It is common for people whostruggle with addictionto relapse at least once during recovery. Some people fall off the wagon several times before getting sober for the last time. In fact, despite the existence of FDA-approved treatments for nicotine, alcohol, and opioid addiction, more than two-thirds of individuals will relapse after initiating treatment.
Understanding what might trigger you to relapse as well as having a plan in place for these triggers are the first steps towardprevention. Here are five common relapse triggers you may want to discuss with your therapist or counselor. Creating a plan for how to act when you encounter these triggers can be very helpful.
Press Play for Advice On RecoveryThis episode ofThe Verywell Mind Podcast, featuring addiction specialist Erica Spiegelman, shares the skills that help in recovery. Click below to listen now.
Press Play for Advice On Recovery
This episode ofThe Verywell Mind Podcast, featuring addiction specialist Erica Spiegelman, shares the skills that help in recovery. Click below to listen now.
1
Stress
Stress is the most common cause of a relapse. Many people who struggle with addiction turn to their substance or activity of choice as amaladaptive way of coping. In fact, research indicates there is an increased “wanting” for the drug, alcohol, or addictive activity during stressful situations—especially if the substance or activity was previously the person’s primary coping mechanism.
One way to prevent stress from triggering you is to evaluate your stress levels. Although you can’t eliminate everything and everyone from your life, you canavoid situationsthat cause you extreme stress. As a result, it may help to list all the people, places, and things that cause you excessive stress.
For instance, are you in atoxic relationship? Or do you have a financial situation that is stressing you out?
By making changes in your lifestyle, relationships, and priorities, you may be able to reduce the number of stressful situations in your life. By doing this, you will be reducing the likelihood of stress triggering a relapse.
Reducing the likelihood that stress will trigger a relapse not only involves finding healthier ways of dealing with stress, but also being able to recognize when you are in a stressful situation, and then doing something to alleviate the stress.
A therapist or counselor can help you learn to listen to your mind and body to identify when you’re feeling stressed as well as help you develop healthy coping mechanisms.
Misconceptions About Stress Can Hurt You
2People or Places Connected to the Addictive BehaviorPeople who participated in your addictive behavior are potential triggers for a relapse, regardless of whether or not they are still drinking, smoking, or using drugs. Likewise, certain places that remind you of your addiction may be triggering for you. Even some family members could be a trigger,especially if they make you feel more childlike and vulnerable.When you’re reminded of your addiction, it’s important to have effective ways of handling your feelings. For instance, if you’re an alcoholic and a group of drinking buddies ask you to go out, or you see people from work going to happy hour, it might help to have a specific response ready.It also may help to have a healthy activity that you can do instead like going for a run, seeing a movie, having dinner with a sponsor, or reading a good book.If you don’t prepare for these situations ahead of time, you are vulnerable to relapse. Try brainstorming ideas on your own and work with your counselor or therapist to come up with a plan.
2
People or Places Connected to the Addictive BehaviorPeople who participated in your addictive behavior are potential triggers for a relapse, regardless of whether or not they are still drinking, smoking, or using drugs. Likewise, certain places that remind you of your addiction may be triggering for you. Even some family members could be a trigger,especially if they make you feel more childlike and vulnerable.When you’re reminded of your addiction, it’s important to have effective ways of handling your feelings. For instance, if you’re an alcoholic and a group of drinking buddies ask you to go out, or you see people from work going to happy hour, it might help to have a specific response ready.It also may help to have a healthy activity that you can do instead like going for a run, seeing a movie, having dinner with a sponsor, or reading a good book.If you don’t prepare for these situations ahead of time, you are vulnerable to relapse. Try brainstorming ideas on your own and work with your counselor or therapist to come up with a plan.
People or Places Connected to the Addictive Behavior
People who participated in your addictive behavior are potential triggers for a relapse, regardless of whether or not they are still drinking, smoking, or using drugs. Likewise, certain places that remind you of your addiction may be triggering for you. Even some family members could be a trigger,especially if they make you feel more childlike and vulnerable.
When you’re reminded of your addiction, it’s important to have effective ways of handling your feelings. For instance, if you’re an alcoholic and a group of drinking buddies ask you to go out, or you see people from work going to happy hour, it might help to have a specific response ready.
It also may help to have a healthy activity that you can do instead like going for a run, seeing a movie, having dinner with a sponsor, or reading a good book.
If you don’t prepare for these situations ahead of time, you are vulnerable to relapse. Try brainstorming ideas on your own and work with your counselor or therapist to come up with a plan.
3
Negative or Challenging Emotions
People who struggle with addiction need effective ways of tolerating, managing, and making sense of thenegative feelingsencountered in daily life. Alcohol, drugs, or addictive behaviors may have provided temporary relief from those feelings in the past, but you can’t rely on them anymore.
It is important to learn how to be comfortable with uncomfortable feelings and emotions. Realize negative feelings don’t have to be a sign of an impending setback. Everyone feels negative or challenging emotions. The key is how you deal with them.
Overcoming Addiction for Good
So, tryjournaling, meditating, or even praying when you are feeling negative. Find a healthy way to release your negativity andboost your mood. An addiction specialist or another mental health professional can help you develop additional coping strategies.
If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.
If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.
For more mental health resources, see ourNational Helpline Database.
4Seeing or Sensing the Object of Your AddictionReminders of your addiction cantrigger relapseduring recovery. A whiff ofcigarette smoke, watching people sip cocktails in a bar or restaurant, or a couple locked in an erotic embrace are reminders that seem to be everywhere in the early stages of quitting.Wanting to fall back into your addiction is normal. After all, it’s a familiar place for you. But,recoveryis not just about “quitting” and “abstaining” as much as it’s about building a new life in which it is easier—and more desirable—not to use.Try to focus on the new life you’re building and the changes you’re making. Think about the negative consequences that you experienced while participating in your addiction—the people you hurt and the relationships you lost. You may think you miss your old life when you see these reminders, but remember the pain and hardship your addiction brought you as well.Embrace the idea that you’re creating a new, healthier version of yourself with no room for the things of the past.Having a substitute behavior like going to ayogaclass or taking a long bath also can be helpful when you’re feeling triggered. Reciting positive mantras or doingrelaxation exercisesmay help you resist these urges as well. For additional support, work with your counselor or therapist on how to effectively deal with these reminders.
4
Seeing or Sensing the Object of Your AddictionReminders of your addiction cantrigger relapseduring recovery. A whiff ofcigarette smoke, watching people sip cocktails in a bar or restaurant, or a couple locked in an erotic embrace are reminders that seem to be everywhere in the early stages of quitting.Wanting to fall back into your addiction is normal. After all, it’s a familiar place for you. But,recoveryis not just about “quitting” and “abstaining” as much as it’s about building a new life in which it is easier—and more desirable—not to use.Try to focus on the new life you’re building and the changes you’re making. Think about the negative consequences that you experienced while participating in your addiction—the people you hurt and the relationships you lost. You may think you miss your old life when you see these reminders, but remember the pain and hardship your addiction brought you as well.Embrace the idea that you’re creating a new, healthier version of yourself with no room for the things of the past.Having a substitute behavior like going to ayogaclass or taking a long bath also can be helpful when you’re feeling triggered. Reciting positive mantras or doingrelaxation exercisesmay help you resist these urges as well. For additional support, work with your counselor or therapist on how to effectively deal with these reminders.
Seeing or Sensing the Object of Your Addiction
Reminders of your addiction cantrigger relapseduring recovery. A whiff ofcigarette smoke, watching people sip cocktails in a bar or restaurant, or a couple locked in an erotic embrace are reminders that seem to be everywhere in the early stages of quitting.
Wanting to fall back into your addiction is normal. After all, it’s a familiar place for you. But,recoveryis not just about “quitting” and “abstaining” as much as it’s about building a new life in which it is easier—and more desirable—not to use.
Try to focus on the new life you’re building and the changes you’re making. Think about the negative consequences that you experienced while participating in your addiction—the people you hurt and the relationships you lost. You may think you miss your old life when you see these reminders, but remember the pain and hardship your addiction brought you as well.
Embrace the idea that you’re creating a new, healthier version of yourself with no room for the things of the past.
Having a substitute behavior like going to ayogaclass or taking a long bath also can be helpful when you’re feeling triggered. Reciting positive mantras or doingrelaxation exercisesmay help you resist these urges as well. For additional support, work with your counselor or therapist on how to effectively deal with these reminders.
5Times of CelebrationPositive situations, such as birthdays and holidays, can be triggers too. You may feel happy, in control, and confident you can handle one drink, one smoke, or one mild flirtation with an attractive stranger. But can you really keep it under control?People who struggle with addiction frequently lose their capacity to know when to stop. Therefore, one drink or cigarette can more easily turn into abingefor someone who has struggled with addiction.Having someone to support in situations where you are at risk of relapse can help. Find someone you trust and respect to kindly, but firmly, persuade you to stop what you’re doing if you do start to relapse.Avoid going into situations alone where you are at high risk of relapse. You might be surprised how quickly your resolve and good intentions disappear once the party’s started.With your counselor or therapist, create a plan on how to handle the temptations that come with fun events like parties, weddings, holidays, and more. If you go into the situation unprepared, you’re more likely to relapse.
5
Times of CelebrationPositive situations, such as birthdays and holidays, can be triggers too. You may feel happy, in control, and confident you can handle one drink, one smoke, or one mild flirtation with an attractive stranger. But can you really keep it under control?People who struggle with addiction frequently lose their capacity to know when to stop. Therefore, one drink or cigarette can more easily turn into abingefor someone who has struggled with addiction.Having someone to support in situations where you are at risk of relapse can help. Find someone you trust and respect to kindly, but firmly, persuade you to stop what you’re doing if you do start to relapse.Avoid going into situations alone where you are at high risk of relapse. You might be surprised how quickly your resolve and good intentions disappear once the party’s started.With your counselor or therapist, create a plan on how to handle the temptations that come with fun events like parties, weddings, holidays, and more. If you go into the situation unprepared, you’re more likely to relapse.
Times of Celebration
Positive situations, such as birthdays and holidays, can be triggers too. You may feel happy, in control, and confident you can handle one drink, one smoke, or one mild flirtation with an attractive stranger. But can you really keep it under control?
People who struggle with addiction frequently lose their capacity to know when to stop. Therefore, one drink or cigarette can more easily turn into abingefor someone who has struggled with addiction.
Having someone to support in situations where you are at risk of relapse can help. Find someone you trust and respect to kindly, but firmly, persuade you to stop what you’re doing if you do start to relapse.
Avoid going into situations alone where you are at high risk of relapse. You might be surprised how quickly your resolve and good intentions disappear once the party’s started.
With your counselor or therapist, create a plan on how to handle the temptations that come with fun events like parties, weddings, holidays, and more. If you go into the situation unprepared, you’re more likely to relapse.
SummaryLearning to recognize triggers, getting help from a counselor, and building a support network are all useful tools in preventing a relapse. Do everything you can to protect yourself, but don’t beat yourself up if you do slip.Remember, relapse is not a sign that your recovery failed. You’re navigating a new and unfamiliar path. So, with continued therapy and support you should be able to build stronger defenses against common triggers.
Summary
Learning to recognize triggers, getting help from a counselor, and building a support network are all useful tools in preventing a relapse. Do everything you can to protect yourself, but don’t beat yourself up if you do slip.
Remember, relapse is not a sign that your recovery failed. You’re navigating a new and unfamiliar path. So, with continued therapy and support you should be able to build stronger defenses against common triggers.
7 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sinha R.New findings on biological factors predicting addiction relapse vulnerability.Curr Psychiatry Rep. 2011;13(5):398-405. doi:10.1007/s11920-011-0224-0Menon J, Kandasamy A.Relapse prevention.Indian J Psychiatry. 2018;60(Suppl 4):S473-S478.Linke SE, Ussher M.Exercise-based treatments for substance use disorders: evidence, theory, and practicality.Am J Drug Alcohol Abuse. 2015;41(1):7-15. doi:10.3109/00952990.2014.976708Ram D, Whipple CR, Jason LA.Family dynamics may influence an individual’s substance use abstinence self-efficacy.J Addict Prev Med. 2016;2(1)Pickard H.Responsibility without blame for addiction.Neuroethics. 2017;10(1):169-180. doi:10.1007/s12152-016-9295-2Priddy SE, Howard MO, Hanley AW, Riquino MR, Friberg-felsted K, Garland EL.Mindfulness meditation in the treatment of substance use disorders and preventing future relapse: neurocognitive mechanisms and clinical implications.Subst Abuse Rehabil. 2018;9:103-114. doi:10.2147/SAR.S145201Atadokht A, Hajloo N, Karimi M, Narimani M.The role of family expressed emotion and perceived social support in predicting addiction relapse.Int J High Risk Behav Addict. 2015;4(1):e21250. doi:10.5812/ijhrba.21250
Sinha R.New findings on biological factors predicting addiction relapse vulnerability.Curr Psychiatry Rep. 2011;13(5):398-405. doi:10.1007/s11920-011-0224-0
Menon J, Kandasamy A.Relapse prevention.Indian J Psychiatry. 2018;60(Suppl 4):S473-S478.
Linke SE, Ussher M.Exercise-based treatments for substance use disorders: evidence, theory, and practicality.Am J Drug Alcohol Abuse. 2015;41(1):7-15. doi:10.3109/00952990.2014.976708
Ram D, Whipple CR, Jason LA.Family dynamics may influence an individual’s substance use abstinence self-efficacy.J Addict Prev Med. 2016;2(1)
Pickard H.Responsibility without blame for addiction.Neuroethics. 2017;10(1):169-180. doi:10.1007/s12152-016-9295-2
Priddy SE, Howard MO, Hanley AW, Riquino MR, Friberg-felsted K, Garland EL.Mindfulness meditation in the treatment of substance use disorders and preventing future relapse: neurocognitive mechanisms and clinical implications.Subst Abuse Rehabil. 2018;9:103-114. doi:10.2147/SAR.S145201
Atadokht A, Hajloo N, Karimi M, Narimani M.The role of family expressed emotion and perceived social support in predicting addiction relapse.Int J High Risk Behav Addict. 2015;4(1):e21250. doi:10.5812/ijhrba.21250
Bowen S, Chawla N, Collins SE, et al.Mindfulness-based relapse prevention for substance use disorders: a pilot efficacy trial.Subst Abus. 2009;30(4):295-305. doi:10.1080/08897070903250084
Le Fevre, M., Kolt, G. S., & Matheny, J.Eustress, distress and their interpretation in primary and secondary occupational stress management interventions: Which way first?Journal of Managerial Psychology, 21(6), 547–565. doi:10.1108/02683940610684391
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