Recognizing the Hidden Risk of Relapse: Practical Strategies for Sustaining Recovery

By Colby Flood

Understanding relapse is key to recovery. The journey to sobriety isn’t straightforward, and it’s
filled with emotional and mental challenges that can disrupt progress.
By setting guardrails for yourself, resisting instant gratification, and creating long-term goals, you can reduce the risk of relapse and continue moving toward a healthier life.
These strategies offer support no matter where you are in your journey.

The Hidden Risk of Relapse

At the beginning of recovery, relapse might feel distant, but it can happen unexpectedly. Often, it
starts with negative emotions — this is called an emotional relapse.
Early warning signs include bottling up feelings, pulling away from social interactions, or
frequent mood swings. For many in recovery, facing emotions or situations is difficult because they once relied on substances to escape them. Withdrawal symptoms only make things more complicated.
Additionally, people who suffer from substance abuse are more likely to experience anxiety or
depressive disorders. Without coping strategies, you might experience frustration, anger, or sadness, opening the door to a mental relapse.

During a mental relapse, individuals might think about using again or downplay the
consequences they previously faced. The longer this phase lasts, the greater the chance of a
physical relapse, nor downplay the consequences they previously faced. The longer this phase lasts, the greater the chance of a physical relapse.
Research shows that 40-60% of people in recovery will experience at least one relapse. Many of the people I’ve known who passed away from addiction relapsed, even after completing
rehab. Relapse isn’t failure; it’s a chance to reassess and find more effective strategies and support.

Establishing Guardrails to Protect Your Recovery

Personal guardrails are safeguards. Think of them like safety nets
—it’s better to have them in place before a fall.
These guardrails can take different forms, but their purpose is always the same: to reduce risk.
Here are a few guardrails you can try:
● Accountability Partners: Ask a trusted friend to check in regularly on your progress.
● Change Contact Information: Cut ties with people linked to your substance use.
● Preemptive Healthcare Measures: Inform your doctor or pharmacy about your history
to avoid impulsive decisions.
● Avoid Old Places and Faces: Stay away from environments and people tied to past use. If necessary, take control of the situation when you interact with them.
Maintaining guardrails takes effort, but it’s essential for your success.

Here’s how to get started:
● Identify Triggers: These could be emotions, events, places, people, or social settings.
● Tailor Your Guardrails: Build your guardrails based on your triggers.
For example, if a specific place triggers you, restrict yourself from going there or
seeing it online.
● Set Clear Boundaries:

Know where you’re most vulnerable and establish firm boundaries.For example, “I will no longer communicate with this person.”

● Communicate Boundaries:

Share these boundaries with trusted friends and family so they can help you stay accountable.

● Stay Busy:

Keep your schedule filled with activities to prevent boredom and wandering thoughts.

Maintaining these guardrails is a form of self-care and offers the best chance for success.

Rewiring Your Brain: Moving Away from Instant Gratification

Addiction trains the brain to seek immediate rewards. Breaking this cycle means shifting to
healthier, long-term satisfaction.

Developing the discipline to focus on healthier goals and understanding that fulfillment comes
from long-term achievements are important steps in recovery.
This process takes time, but here are some simple strategies to help:

● Mindfulness Practices:

Practice staying in the present moment without reacting impulsively to thoughts.

● Delay Gratification:

Start with small exercises, like waiting 15 minutes before checking your phone.

● Healthy Activities:

Engage in physical exercise and social activities to boost dopamine in a positive way.
While it’s tempting to return to old habits, these steps can prevent emotional or physical relapse.

Long-Term Goals: The Foundation for Sustainable Sobriety

Long-term goals give your recovery purpose and direction. Because addiction focuses on instant gratification, maintaining long-term goals can be difficult. That’s why celebrating your progress is so important.

Here are some tips for setting realistic, inspiring goals:
● Break Goals into Steps: Start with manageable steps that you can build on.
● Focus on Personal Growth: Choose goals that support your recovery, like learning new skills.
● Make Goals Specific: Set clear, measurable objectives.
● Celebrate Small Wins: Every milestone, no matter how small, is worth celebrating.
● Stay Flexible: Adjust your goals as you progress.
● Keep the Big Picture in Mind: Always remember the future you’re working toward.
Each step forward helps reinforce healthier habits and thought patterns

Moving Forward

Are you meeting your goals? Have you set up your guardrails? Are you sticking to your
boundaries? Where were you a year ago? A month ago? A week ago?
While achieving sobriety is a major milestone, stopping there could leave you vulnerable to
relapse. It’s important to reassess your goals regularly for continued growth.
Be mindful of your actions. Pay attention to the changes in your life and how they impact your
progress.
The better you understand yourself and your behaviors, the easier it becomes to personalize
your guardrails, mindset, and goals, giving you the best chances for prolonged sobriety.

Remember, you’re not alone in this journey. Sharing your experiences and getting support can
make all the difference.

Author Bio

Colby Flood is the Fractional Chief Marketing Officer at Eume, an app that fosters meaningful
connections for those seeking support.
Nine years in recovery from opiate addiction, Colby offers practical strategies to help others
navigate the path to sobriety with a personal understanding of the challenges.

About The Author