Recovery from substance use disorder (SUD) or alcohol use disorder (AUD) is a courageous and ongoing journey. Although both conditions are treatable, they’re also considered chronic diseases that require dedicated care, just like asthma, diabetes, or heart disease. In the medical community, relapse is considered a common part of the recovery process, not a failure. Sometimes, the urge to return to old patterns is overwhelming, especially if you’re struggling with pain or facing new challenges in life.
However, there are practical steps you can take to reduce the risk and strengthen your commitment to a healthier, substance-free life. Here are 10 encouraging, realistic, and actionable tips to help you avoid relapse while honoring the progress you’ve made.
1. Have a Relapse Prevention Plan
If you feel yourself slipping, it’s important to act fast and be proactive before a full relapse occurs. At Ivory Plains, our addiction treatment specialists work with you to outline essential components in your continuum of care plan upon the end of treatment. Together, we help you identify what you’ll do, such as reaching out to your sponsor, going to a meeting, or temporarily increasing your support sessions.
Action Step: Review your overall plan, and use it to write down a three-step strategy you’ll follow if you feel threatened by relapse.
2. Know Your Triggers—And Plan for Them
These are people, places, emotions, or situations that increase cravings or make you vulnerable. Make a list of yours. Then, develop a plan for how you’ll handle them. That might mean avoiding certain social situations, learning how to urge surf, setting boundaries with certain people, or having a safe person to call when things get tough.
Action Step: Write out your top five triggers and a specific action you’ll take when each one arises. Post this reminder in different locations so it’s helpful wherever you are.
3. Build and Use Your Support Network
Recovery can feel isolating, but you don’t have to go it alone. Support systems are crucial. Whether it’s a 12-Step group, a recovery coach, sober friends, or a therapist, regularly connecting with others who understand what you’re going through helps keep you grounded.
Action Step: Schedule at least one recovery-related check-in—such as a meeting, call, or therapy session—each week.
4. Stick to a Daily Routine
Structure is one of the most powerful tools in SUD and AUD recovery. Your daily recovery practice helps reduce anxiety, minimize downtime, and provide a sense of purpose. It’s also harder to slip into old habits when your time is accounted for in healthy ways.
Action Step: Create a simple daily schedule with time blocked for meals, sleep, exercise, and important recovery activities.
5. Practice Honest Self-Talk
Relapse often starts in the mind before it turns into reality. That’s why it’s important to stay aware of your internal dialogue. Are you telling yourself, “Just one won’t hurt”? Are you minimizing the consequences of past use? Honesty is your best defense.
Action Step: When you catch yourself thinking about using, pause and journal what you’re feeling—and why.
6. Learn to Manage Stress Effectively
Stress is a major relapse trigger. Without healthy outlets, the desire to escape or numb emotions can grow. Consider stress-reducing techniques as a form of relapse prevention, such as mindfulness, exercise, deep breathing, creative hobbies, or talking things out with a trusted person.
Action Step: Identify three go-to coping methods you can use when you feel overwhelmed.
7. Celebrate Small Wins
Recovery is made up of a thousand small victories. Did you make it through a tough day without an urge to return to past behaviors? That’s worth acknowledging. Noticing and celebrating progress builds self-esteem and keeps motivation high.
Action Step: Keep a “recovery wins” journal where you write down one thing you did well each day.
8. Avoid Overconfidence
Feeling strong is a good thing, but overconfidence can lead to risky behavior—such as putting yourself into tempting situations or skipping support meetings. Stay humble, and remember that vigilance is part of the process.
Action Step: Regularly reflect on what’s helped you stay healthy and manage your AUD or SUD effectively, and recommit to those habits.
9. Take Care of Your Physical Health
Your body and mind are deeply connected. Poor sleep, a lack of quality nutrition, and little movement prompt more cravings. Prioritize rest, hydration, balanced meals, and physical activity—whatever form it takes.
Action Step: Set one simple physical health goal this week—drink more water, walk 20 minutes a day, and so on—and use habit-stacking techniques to encourage more success. You can expand upon this process in another month or so.
10. Be Compassionate With Yourself
Recovery isn’t linear. You’ll have tough days, emotional ups and downs, and moments of doubt. That’s normal. What matters most is how you respond. Self-compassion helps you learn and grow instead of spiraling into shame.
Action Step: When you make a mistake or have a hard day, speak to yourself like you would a friend. Use kind, encouraging language, and remind yourself that growth takes time.
Ivory Plains’ Whole-Person Care Approach
At our inclusive residential rehabilitation program in Adair, Iowa, our board-certified professionals help you define what matters most in your recovery and provide the right strategies so you can prevent relapse and have more control over your healthy lifestyle. Learn more about our whole-person treatment approach by talking with a member of our admissions team today.
