Relapse Prevention Strategies and Support Options

Studies show that continuing some form of treatment or support is linked to more positive results when it comes to maintaining sobriety from alcohol after alcohol rehab treatment, or staying clean from drugs after drug rehab treatment. Sometimes, that support can even be in the form of following simple yet effective strategies. With this in mind, below, we explore five strategies that could make all the difference in your road to recovery.

1. Change your life to avoid triggers

One of the foundations of lasting recovery is to create a new daily life that makes it easier not to use substances. If you return to the same people or routines that fuelled your drug or alcohol addiction, those old triggers could pull you back in.

Practical changes, like avoiding places where you used to use or even distancing yourself from friends who still use, can be vital.

In fact, research suggests that severing ties with heavy-using friends and choosing to rebuild relationships with family or sober friends predicts a better chance of staying sober.

2. Be completely honest with yourself and others

Honesty is a powerful tool in recovery, with one study identifying being completely honest as one of the key rules of relapse prevention.

Of course, this sounds a little basic, so what does this mean day to day?

It means not hiding your struggles or emotions and admitting when you feel vulnerable. The process of relapse can begin long before picking up the drug and can start with secretive behaviour or denial of your true feelings.

If you’re struggling with a craving, contact a trusted friend. If you’ve had a bad day, contact someone in your support network to speak about what happened.

3. Practise self-care

Taking good care of your physical and emotional health is essential during recovery. Stress and exhaustion can be dangerous, as this can lead to HALT (hungry, angry, lonely or tired), which can make people crave an escape.

Research clearly shows that poor self-care is a common factor in future relapses.

So make it your priority to engage in regular exercise, eat balanced meals, get enough sleep and take time to do the things you enjoy.

4. Stay connected with aftercare support

Addiction, be it alcoholism, an addiction to drugs, or a behavioural related addiction, is a chronic condition for many, and staying sober can mean continuing care beyond the rehab treatment process. Think of it like managing a long-term illness. You may return to the doctors for ongoing check-ups, and support keeps you on track for a full recovery.

This could include continuing counselling, alumni groups like the UKAT Alumni Programme, attending addiction workshops or even regular phone check-ins with a counsellor.

Remember, though, there’s no shame in needing a bit of a ‘tune-up’ or even returning to treatment for further support. It’s far better to reach out than to relapse in silence.

5. Stick to your own rules

During treatment, you’d likely have established certain personal rules or a recovery plan to keep yourself safe, for example, “I won’t socialise in places where drugs are present” or “I’ll call my sponsor if I feel urges”. It’s critical to stick to these rules and never let thoughts or other people try to bend them. 

One relapse prevention expert warns that many people sabotage their progress by looking for ‘loopholes’, convincing themselves they can handle just one drink or by selectively following advice. This kind of thinking is described as ‘bending the rules’, and it’s a slippery slope.

If you catch yourself rationalising, pause and remember that your rules are there to protect you. Consistency is always key, and every time you honour the boundaries you set for your sober life, you reinforce your commitment to staying clean.

If any of these strategies feel too hard to carry out on your own, you may benefit from a helping hand. In the next section, we explore how Providence Projects can help you in your time of need.