Relapse is often associated with recovery, but it is not inevitable. Recovery comes with challenges, no doubt. There will be days of weakness and moments that may trigger those committed to sobriety. Particularly in March, with Saint Patrick’s Day just around the corner, many people may be faced with temptations of the past. By recognizing the early warning signs, preparing in advance, and using healthier coping mechanisms, you can navigate life while staying true to the promises you made to yourself.
Recovery isn’t a magical cure – even if you’re surrounded by professionals. It is a choice that you make every single day, sometimes more than once. The American Society of Addiction Medicine defines relapse as the recurrence of behavioral or other substantive indicators of active disease after a period of remission. Relapse is always possible and it often starts long before someone picks up a drink or a substance. Here are the three stage:
Emotional relapse – You begin to isolate yourself and keep your emotions bottled up. You may begin to feel angry or anxious and are not sleeping or eating well.
Mental relapse – You are now at war with yourself. Part of you is tempted to use substances again and part of you does not want to do so. You’re remembering the people and places you used to associate with as well as what you considered to be good times when you were using. You don’t think about the bad times that occurred as a result of your substance use as you start planning to use again.
Physical relapse – You start using again, one pill or one drink at a time. You relapse into regular substance use once again.
The key to preventing a slip is identifying the warning signs early and addressing them before they escalate. Some common red flags include:
- Emotional instability – Feeling stressed, irritable, anxious, or isolated without addressing these emotions in a healthy way.
- Romanticizing past substance use – Looking back on drinking or using as something fun or rewarding, without remembering the negative consequences.
- Skipping meetings or support systems – Avoiding therapy, 12-step meetings, or sober communities that have previously helped you stay accountable.
- Justifying “small” slips – Thinking that “just one” drink or use won’t hurt, or believing you can control it this time.
- Changes in routine – Dropping healthy habits like exercise, journaling, or meditation in favor of risky behaviors or social situations that could lead to relapse.
Recognizing these warning signs is the first step in preventing a return to substance use. Once identified, it’s crucial to implement a plan that keeps you on track.
Here are some ways to maintain sobriety when you know temptation may cloud your judgement:
- Plan Alternative Activities – Instead of putting yourself in a triggering environment, look for sober-friendly events. Many recovery communities offer substance-free celebrations, game nights, or group outings that allow you to participate without compromising your sobriety.
- Bring a Sober Friend – If you do attend an event where alcohol is present, make sure you have a supportive friend who understands your commitment to staying sober. Having an ally can help keep you accountable and provide an easy exit plan if needed.
- Practice Saying No – Prepare responses in advance if someone offers you a drink. Simple replies like “I’m good with water, thanks” or “I don’t drink, but I’m here for the fun” can shut down peer pressure without further discussion.
- Stay Connected – Whether it’s checking in with a sponsor, attending a recovery meeting beforehand, or texting a supportive friend throughout the night, staying in touch with your network can reinforce your resolve.
- Prioritize Self-Care – Holidays can be stressful, and stress can be a major trigger. Make time for activities that relax and ground you, like meditation, exercise, or spending time in nature.
One of the biggest keys to long-term sobriety is replacing old habits with healthier alternatives. If you’re feeling triggered or tempted, try engaging in one of these coping strategies instead:
- Physical Activity – Exercise releases endorphins, which naturally boost mood and reduce stress. Whether it’s yoga, running, or a simple walk, movement can help curb cravings.
- Creative Outlets – Art, music, or journaling can provide a productive way to express emotions and release tension.
- Mindfulness Practices – Techniques like deep breathing, guided meditation, or grounding exercises can help manage anxiety and keep you present in the moment.
- Social Engagement – Surrounding yourself with sober friends, family, or support groups can reinforce your commitment and remind you why sobriety is worth it.
- Service to Others – Volunteering or helping someone in need shifts focus away from personal struggles and fosters a sense of purpose.
Sobriety isn’t about avoiding fun – it’s about redefining what fun looks like. While Saint Patrick’s Day may have traditionally revolved around drinking for you, it doesn’t have to anymore. By planning ahead, leaning on your support system, and embracing alternative ways to celebrate, you can enjoy the holiday without jeopardizing your recovery.
If you ever feel like you’re struggling, don’t hesitate to reach out for support. Relapse is not a failure, but an opportunity to learn and grow stronger in your journey. Stay focused, take care of yourself, and remember that a fulfilling, sober life is always worth it.
If you are someone you care about is struggling with substance use or on the verge of a relapse, please call us at 800-604-2117. Our team is available 24 hours a day, 7 days a week, and eager to help you on your way to a better tomorrow.
