When you’re managing alcohol use disorder (AUD) or substance use disorder (SUD), the risk of relapse can feel ever-present. However, it doesn’t have to be this way. There are proactive steps you can build into your daily recovery plan or as an ongoing effort to improve your resilience and maintain your commitment. Here are 10 relapse prevention techniques that help you stay focused, grounded, and healthy.
1. Develop a Routine
This provides structure and stability, reducing the chances of falling into old habits. A predictable schedule helps reduce the stress of uncertainty, which often triggers cravings or the desire to return to old behaviors. A healthy routine includes a balance of work, physical activity, self-care, and social time, ensuring that there’s always something positive to focus on. Northwestern Medicine offers some tips for establishing a better routine.
2. Attend Support Groups Regularly
Participating in support groups such as Alcoholics Anonymous, Narcotics Anonymous, or other recovery-focused meetings plays a crucial role in relapse prevention. Regular attendance helps you stay connected with a community that understands your challenges. Sharing experiences with others who are committed to sobriety reinforces your resolve, too.
3. Engage in Physical Activity
Exercise is one of the most powerful tools for mental and physical health in recovery. Physical activity helps reduce stress, improve mood, and release endorphins, which can naturally combat the negative feelings that might lead to relapse.
Whether it’s yoga, running, swimming, weightlifting, or other forms of movement, incorporating regular exercise into your routine helps improve your overall well-being, making it easier to manage cravings and stay focused on recovery goals.
4. Practice Mindfulness and Meditation
Mindfulness practices, such as meditation or deep-breathing exercises, help individuals in recovery stay present and grounded. Mindful.org indicates that by focusing on the present moment, mindfulness can reduce anxiety, stress, and overwhelming emotions. Certain types of meditation allow you to manage cravings more effectively, as they help develop emotional regulation skills. These practices can be done daily and are simple ways to create inner peace and stability.
5. Build a Strong Support System
Having a reliable network is essential for long-term recovery. Surround yourself with people who genuinely care about your well-being—friends, family, and recovery peers who encourage positive choices. Having a sponsor or mentor in a 12-Step program can provide guidance and accountability, too.
6. Set Healthy Boundaries
Additionally, it’s important to limit contact with individuals or environments that may tempt you or trigger negative behaviors. This may mean distancing yourself from old acquaintances and learning to say no to situations that could compromise your recovery intentions.
Setting boundaries might be challenging at first, but it’s a crucial step in maintaining control over your recovery process and ensuring you’re not putting yourself in situations that could lead to relapse. Positive Psychology provides guidance on how best to do this.
7. Focus on Healthy Nutrition
Eating a balanced, nutritious diet significantly impacts your physical and mental health. AUD and SUD often deplete essential nutrients, so rebuilding the body through healthy food choices makes recovery easier. A well-balanced, whole-foods diet:
- Boosts energy levels
- Stabilizes your moods
- Promotes better sleep
- Improves cognitive function
Prioritize whole foods like fruits, vegetables, lean proteins, and whole grains for sustained energy and mental clarity.
8. Journal and Reflect on Progress
Many people regularly journal to track their progress, identify triggers, and process emotions in a constructive way. By writing or drawing about challenges, triumphs, and setbacks, it’s easier to gain perspective on your recovery journey. Reflecting on progress also reinforces motivation and provides insight into areas where additional focus may be needed.
9. Avoid High-Risk Situations
It’s crucial to recognize what your triggers are—whether they’re certain environments, stressful situations, or specific relationships—and actively avoid them. If you know that a particular social setting or individual may tempt you to use, have a plan in place to politely excuse yourself or find safer alternatives.
10. Practice Self-Compassion and Patience
Recovery isn’t a linear process, and setbacks can happen. The National Institute on Drug Abuse indicates that similar to other chronic diseases such as asthma or diabetes, relapse rates for AUD or SUD are as high as 60%. Practicing self-compassion allows people in recovery to acknowledge that they’re doing their best without being overly critical of themselves.
Understand that mistakes or relapses can be part of the learning process, but they don’t define your journey. By being kind to yourself, you maintain the motivation to keep moving forward. Patience is key—recovery takes time, and each day is an opportunity to grow stronger.
How Sobriety Centers of New Hampshire Can Help
Our primary mission at Sobriety Centers of New Hampshire is to deliver high-quality, evidence-based treatment. We have three locations to serve you:
- The Antrim House in Antrim, a detoxification and residential treatment facility for men and women.
- Recovery Mountain in Tilton, a residence for Veterans and first responders as part of outpatient programming.
- The Lakes Addiction Treatment Center in Laconia, which offers inpatient, outpatient, partial hospitalization, and intensive outpatient rehabilitation programs for men and women.
The process of recovery is a long-term commitment to self-care, healing, and personal growth. Talk with a member of our admissions team today to learn more about our treatment approach and how we can provide you with the tools you need for lasting wellness.