How To Avoid Relapse: Relapse Prevention Strategies by Substance Type
Many people dealing with substance use disorder have been told that relapse is an unavoidable conclusion and should be expected as a standard part of the recovery process. Based on relapse rates, it’s not hard to see how this myth came about. But it is a myth. While there is no “cure” for addiction, healing and recovery are possible, even without a period of relapse.
Here, we’ll take a look at relapse prevention methods, identify risk factors, detail relapse triggers, and set the framework for building a relapse prevention plan based on substance.
How Common Is Relapse?
Relapse is certainly common among those with a history of past use of any mind-altering substance, including alcohol, prescription, or illicit drugs. The relapse rate among previous users, including both young people and older adults, is between 40% and 60%. That sounds high, but in reality, it’s actually less than the relapse rates for some other manageable chronic illnesses, such as hypertension and asthma.
What does this mean? It means that substance use disorder and addiction should be managed as any other chronic illness. Relapse is possible, but all available steps should be taken to prevent and avoid this scenario. For those in recovery, “common” doesn’t have to mean “inevitable.”
Viewing relapse as an inescapable fate can actually contribute to the likelihood of falling off the wagon and lead to unhealthy coping mechanisms and poor decision-making. For instance, someone who has used a drug in the past and then relapses may unwittingly use too much. As their system is no longer able to process the larger amount, they may experience dangerous or even fatal outcomes.
It’s critical to take a preventative approach to relapse and work on building a relapse prevention plan that you and your loved ones can follow to ensure you have both the peer support and professional help you need to navigate recovery.
General Relapse Prevention Strategies
There is specific relapse treatment available to those who need it, but the primary goal is to create a lifestyle where relapse is avoided altogether. By following some broad tips, you can start creating your own relapse prevention plan.
Know Your Triggers
Everyone has substance use triggers that are unique to their circumstances, mental health, support system, and coping skills. The relapse triggers for men are often quite different from the relapse triggers for women, and will look totally different for each person. Some of the most common relapse triggers include:
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Overconfidence in your recovery
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Overconfidence in your recovery
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Stress and negative emotions
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Stress and negative emotions
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Underlying issues with mental health conditions
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Underlying issues with mental health conditions
- Lack of self-care
- Lack of self-care
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Contentious relationships
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Contentious relationships
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New job or career change
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New job or career change
Understanding your personal triggers will help you avoid them and be more self-aware in high-risk situations where relapse is a very real temptation.
Develop a Support Network
Surrounding yourself with people who support and uplift you through your recovery and beyond is critical to avoiding relapse. This type of support can come in many different forms, including:
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Support from family members and loved ones
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Support from family members and loved ones
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An organized support group
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An organized support group
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Peer support meetings like Alcoholics Anonymous
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Peer support meetings like Alcoholics Anonymous
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Outpatient or inpatient care in a recovery-focused treatment program
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Outpatient or inpatient care in a recovery-focused treatment program
Aftercare Is Essential
Here’s the thing about recovery and relapse: if nothing changes… nothing changes. That means that if you don’t make adaptations to your lifestyle, environment, healthcare, or anything else, your risk factors for relapse will likely stay the same. It’s vitally important to begin making an aftercare plan while you’re in treatment.
Aftercare will look different for every person. For some, it might involve living in a halfway house, a sober living facility, or moving back in with family. For others, treatment will continue with support groups and peer coaching.
But for everyone, one of the most effective long-term strategies for avoiding relapse is staying connected. Building and maintaining relationships with others in recovery helps individuals feel supported, accountable, and empowered in their journey. Caron’s Alumni Community helps foster these connections through events, fellowship groups, and a strong, engaged network of peers who understand what recovery is like.
All aftercare strategies should involve a contingency plan that will give them coping strategies for when they encounter one of their triggers and are tempted to relapse.
Healthy Coping Mechanisms
Everybody uses coping mechanisms to get through challenging times, but some are healthier than others. Many people recovering from substance use disorder believe it’s helpful to use a drug they perceive as more “benign” than others. Meaning, using cannabis to avoid relapsing on harder drugs is not a healthy choice, and in fact, could end up causing a relapse.
Some healthy forms of coping can include the following strategies:
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Focusing on getting a good balance of nutrition, sleep, and exercise
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Focusing on getting a good balance of nutrition, sleep, and exercise
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Investing in self-care
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Investing in self-care
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Learning a new skill like mindfulness or meditation
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Learning a new skill like mindfulness or meditation
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Utilizing grounding techniques to stay present in your environment
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Utilizing grounding techniques to stay present in your environment
Watch for HALT
HALT is an acronym that refers to an action you can take when a craving for your preferred substance hits, and it refers to some of the most common relapse triggers. HALT stands for:
- Hungry
- Hungry
- Angry
- Angry
- Lonely
- Lonely
- Tired
- Tired
When you’re in the thick of these feelings, the risk of relapse becomes greater, but if you take the time to acknowledge and address them, you may be able to take a step toward preventing a relapse episode.
Relapse Prevention for Alcohol
Alcohol is all around, and if you struggle with alcohol use disorder (AUD), it can be challenging to eliminate temptations and reminders from your environment. Here’s what you can do to help:
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Choose dry restaurants when eating out or meeting up with friends.
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Choose dry restaurants when eating out or meeting up with friends.
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Visit a trendy alcohol-free establishment instead of a bar.
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Visit a trendy alcohol-free establishment instead of a bar.
- Mix mocktails at home.
- Mix mocktails at home.
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Have a plan in place for social events like weddings and parties.
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Have a plan in place for social events like weddings and parties.
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Attend events with other sober people for accountability.
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Attend events with other sober people for accountability.
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Communicate with friends and loved ones before occasions where drinks will be offered, like holidays or birthday parties.
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Communicate with friends and loved ones before occasions where drinks will be offered, like holidays or birthday parties.
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Know when and where to visit a support group when triggers become too strong.
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Know when and where to visit a support group when triggers become too strong.
Relapse Prevention for Stimulants (Cocaine, Meth, Amphetamines)
Some drugs give users a rush of energy, which can be difficult or impossible to get from anything else. This also means that when they aren’t using stimulants, they feel sluggish, fatigued, or in a daze. Here are some of the ways to prevent stimulant relapse:
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Avoid any product containing even legal stimulants, like too much caffeine, energy drinks, or diet pills.
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Avoid any product containing even legal stimulants, like too much caffeine, energy drinks, or diet pills.
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Allow yourself to get the rest you need to mitigate fatigue and lack of energy.
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Allow yourself to get the rest you need to mitigate fatigue and lack of energy.
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Find other ways to boost energy, like eating delicious and nutritious foods, or working out and exercising.
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Find other ways to boost energy, like eating delicious and nutritious foods, or working out and exercising.
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Create a routine for your days so you aren’t left without goals or structure.
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Create a routine for your days so you aren’t left without goals or structure.
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Steer clear of social environments where stimulant use is encouraged or accepted.
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Steer clear of social environments where stimulant use is encouraged or accepted.
Relapse Prevention for Depressants (Opioids, Benzodiazepines)
Some depressants may be readily available in your home or in the homes of people you know, so it’s very important to avoid the triggers associated with this type of relapse. Here’s how:
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Properly dispose of any old prescriptions and ask other residents in your home to do the same.
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Properly dispose of any old prescriptions and ask other residents in your home to do the same.
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Understand the warning signs of depression and ask your support system to help you keep an eye on the lows.
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Understand the warning signs of depression and ask your support system to help you keep an eye on the lows.
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Take prescribed antidepressants exactly as indicated, and speak to your physician at the first sign of a problem.
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Take prescribed antidepressants exactly as indicated, and speak to your physician at the first sign of a problem.
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Spend more time with loved ones who are supportive and make you feel safe.
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Spend more time with loved ones who are supportive and make you feel safe.
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Process your feelings by journaling or taking up a creative hobby like some form of art.
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Process your feelings by journaling or taking up a creative hobby like some form of art.
Relapse Prevention for Cannabis
Many people believe that marijuana isn’t addictive, and they can’t suffer a relapse, but that isn’t the case. Work toward avoiding a cannabis relapse in these ways:
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Explore new methods for stress relief and relaxation, like yoga or meditation.
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Explore new methods for stress relief and relaxation, like yoga or meditation.
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Be aware of the pitfalls of boredom, and explore new subjects, hobbies, or activities that can keep you busy and productive.
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Be aware of the pitfalls of boredom, and explore new subjects, hobbies, or activities that can keep you busy and productive.
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Avoid spending too much social time with others who use recreational marijuana, and have open conversations about your concerns.
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Avoid spending too much social time with others who use recreational marijuana, and have open conversations about your concerns.
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Talk to a therapist or peer support group about your struggles.
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Talk to a therapist or peer support group about your struggles.
Relapse Prevention for Prescription Medications
Relapsing with prescription medications is extremely common because they are so easily accessible, but it is possible to avoid it by following these steps:
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Talk to your physician about safe prescriptions and understand the warnings or risks that come with any new prescription medication.
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Talk to your physician about safe prescriptions and understand the warnings or risks that come with any new prescription medication.
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Explore holistic medicinal alternatives and learn different healing modalities that do not rely on medication.
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Explore holistic medicinal alternatives and learn different healing modalities that do not rely on medication.
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Safely dispose of prescriptions that are outdated or no longer necessary.
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Safely dispose of prescriptions that are outdated or no longer necessary.
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Look for prescription drop-offs in your community.
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Look for prescription drop-offs in your community.
How Caron Helps with Relapse Prevention
Relapse doesn’t have to be a given. Caron Pennsylvania offers one of the only fully developed, dedicated Relapse Programs on the East Coast. It’s not just an add-on or a part of generalized treatment — it’s its own, stand-alone program.
Our Relapse Program is led by clinicians and is specifically designed for those at risk of relapse, those who have relapsed in the past and those who just want to build a strong, sustainable foundation for long-term recovery.
At Caron, we provide evidence-based care and treatment plans that address the holistic needs of the individual, including therapy sessions, family support, and primary care support. Our goal is to ensure you have the right clinicians, family members, and peers around you while you navigate this journey to recovery.
How To Get Started With Caron Treatment Centers
Getting started starts with a simple click, but it can feel like the biggest challenge. We can advise you on creating relapse prevention strategies that really work, all while building healthy coping skills.
Want to learn more? Contact us at Caron and learn how to make your well-being a priority. Because relapse isn’t inevitable when you have the right team behind you.
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