Relapse Prevention: 7 Strategies That Actually Work

If you’ve recently completed addiction treatment at an inpatient facility or even outpatient support, your courage, patience, and determination deserve to be acknowledged and respected.

This is a monumental achievement, and you should be celebrated for it.

However, as you may know, recovery is an ongoing process, one that doesn’t end simply because treatment does.

Completing addiction treatment is a significant milestone in your recovery journey, but it’s only half the challenge.

The other half is to stay sober and clean, which, as we know, can often be the most challenging aspect of recovery for many – note we said ‘challenging’, not impossible. 

With the proper aftercare and support, most people go on to lead healthy, substance-free lives after inpatient addiction rehab.

Among other things, recovery usually begins with a set of robust relapse prevention strategies to help individuals remain abstinent and manage any triggers or cravings along the way.

Here, we will explore seven practical relapse prevention strategies that actually work and can help you effectively manage life after inpatient addiction treatment.

Substance abuse treatment in Canada: Let us guide you

If you would like further information or support about our addiction treatment programs in Canada, or if you are concerned about your (or a loved one’s) substance use, speak to our experienced team today, who will happily assist.

Remember, you are not alone. Help and resources are available, and you don’t have to face these struggles by yourself.

Reach out to the Centres for Health and Healing team today.

Relapse prevention: 7 strategies that actually work

Relapse, which describes a situation where an individual returns to substance use after a period of abstinence, is a common challenge in addiction recovery.

It’s essential to remember that relapse is not a sign of failure or weakness, but rather a natural part of the recovery process that many others have experienced.

This approach can help normalize relapse occurrences, helping to reduce any shame or stigma individuals may experience when they find themselves returning to substance use.

However, as common as relapse is, there are some preventable strategies that actually work and can help you stay sober once you return to everyday life after inpatient addiction treatment.

These strategies include:

1. Identifying your personal triggers

Each individual’s recovery journey is as unique as they are—and with that, each person’s triggers will be markedly different too.

Triggers can include anything from people, places, objects, sounds, and smells, as well as specific situations or emotions that can induce cravings. 

Therefore, one of the first steps in prevention is knowing what they are and how they may manifest for you.

So, how can you learn to identify your triggers?

There are several helpful ways to identify your individual triggers. Some effective strategies that have helped others in recovery include:

• Keeping a diary or journal and logging any moments you felt particularly vulnerable or triggered. Notice the time of day, places, or people with whom you experienced cravings, as this can be vital information about what or who actually triggers your desire to use.
• Being honest with yourself about what comes up during these moments. We understand that this can be a challenging concept for some, but being honest with yourself about people or environments that may put you at risk is crucial and may help you avoid relapse in the future.

The bottom line is that when you learn to recognize your triggers, you can create a plan to either avoid or manage them safely and effectively.

2. Building a strong support network

Having a solid support network is one of the most understated yet crucial aspects of recovery.

At our rehab centre in Canada, we believe that if addiction starts in isolation, then recovery begins in connection. 

Encouraging clients to cultivate a healthy support network is an integral part of our recovery programs here in Ontario, Canada. 

Why?

Because recovery is that much easier when you surround yourself with people who respect, encourage and understand your decision not to drink or use drugs.

A strong support network can provide emotional support, accountability, and practical help in managing triggers and cravings, making it a crucial part of your relapse prevention strategy.

It can also help you:

• Stay connected to friends, family and community.
• Join supportive peer programs or recovery groups like AA, NA, or SMART Recovery, which provide tools and support to help you stay sober and accountable.
• Engage in aftercare programs to help you stay on track with your long-term recovery goals.  

3. Continuing therapy and aftercare

At Centres for Health and Healing, we recognize that a comprehensive aftercare program is one of the strongest predictors of long-term recovery and successful treatment outcomes.

Depending on where you choose to go for treatment, aftercare programs can vary in their approach for each individual, but are typically tailored to the person’s specific needs and preferences.

For instance, in most rehab centres in Canada (ours included), you can expect the following as part of your aftercare program once you complete treatment:

• The option to attend regular therapy or counselling sessions.
• The choice to join online recovery meetings (if in-person sessions are not possible).
• You can also continue exploring relapse prevention techniques through therapeutic approaches such as CBT or other therapies set out in your treatment plan.
• Group therapy or family involvement.
• Ongoing assessments or regular check-ins to track your progress and adjust your treatment plan based on your evolving needs and goals.

4. Fostering healthy coping skills

For those who have been in recovery for a while, you may be familiar with some of the common triggers associated with relapse, such as stress and exposure to harmful situations, people or emotions.

As unpleasant as they might be, unforeseen events like traffic jams, financial difficulties, and even job loss occur all the time – they are part and parcel of everyday life, so it’s essential for your well-being that you work on accepting this reality.

However, as unavoidable as these situations can be, there are some healthy ways you can learn to manage them without becoming triggered or turning to unhealthy behaviours to cope, such as:

• Regular meditation or mindfulness.
• Engaging in daily exercise, preferably one that you enjoy, so you are more likely to stick with it.
• Participating in creative hobbies like drawing, dancing, being outside in nature or other creative expressions that inspire or motivate you. 

The key here is to replace old habits or patterns with healthier alternatives that help strengthen your emotional resilience, particularly during times of stress.

5. Creating a structured daily routine

One of the first things to fly out the window when a person is deep in addiction is often a structured routine.

Addiction and routine are not usually synonymous with each other. In fact, most people with a substance use disorder often live in chaos without any structure or balance in their everyday lives.

Cultivating a predictable schedule helps create structure and balance in your day-to-day life, fostering calm over chaos and reducing any downtime that can lead to cravings.

Some practical ways you can begin to create a structured routine in your week include:

• Planning each day with activities you enjoy, nutritious meals, and rest times.
• Self-care and reflection – this may look different for everyone, but incorporating these elements into your day or week in a way that resonates with you can help create the structure you need to stay sober and well.
• Keeping your goals in plain sight through journaling or writing your thoughts down in a daily planner.

6. Avoiding high-risk situations

This point significantly ties in with knowing your individual triggers, but there are some slight nuances here as well.

Recovery often involves making difficult choices and setting clear boundaries. 

For instance, if you know that a particular person, place, or situation could lead to relapse, it’s perfectly okay for you to say no and avoid these situations entirely.

The last thing you want to do is expose yourself to anything or anyone that could result in you returning to unhealthy behaviours like substance use.

Avoiding these high-risk situations may look like:

• Politely declining events or invitations that could put you at risk.
• Leaning on your support network in moments when you feel vulnerable or need encouragement.
• Reminding yourself that your recovery comes first—and this is where setting healthy boundaries with others comes into play.

7. Having a relapse action plan in place 

Lastly, but certainly not least, is recognizing that even with the best of intentions, setbacks in recovery can and do occur.

However, having a relapse action plan in place can be an effective way of helping you manage your triggers or cravings, particularly when they feel intense or you are concerned you may start using again.

Here are some helpful things you can include in your relapse plan:

• Emergency contact numbers at the ready.
• Knowing which addiction recovery support services in Canada are immediately accessible and available.
• Not waiting for things to get worse- reach out to your treatment team or support network the second you feel you are close to using again.

Addiction treatment in Canada: How we can help

The most important thing for you to remember in all this is that you are not alone – despite what addiction may tell you.

Relapse prevention is a long-term process that can last a lifetime, but you don’t have to face it on your own.

At Centres for Health and Healing, we provide personalized, evidence-based treatment programs for a wide range of substance use disorders, including alcoholism and drug addiction.

Our experienced, compassionate team uses a whole person approach to recovery, considering all the various aspects that addiction often impacts, such as the mind, body, and spirit.

We take your recovery seriously and understand that each individual brings their own story and lived experience to our treatment centre in Canada. 

Our team warmly welcomes you as the unique and extraordinary individual you are. We trust that you, more than anyone, know your own unique capacity for healing and wellness. 

We are here to walk alongside you throughout this transformative process.

To learn more about our individualized treatment programs in Canada, please get in touch with our team today, who will be happy to assist you.

Remember, we are in this together.