Relapse During Recovery: Understanding the Triggers and How to Overcome Them

Recovery isn’t always a straight path—it’s sometimes a winding road. Learn to navigate the unexpected turns of relapse and emerge stronger in your journey to lasting sobriety.

Let’s talk about a topic that many people experience but few want to hear: relapse. It’s common to relapse as part of the process. Because recovery isn’t easy. Any person who’s experienced it will tell you. It’s a detour—not the end of the road. Every journey to sobriety comes with its ups and downs, and relapse offers a chance to reflect, learn, and strengthen your commitment.

Recovery is deeply personal and rarely linear. But everyone will agree that it takes remarkable courage to go through recovery. There’s another thing that can help–understanding and knowledge. 

If you know what to expect, it makes the recovery journey just a little bit easier. And you need all the  help you can get.

Let’s explore ways to navigate relapse with compassion, practical strategies, and the support needed to thrive.

Understanding How Our Brains Work During Relapse

The science of relapse reveals something fascinating about how our brains work during recovery. Researchers have mapped out what happens in our neural pathways, showing that relapse develops like a gradual cascade rather than a sudden avalanche. It’s similar to how a rainstorm develops – first come the subtle changes in air pressure, then the gathering clouds, and finally the rainfall itself.

The emotional stage sneaks in first, often so quietly you might miss it. Your brain’s reward system, still healing from substance use, starts sending mixed signals. You might notice your sleep pattern getting rocky, or find yourself feeling irritated by things that normally wouldn’t bother you. Maybe you start missing meetings, telling yourself you’re just too busy. These changes happen because your brain’s emotional regulation centers – particularly the amygdala and prefrontal cortex – are still working to find their balance.

Then comes the mental stage, where your brain starts playing tricks on you. This is when the hippocampus, your memory center, might suddenly remind you of “good times” using, conveniently forgetting all the pain and struggles. You might catch yourself thinking, “I could handle just one drink now” or “I’ve been clean for months – surely I can control it this time.” Scientists call this “euphoric recall” – when your brain selectively remembers the pleasurable aspects of substance use while downplaying the negative consequences.

The physical stage – actually returning to substance use – typically comes last, but it’s really just the visible tip of the iceberg. By this point, your brain has already been wrestling with emotional and psychological challenges for days, weeks, or even months.

Understanding this progression isn’t just academic – it’s a powerful tool for recovery. When we recognize that relapse starts long before any substance use occurs, we gain multiple opportunities to intervene. It’s like having an early warning system that lets you take action when the first storm clouds appear, rather than waiting for the downpour.

This scientific understanding helps shatter one of recovery’s most harmful myths: that relapse equals failure. In fact, addiction specialists now view relapse (e.g., alcohol, drugs, etc.) much like they view flare-ups of other chronic conditions, like diabetes or asthma. Just as a diabetic experiencing high blood sugar needs to adjust their management strategy rather than give up entirely, someone in recovery can use a relapse as valuable information to strengthen their recovery plan.

Identifying Your Personal Triggers

Relapse triggers can be people, places, or situations. It’s all different for different people. It could even be memories of something traumatic. What’s important is identifying these triggers and preventing them from affecting your recovery.

Internal Triggers

Internal triggers can include emotions such as stress, anxiety, depression, boredom, and loneliness. They can be powerful triggers for relapse. Negative thought patterns, such as self-doubt, overconfidence, resentment, and dwelling on past grievances, can also add to making you feel you need to go back to your old habits..

External Triggers

External triggers can mean spending time with old buddies or family members who enabled you to engage in addiction behavior. Locations like bars, former hangouts, or neighborhoods associated with substance use, can remind you about your cravings. Parties, holidays, or certain work environments are potentially high-risk because many people experience the most stress in these situations.

The HALT Method

The HALT method is a helpful tool for recognizing internal triggers. It stands for:

• Hunger: Being hungry can lead to irritability and low blood sugar, which can trigger cravings.
• Anger: Unresolved anger can fuel resentment and increase the risk of relapse.
• Loneliness: Feeling isolated and disconnected can lead to depression and substance use.
• Tiredness: Exhaustion can impair judgment and make it harder to resist cravings.

By recognizing these states and taking steps to address them, individuals can reduce their risk of relapse.

Building Your Recovery Foundation

Developing solid coping strategies isn’t just helpful—it’s essential. Think of these strategies as tools in your recovery toolbox. Mindfulness practices, for instance, don’t require hours of meditation. Sometimes it’s as simple as taking three deep breaths when overwhelmed or spending five minutes each morning setting your intentions for the day.

When triggers strike, having reliable coping tools can make all the difference. 

Mindfulness Techniques

• Practice short daily meditations. 
• Try a body scan exercise to release tension. 
• Use deep breathing to ground yourself in tough moments. 

Building a Support Network

• Ask help from supportive friends and family. 
• Join a community or online recovery group. 
• Find a sponsor or sponsor who understands your journey. 

Healthy Lifestyle Choices

• Eat nutritious meals and drink plenty of water. 
• Do physical activities like walking, yoga, or dancing. 
• Sleep as much as you can to help your mind stay sharp and your emotions steady. 

The Professional Support Difference

In professional treatment settings, you’ll find structured approaches to understanding and changing behavior patterns. Professional treatment can offer guidance tailored to your needs. 

Individualized Therapy

• One-on-one sessions can help you uncover and address emotional triggers. 

Evidence-Based Treatments

• Cognitive Behavioral Therapy (CBT): Shift unhelpful thought patterns. 
• Dialectical Behavior Therapy (DBT): Manage intense emotions with practical skills. 
• Motivational Interviewing (MI): Rekindle your commitment to recovery. 

Ongoing Aftercare Support

• Stay connected through alumni programs. 
• Continue with therapy to keep growing. 
• Join aftercare groups that offer long-term encouragement.

Moving Forward After a Setback

It’s not the end of the world if relapse does happen, just a chapter that needs rewriting. The key thing is to take immediate action by doing these things: 

• reach out to your support system
• attend a meeting
• connect with your counselor

Use this experience to strengthen your recovery program, identifying what led to the relapse and adjusting your plan accordingly.

The Power of Community

Recovery becomes more effective when you connect with others who understand your journey. Some of the most effective methods are traditional 12-step programs, SMART Recovery meetings, or online support groups. These connections can give you practical guidance and living proof that long-term recovery is possible.

Maintaining Long-Term Recovery

Successful long-term recovery often involves continuing education about stress management, building healthy relationships, and maintaining overall wellness. Celebrating milestones—both large and small—helps maintain motivation, while giving back to others in recovery can add meaning to your journey.

At Skypoint Recovery in Akron, Ohio, we understand the complexities of addiction recovery. Our outpatient programs offer comprehensive support through individual counseling, group therapy, and family support programs. We believe in treating the whole person, not just the addiction.

Ready to strengthen your recovery journey? Contact Skypoint Recovery at 855-612-3488 or fill out our online form. Our caring team will help you explore treatment options and verify your Medicaid coverage. Remember: recovery isn’t about perfection—it’s about progress. Every step forward brings you closer to the life you envision for yourself.