Relapsed? Here’s How to Recover and Get Back on Track Fast

How to Cope with Relapse: Ways to Regain Your Path

Relapse is one of the common and frequently misconstrued phenomena in the treatment of addiction. Whether it is alcohol, drugs, gambling, or any other type of addictive behavior, the occurrence of relapse can be disheartening. Many ask what to do after relapsing as if they have failed. However, relapse is not failure-it is a setback, not a sentence.

Lapse vs. Full Relapse

Moving forward, knowing the difference between a lapse and a full relapse is important. A lapse is a one-time slip where someone briefly engages in their old habits but quickly reaffirms their commitment to sobriety. A full relapse, on the other hand, involves a return to substance use and a potential downward spiral. Regardless of the severity, taking the right steps after a relapse ensures you get back on track.

At Sobriety Sisterhood, I’m Ellen, an expert online sober coach who provides guidance, helping individuals regain confidence and structure after a setback. If you’re wondering "what to do after a relapse", the key is to approach it without shame and focus on your recovery plan.

1. Understanding Relapse: The Science & Psychology

A. The Three Stages of Relapse

Relapse is not a single event but a process that unfolds in three stages:

Emotional Relapse

• You feel stressed, anxious, lonely, or neglect self-care.

• You begin to avoid support groups, meetings, or accountability partners.

•You begin to ignore emotional distress, which increases your vulnerability to relapse.

Mental Relapse

• You feel an intense craving and begin to romanticize past substance use.

• You experience internal conflict between wanting to stay sober and giving in.

• You find yourself rationalizing the idea of "just one drink".

Physical Relapse

• You act on cravings and return to substance use.

• Your brain activates old neural pathways, which makes it more difficult to stop.

• You are at risk of getting into a cycle of guilt, shame, and continued use.

If you have relapsed, identifying where you are in this process is important. An online sober coach can help break this cycle and provide the accountability needed to regain control.

B. The Brain and Addiction

Relapse is not a question of willpower but has roots in brain chemistry. The reward system for dopamine reinforces habits and emotional triggers and increases the potential for relapse.

• Triggers: familiar people, places, and stressors reignite cravings.

• Neural Pathways: addiction re-wires the brain to conditioned responses.

• Stress & Trauma: most use alcohol as a means of dampening inhibition, leading to relapse.

Many people find themselves asking "Why can't I sleep without alcohol" or "How do I dampen inhibition without alcohol?" This is because alcohol affects the central nervous system in a way that makes it harder to relax naturally. But here's the good news: there are effective alternatives, starting with working with a sober living coach to develop much healthier coping strategies.

C. Common Triggers to Relapse

Recognizing triggers helps you avoid future relapses. Some common triggers include:

High-Risk Situations

• Parties, social gatherings, festivals, or holiday events.

• Spend time with old drinking buddies or go to bars/clubs.

Emotional Triggers

• Stress, anxiety, loneliness, or depression.

• Poor self-care or unpracticed emotional regulation strategies.

Environmental Triggers

• Relapse to previous places of association with drinking.

• Specific smells, songs, routines, etc.

Cognitive Traps

• Complacency or overconfidence (I can do just one)

• Rationalizing substance use: "I need a break"

Working with an "online sober coach" will help you create strategies for dealing with triggers to prevent future relapse.

3. What to Do Right Away After Relapse

A. Admit It Without Shame

Many are paralyzed by guilt, but relapse is part of the recovery process. Don't blame yourself. Practice self-compassion. Remember:

• Relapse does not undo previous gains.

• Recovery is a lifetime process with good days and bad.

• Learn from it by asking "What happens when you relapse?"

Tip: A "recovery life coach" helps shift negative thought patterns and rebuild confidence.

B. Identify the Cause

Journaling is a powerful reflection tool. Ask yourself:

• What was I feeling emotionally before I relapsed?

• Was I in a high-risk situation or ignoring self-care?

• Did I have an exit plan for handling cravings?

This exercise helps uncover patterns and adjust strategies moving forward.

Slipping into binge drinking is common if a relapse isn't addressed. Prevent further backslides by doing these:

• Take alcohol out of your house.

• Steer clear of tempting situations and set good boundaries.

• Use a "sobriety coach" to plan an emergency relapse plan.

C. Immerse Yourself in Immediate Self-Care

To stabilize body and mind:

• Hydrate and nourish your body with healthy foods.

• Try "alcohol-free relaxation drinks" such as chamomile tea or magnesium-rich smoothies.

• Perform light movement activities like walking, and yoga to restart the nervous system.

• Practice breathwork to unwind without alcohol.

If you can't sleep without alcohol, think about:

• Taking melatonin or natural teas.

• Weighted blankets for comfort.

• Breathwork & meditation.

For individualized support, you can even hire a "stop drinking coach" from Sobriety Sisterhood.

Conclusion: Act Now

If you have relapsed, do not panic. The best step is to recommit to your recovery plan and seek professional support.

At Sobriety Sisterhood, you have an expert sober coach available to do online sober coaching based on your needs. Whether you need an online sober coach, a recovery coach for moms, or a recovery life coach, there is help for you.

Remember: Relapse is not the end—it's just a lesson on the road to sobriety. Take a deep breath, reach out for help, and keep moving forward.

For those requiring structured guidance, professional help is accessible with Sobriety Sisterhood. Whether you require an "online sober coach", a "stop drinking coach", or a "sober life coach", recovery is always accessible.

Take one day at a time, take one step at a time.