Taking Charge After Relapse: What Can You Do to Get Back on Track?

Relapse can be one of the most challenging experiences on the road to recovery. Whether it's from substance use, a mental health struggle, or any other form of personal recovery, a relapse can sometimes feel like a failure. It's easy to fall into negative thinking patterns. While you may think that you're back at square one or that you're incapable of success, that couldn't be further from the truth. It's crucial to reframe that perspective. A relapse doesn't mean you've failed – it simply means you've experienced a setback. 

West Coast Recovery Centers can help you by coming up with unique ways to prevent relapse in the future. There are practical steps you or someone you love can take to get back on track after a relapse. Additionally, it's important to see it as an opportunity for growth and learning rather than a failure. By understanding that relapse is sometimes part of the journey, not the end of it, you can, hopefully, find your way back to a healthier, more self-compassionate, and empowered mindset.

Understand that Relapse is Sometimes Part of the Process

Before diving in, it's important to understand that relapse isn't failure. In fact, it's a pretty common occurrence. According to the National Institute on Drug Abuse (NIDA), approximately 40-60% of individuals with substance use disorder (SUD) experience relapse. Recovery isn't a linear process, and the path to healing is chock-full of ups and downs. 

Further, it's not uncommon for people in recovery to experience multiple relapses before achieving long-term sobriety. That's not to negate the severity or dangers of relapse, but psychologically speaking, it's important to focus on your response to the relapse. Instead of beating yourself up, try to see it as an opportunity to learn more about your triggers, coping strategies, and vulnerabilities. 

Practice Self-Compassion in the Face of Relapse

When you relapse, the natural response might be to beat yourself up, criticize your lack of willpower, or feel hopeless. This is a very human response, but it's critical to stop the cycle before it takes over. When you experience a setback, show yourself the same compassion you would towards a friend going through a tough time. 

Self-compassion doesn't mean excusing harmful behaviors or giving up on your goals; it means recognizing that you're doing the best you can with what you have. Remember, recovery is about progress, not perfection. 

Reframe Your Thinking

How you view a relapse is integral. If you see it as a failure, you may feel too discouraged to carry on and give up sobriety altogether. By reframing your thoughts, you can, hopefully, begin seeing the relapse as a chance rather than a setback. Ask yourself what you can learn from this, what triggered it, and how you can better prepare yourself for next time. 

It's also critical not to view relapse as a sign of weakness. Again, focus on seeing it as a lesson. Every setback teaches you more about yourself and the challenges you face. Ultimately, this can make you better prepared to manage those challenges moving forward. 

Reach Out for Support

Recovery isn't something anyone should do alone. Throughout the journey and especially in the midst of relapse, reaching out for support is critical. That may include talking to a friend, sponsor, therapist, or support group. 

Isolation is a serious threat to sobriety. Talking about the relapse can help you process what happened and avoid spiraling into shame. You might even find that others have gone through similar experiences and can offer advice or encouragement. It can also be helpful to talk to a therapist or counselor specializing in addiction or mental health recovery. Together, you can unpack the complex emotions surrounding the relapse and help you develop new strategies for staying on track. 

Reflect and Redefine Your Goals

Relapse can also offer a chance to reassess your recovery plan and adjust it as needed. Take time to reflect on what worked and what didn't during the period leading up to your relapse. Maybe certain triggers were too overwhelming, or your coping mechanisms weren't working as well as you thought. Now is the perfect time to reflect and redefine your goals. Consider the following questions: 

• What do I need to do differently moving forward?
• Are there new tools, resources, or strategies I can incorporate into my new recovery plan?
• What are some small, manageable steps I can take moving forward? 

Embrace the Journey

Lastly, embrace the journey. Recovery is sometimes portrayed as a destination, but thinking of it as a journey is much more accurate. Any journey has its bumps along the road, but those bumps don't mean you've reached a dead end. Oftentimes, they can help you get where you need to be. 

Just because relapse occurs doesn't mean it's the end of the line; you can choose to keep going. Each day is another chance to make new choices, and each moment spent investing in your sobriety counts. The most important this is that you don't give up on yourself. West Coast Recovery Centers won't give up on you either – reach out for additional support in your journey today. 

Some people think of recovery as a destination, but lived experiences, especially with relapse, teach us that it's a journey. Like any journey, sobriety has its ups and downs, but each setback is a chance to learn, grow, and get to where you need to be. Many of us who've experienced relapse often find ourselves in a dark place, feeling guilt, shame, and everything in between. Instead, we must focus on reframing our thoughts and use the relapse as a chance to learn more about our triggers, coping skills, and ourselves. For additional support as you or a loved one navigates a recent relapse, contact West Coast Recovery Centers by calling us at (760) 492-6509 today.