Did you start drinking again after rehab? Do not beat yourself up because returning to your old habits is sometimes a part of the recovery process. Many people in recovery have experienced the same – it is called relapsing, and lots of them managed to get back on track. You can, too.
What Is Relapse and Why Does It Happen?
Before discussing how to stop drinking after rehab, let’s understand what relapse is and why it happens.
Alcohol addiction relapse is when you return to drinking after having stopped for a certain period, and it is more common than you think. Around 40 to 60% of people recovering from substance abuse have relapsed.
Many things can trigger a relapse, and what it is will depend on your experiences. It can be stressful times or exposure to people, places, and things that are associated with past drinking. Relapse may also happen when you are emotionally disturbed.
When you relapse, you might feel like you failed and let your loved ones down. It might also feel like recovery and sobriety is not for you. These feelings are normal, but they can make it challenging to get back on track. Try your best not to wallow in them.
You have to go easy on yourself and stay positive. Understand that relapse does not signify the failure of recovery. It is a common setback in your recovery process and an opportunity to recalibrate your treatment strategies. Practice self-compassion, and get back on track. Seek professional help, if needed, and you’ll be able to eventually quit.
How to Stop Drinking After Rehab
No relapse is too big to recover from, but it would be best to take action immediately after your first few drinks following a period of sobriety so it does not return to active addiction. Here are three steps you can take to stop drinking after rehab and get back on track:
Determine What Triggered the Relapse
If you want to know how to stop drinking, you should learn what caused you to grab a drink in the first place. Take an honest account of what occurred prior to and during your relapse.
Recovering alcoholics typically have a relapse prevention plan after leaving the rehab. Did you stick to your plan, or did you cut back on relapse prevention techniques because you got comfortable and let your ego convince you that your addiction is over? Recovery techniques and routines are designed to help recovering alcoholics feel comfortable in their sobriety. However, some cut back on their practices because of either complacency or ego. When boredom, anxiety, and other negative feelings set in soon after, they become at risk of relapse.
Perhaps you have been exposed to people, places, or things associated with your past drinking. Did you go meet up with drinking buddies or go on a vacation? Did you go to an event with alcohol? Trace your steps, determine what you could have done differently, and use that knowledge next time you’re in the same scenario. For example, if you need to attend an event with alcohol, you can choose not to attend, reach out for support before going to the place, or bring a sober friend along. Remember that how you respond to scenarios is what matters.
Recognize Your Progress and Be Patient
A relapse doesn’t delete your progress. You haven’t forgotten the knowledge and tools that helped you deal with cravings, triggers, and risky situations. Chances are, you still understand the nature of addiction, know the steps needed for sustaining recovery, and have the resources for recovery. So do not beat yourself up and treat your relapse as a reset of your long-term recovery journey.
Do not focus on the relapse episode in isolation; rather, look at your progress over time. You’ll see how far you have come. Remember your progress, and let go of all negative feelings, such as shame, guilt, and hopelessness.
Reach Out for Help
One of the best ways to deal with a relapse is to ask friends, family, and other sober individuals for support. Being surrounded by supportive people can remind you that you are not alone, and sober friends can offer counsel and direction on overcoming a relapse.
Don’t hide your relapse or your cravings because not only are you denying yourself the help that you deserve, but the secret can make you feel guilty and ashamed. If you are receiving aftercare support from a treatment facility, report your cravings or relapse to your counsellor or therapist. Support groups like Alcoholics Anonymous and SMART Recovery also offer safe spaces to discuss your experience.
You should also consult your primary healthcare provider, especially if you have an alcohol-induced health condition. You will also need their assistance when detoxifying after a relapse because your withdrawal symptoms may worsen. The withdrawal process is generally unpleasant, and you may have bad memories of it. It may lead you to just continue drinking. But remember that you have been through it before and can get through it once again. If you have gone to an addiction treatment provider, you may have to get an inpatient treatment.
Don’t be afraid to go back to treatment. You can return to a treatment facility for additional therapies, medications, instruction, and general maintenance. This can help you identify the stages of relapse, create a plan for the future, and regain your footing.
Discover HARP Aftercare Programs
While relapse is normal, it’s never easy to handle. So, like everything else, prevention is better than cure. When you choose HARP to assist you in your alcohol addiction recovery, you’ll receive ongoing, daily support for life once you transition home after rehab. You’ll get access to different types of support and resources on how to stop drinking. The facility aims to give each client the opportunity to do rehab only once.
Download HARP’s resources, such as journals, drinking tracker cards, a crisis plan, and a mobile application. With the HARP app, clients can check in daily with their counsellors, access powerful resources, connect with group therapy sessions, and more.
