Why Recovery Isn’t Linear—and How to Stay on Track

Linear means a straight line moving forward, right?

Nonlinear means well, the opposite: the line is winding, tangling, bending, curving, and spiralling.

I’m sure most of us like to think that recovery should be a clear step-by-step process toward a place called “healed.” Sure, it’s a nice picture, but it’s just not reality.

What recovery actually is? It’s a winding path, sometimes full of switchbacks, sometimes uphill with rocks that trip you. At times, it feels like you’re walking in circles.

And yet, that’s all normal. Healing is not a perfect line, and expecting it to be can set you up for disappointment. The truth is, recovery is messy and layered, but it’s also possible, sustainable, and full of moments that remind you why you started in the first place.

That’s the real work of recovery: learning how to find your footing and keep moving, no matter what happens.

The myth of the straight line

When someone first enters treatment or stops using substances, the early days often bring a surprising surge of hope. There’s momentum, structure, and a clear plan. But as weeks turn into months, life happens. Old triggers resurface. Stress creeps back in.

That’s when the myth of the straight line gets exposed. Instead of constant progress, most people experience periods of strength followed by setbacks, insights followed by confusion, and confidence followed by self-doubt.

This is how recovery actually works. In fact, studies on relapse show that setbacks are part of the recovery process for many people. Some research suggests that 40–60% of people in recovery will experience relapse at some point (NIDA, 2020). That number can feel discouraging, until you realise relapse doesn’t erase the progress you’ve made. It simply means the path has curved, and there’s something new to learn.

It may help to remember that NIDA also points out relapse rates for addiction are similar to other chronic illnesses like diabetes or hypertension. No one would say a diabetic has “failed” because their blood sugar spiked; they simply adjust treatment. Recovery deserves the same compassion.

What “nonlinear” really means

Nonlinear recovery happens in layers. You may feel like you’re facing the same challenges multiple times, but each time you do, you bring new insight and strength.

Think of it like seasons. Winter may feel cold and endless, but spring always comes. And if you’ve been through winter before, you know how to prepare. Recovery has seasons, too, and each season matters.

Nonlinear recovery also means that healing is not just about stopping a behaviour. It’s about addressing the deeper patterns underneath. That kind of work takes time. You may quit drinking, for example, but later find yourself wrestling with codependency or unresolved trauma. The path expands as you walk it.

Substance Abuse and Mental Health Services Administration describes recovery as “a process of change through which individuals improve their health and wellness, live a self-directed life, and strive to reach their full potential” (SAMHSA, 2012). They also note that recovery is “non-linear” and may involve setbacks. In other words, detours are built into the process.

Why setbacks don’t erase progress

One of the most painful myths in recovery is the idea that if you stumble, you’re “back at zero.” That’s not true. Every day of effort counts, even if it didn’t end the way you hoped. The brain, the body, and the spirit all carry forward the healing you’ve already done.

Think of it like training for a marathon. If you miss a week of running, you don’t lose all your fitness. You may feel rusty, but your body remembers. Recovery is the same way. Even after a relapse or a misstep, you don’t return to who you were on day one. You return to recovery with more information, more awareness, and, if you choose, more determination.

Take someone who relapses after six months. At first, shame hits hard. But instead of disappearing back into the same cycle, they reach out to a sponsor, return to therapy, and this time dig deeper into unresolved grief. That relapse wasn’t the end; it became the turning point that helped them uncover what was really driving their use.

How to stay on track 

If recovery isn’t linear, how do you keep moving forward? The answer is not perfection. In fact, perfection should never be in the same thought as recovery, because there’s no such thing. It is, however, all about persistence.

Here are some ways to think about it:

1. Redefine success

Instead of measuring success by days of unbroken sobriety alone, consider the broader picture. Have you rebuilt trust with someone you love? Learned to sit with uncomfortable emotions instead of running from them? Found joy in small, sober moments? These are victories, too.

2. Expect detours

Triggers will pop up at weddings, holidays, or random Tuesday afternoons. If you expect challenges, you won’t be blindsided by them. Preparation turns setbacks into opportunities for practice rather than proof of failure.

3. Use recovery tools daily

Recovery is a daily practice. Tools like mindfulness, support groups, journaling, or exercise may seem small, but over time, they build resilience. Think of them as daily maintenance rather than emergency fixes. Think of them also as your compass: when the path twists, they point you back in the right direction, keeping you from wandering completely off the map.

4. Choose real connection

Isolation fuels relapse. Connection fuels recovery. Surround yourself with people who support your sobriety—not just in words, but in how they live and interact with you. Honesty is key: when you can tell someone you’re struggling before you pick up a drink or fall back into old patterns, you give yourself a chance to turn the wheel in time.

5. Forgive yourself quickly

Self-criticism is one of the fastest ways to spiral out of control. If you slip, learn from it, forgive yourself, and move forward. Shame can keep you stuck, but compassion helps you get back on your feet.

Where does the role of professional support come in?

It’s worth saying clearly: you don’t have to walk this road alone. Treatment centres, therapists, recovery coaches, and support groups provide structure that helps when your own energy dips. Professional support can teach coping strategies, address underlying trauma, and offer accountability when motivation runs low.

Here at Centres for Health and Healing, we understand that healing doesn’t look the same for everyone. Some clients need intensive, trauma-informed therapy. Others benefit from outpatient programmes that allow them to practise recovery skills in daily life. Many people combine professional help with family counselling or peer support. What matters is tailoring support to where you are in your journey, not where you think you “should” be.

Recovery is holistic and person-driven, meaning your plan should reflect not only your substance use history, but also your mental health, family life, physical wellbeing, and spiritual needs. Professional guidance can help bring all these pieces together in a way that feels sustainable.

What the bends can teach you

Sometimes the hardest part of nonlinear recovery is accepting that it’s not supposed to feel perfect. But here’s the hidden gift: the bends in the road build strength you wouldn’t develop on a straight path.

When you fall and get up again, you learn resilience.
When you face a trigger and choose differently, you learn freedom.
When you walk through a hard season and make it out sober, you learn courage.

These lessons stick with you in ways that smooth sailing never could.

When it feels the hardest

If you’re in the middle of a setback right now, hear this: you are not failing. You are not “back at zero.” You are still on your path.

The road may be messy, but every step forward matters. Even the ones that don’t look like progress at first.

Why the goal is never perfection

Recovery isn’t linear because life isn’t linear. None of us grow in a perfect arc. We stumble, we learn, we begin again. What keeps you on track is not never falling; it’s choosing to get back up, again and again.

At Centres for Health and Healing, we’ve walked alongside people through every stage of this winding road. We know it’s not about finding the straightest line. It’s about finding your way home to yourself, through curves, setbacks, and breakthroughs alike.

If you or someone you love is ready to take the next step, we’re here to walk with you. Because no matter how many times the path bends, recovery is still possible. There is no such thing as “too far gone.”

References:

• National Institute on Drug Abuse. (2020). Drugs, brains, and behavior: The science of addiction (NIH Publication No. 20-DA-5605). U.S. Department of Health and Human Services. https://nida.nih.gov/publications/drugs-brains-behavior-science-addiction
• Substance Abuse and Mental Health Services Administration. (2012). SAMHSA’s working definition of recovery: 10 guiding principles of recovery. U.S. Department of Health and Human Services. https://library.samhsa.gov/sites/default/files/pep12-recdef.pdf