Many addiction experts like to say that recovery isn’t a final destination. Recovering from drug or alcohol addiction is a lifelong journey that may come with unexpected twists and turns. For many, detox and rehab are the first steps toward a healthier, more fulfilling future.

While getting sober and going through treatment are critical aspects of recovery, it’s also important to prepare for what comes next. Managing a substance use disorder (SUD) for life means taking steps to prevent relapse after rehab.

This article will provide ten practical tips you can use to avoid relapse after rehab.

If you or someone you love needs addiction treatment or support in recovery, reach out to The Best Treatment specialists. Contact us to learn about our programs, verify your insurance, or set up an appointment.

10 Tips to Prevent Relapse After Rehab

Relapse prevention strategies can help you prevent relapse after rehab. Here are ten tips that can help you develop healthy coping strategies to reduce your risk of relapse.

1. Know your triggers

A trigger is anything that may cause cravings or make a relapse more likely. Some potential triggers include:

• Uncomfortable emotions or negative feelings like anxiety, anger, boredom, or loneliness
• Low self-esteem
• Relationship issues
• Certain places, people, dates, or events
• Smells, sounds, and sights that remind you of drinking or using drugs

Identifying your relapse triggers can help you avoid or manage them more effectively.

2. Practice mindfulness

Many people in recovery struggle with worries about the future or regrets about the past. Practicing mindfulness can help you stay grounded in the present moment. Mastering mindfulness can help you stay in control of your thoughts and responses instead of having “knee-jerk” reactions or getting stuck in autopilot mode.

3. Surround yourself with a support system

Build up your support network. Surround yourself with people who support your sobriety. This could include family members, other members of Alcoholics Anonymous (AA) or support groups, sober friends, or others. Spending time with people who can provide nonjudgmental support can help you stay focused on recovery, even when it is challenging.

4. Practice self-care

Caring for your body and mind can help you feel your best throughout recovery. Meaningful self-care includes eating well, prioritizing sleep, staying socially active, and exercising. The better your body and mind function, the easier it may be to avoid a relapse.

5. Think about what will happen next

Cravings are likely to be a part of your long-term recovery journey. When a craving hits, focusing on what will happen next is important. Imagine two scenarios: one where you use drugs or drink again, and one where you do not. Think about the realistic consequences of both choices and remind yourself of the progress you’ve already made.

6. Reduce your stress

Stress is a significant relapse trigger for many people. Reducing your stress can help reduce the risk of a relapse. While stress is just a part of life, you can do things to limit the amount of mental and physical stress you experience, including:

• Exercising
• Eating regular, nutritious meals and snacks
• Doing yoga, breathwork, and other grounding practices to connect your body and mind
• Volunteering for organizations that are meaningful to you
• Spending time with supportive people
• Taking regular breaks and resting as needed
• Prioritizing sleep by going to bed and waking up at the same time each day

Learning to manage your stress can help you stay committed to your recovery and avoid relapse after rehab.

7. Have a plan

Don’t just hope to avoid a relapse–make a plan. Cravings can come when you least expect them, especially in the earliest days of your recovery journey. Make a plan to deal with them. Your plan might include:

• Who you can call when a craving strikes
• What you can do to distract yourself until the craving passes
• Reminders of why you are committing to recovery
• Emergency contacts of sober coaches, counselors, etc.

Write down your plan and keep it where you can access it at all times.

8. Stay curious

A craving can be discouraging. It can make people feel as though they’ll never be “finished” recovering. Cut through the noise of a craving and get curious instead. Ask yourself about the craving. What does it feel like in your body? What was happening before it started? What feelings have you been having lately? Questioning your cravings may help you feel more in control.

9. Know your “why”

Remind yourself frequently about why you are getting sober. Your “big why” could be becoming a better parent or partner, improving your health, working toward a personal goal, or something else. Remember this by putting reminders around your home and thinking about your “why” often.

10. Get more treatment

Cravings may sometimes be a sign that you need more treatment or support. Worrying about relapsing or regretting a relapse can derail your progress or feel frustrating. You may benefit from seeking more treatment or finding additional forms of support.

Find Treatment Now

If you or someone you love are in recovery or need treatment, contact The Best Treatment specialists now. Our intake team can help you find the support you need or help to schedule appointments. Reach out today for the help you need at any stage of your recovery journey.