4 – Relapse

It takes a long time for new skills and patterns to take hold. Don’t let your guard down. You are in a battle for your life, and you must be aware of an ambush. First remember the difference between a lapse and a relapse:

Definition of a lapse: A lapse is a one off slip in drug or alcohol use over a short period of time

Definition of a relapse: A return to using or drinking over a longer period of time back the original state

A lapse is a single episode of use. Although something to avoid, it is not the end of the world and for many, it is a learning curve. Think of a slip as information, a signal that something is not working. Think about what happened, and figure out what changes are needed. Take another look at triggers and cravings.

A relapse, on the other hand, is a return to more-than-once use. If you relapse, it is important to get back on track again. The sooner you stop a relapse, the better. You will eventually succeed. Don’t discourage yourself, “I blew it so why should I continue trying?” All-or-nothing thinking, self-blame, and other negative reactions will not help you get back on track. Negative thinking only makes relapse easier and abstinence harder.

Suggestions to Prevent a Relapse

Get to a peer-to-peer meeting such as AA or NA

Call your support worker, sober friends or a sponsor

Leave the situation you are in and go for a walk

Eat or distract yourself with a book or movie

Make a list of the good things about your new life, such as better relationships, success on a programme or at work / college, looking better. Get reminders from your calendar / notebook.

Stop yourself from daydreaming about the fun of drug and alcohol use, and think about the downside

If you have already relapsed at least once, think of how it happened

What can you do differently this time?

“Just be strong and say no” is not enough to handle the situations you will face. Write down the ways you could relapse looking at the questions below, and come up with a strategy to handle them.

Make a copy to keep with you.

People who offer or provoke me to use:
How will I respond to them?

Places where I used:
How will I avoid them?

Times when I used:
What will I do instead?

Situations that encourage relapse (parties, having cash):
How will I handle them?