence, the risk of relapse fell to just 7%.
But when someone has been coping with substance abuse for a long time, say, one drink or cigarette over the course of a year, should not be viewed as a failure but rather a natural part of long-term recovery. For instance, that one use won’t harm your health, life or relationships like your actions in the past. For that reason, experts sometimes define a one-time use as a ‘slip’ or ‘lapse’ rather than a full relapse. A relapse is characterized by a period of return to previous patterns of substance abuse — say, several drinks a day. A slip-up, meanwhile, might just mean one drink in a moment of weakness. (Learn more about the difference between a lapse and relapse here.)
If you do ‘slip,’ remember that the idea is to prevent yourself from relapsing by returning to previous harmful patterns of behavior.
What Steps Do You Take After a Relapse?
Relapse can solidify your decision to quit long-term, leading to the kind of sustainable recovery that you desired all along. If it happened to you, here are some steps you can take to reclaim power over your recovery journey.
Practice Acceptance and Self-Compassion
Shame and self-blame may seem like effective ways to discipline yourself after a relapse — but in reality, these emotions may actually fuel ongoing substance abuse.
Meanwhile, research shows that acceptance and compassion can significantly reduce the risk of prolonged relapse. Simply by viewing yourself in a more empowering light, forgiving yourself for your mistakes, and accepting where you’re at now, you may equip yourself with the power to begin again, stronger.
Receive Support from Your Network
Research shows that those with strong social networks can increase their likelihood of sustained recovery by up to 50%. Turning to your friends, family, or local support groups for help can help you provide the non-judgmental emotional support that you need to remain committed.
Remember that others in your community have relapsed and yet, they still achieved their long-term goal of abstinence.
Reflect and Identify What Led to the Relapse
Remember that from every relapse, you can glean valuable insights that will support your healing journey down the road. What emotional states, environmental triggers, or thought patterns triggered the relapse?
Identifying these triggers — whether it was a holiday party with an open bar, or the stress of a difficult work meeting with your boss — can help you avoid a similar situation down the road.
Practice Self-Care
Since a lack of self-care can cause some to develop substance abuse habits in the first place, pouring caring energy back into yourself is a vital part of sustained recovery. Your total well-being goes well beyond just avoiding the substance — it means a healthy, well-rounded lifestyle.
Eating healthy foods you love, exercising regularly, and getting enough sleep are key to mood-regulation and overall wellness. Meanwhile, mindfulness activities like meditation or gratitude journaling can help you focus as well as celebrate your wins.
When you’re tempted to use a substance to ‘unwind’ or ‘relax,’ meanwhile, you may want to instead create an action plan that involves say, stretching, taking a bubble bath, or going for a stroll in nature.
Practice Forgiveness
While shame can be a barrier to long-term recovery, forgiveness can be a major asset. Forgiveness isn’t about excusing your behavior, but about releasing the emotional burden that may trigger future substance abuse.
Don’t be afraid to acknowledge your humanity and flaws as natural and normal. Recognize that setbacks are a normal part of the recovery progress. When you treat yourself with the same compassion and care you would offer a friend, you may feel even more encouraged on your recovery journey.
Look Forward
Relapse also offers an opportunity to revise your relapse prevention plan. It’s not that your plan failed — it just may need some tweaks to set you up for greater success down the road.
Perhaps for example, you may realize you could benefit from one-on-one counseling to address emotional pain that compels you to want to return to your habit. Maybe support group participation could help keep you accountable. Perhaps medication could help strengthen your willpower by minimizing physical withdrawals, or in-home addiction treatment could offer the flexibility you need to stay committed.
Whatever it is, it’s time to reassess and revise at this stage.
And remember that recovery is a journey, not a destination. When you choose to focus on how far you’ve come, the lessons you’ve learned, and your ongoing strength and commitment, you set yourself up for long-term success.
What Are Your Treatment Options After Rehab?
If you’re out of your treatment program when you relapsed, you may wonder whether it’s time to return. While that may be recommended in some cases, individual counseling, support groups, or flexible recovery programs like in-home addiction treatment (IHAT) may also offer the additional support you need — without moving from your home or otherwise upending your everyday life.
Next Steps
Recovery is a personal journey of growth, resilience, and continuous learning. Every step—even those that feel like setbacks—brings you closer to your long-term goals of health and wellness.
For those seeking additional support in continuing their recovery journey, Aware Recovery Care offers a flexible, customized solution from the comfort of your own home.
Whether you just lapsed, relapsed, or simply want additional support, their in-home addiction treatment (IHAT) program provides the support you need without disrupting your daily life.The compassionate team also provides the non-judgmental, compassionate care you need to move forward and thrive. Speak with a recovery specialist about continuing your journey today.
