The road to addiction recovery is one that never ends. Addiction isn’t something you can be cured of, but rather sobriety is a pathway you simply do your best to stay on.

Through alcohol or drug rehab you can make that possible too, with the help of therapists and counsellors helping you find the tools to cope and tackle the likes of triggers and stress effectively.

However, challenges do crop up and relapse can occur. In fact, The Guardian reports between 40 and 60 percent of people will suffer a relapse. That doesn’t mean you’re a failure. It doesn’t define you. And you should only treat it as a way to learn and an opportunity to get back on track.

So, if you’ve suffered a relapse. Don’t panic. Here are the next steps…

What Happens Emotionally and Physically After Relapse?

When you relapse, you’ll be overwhelmed with a whole heap of emotions. You’ll likely be frustrated or angry at yourself, you might feel shame or guilt and it can bring a real sense of hopelessness.

You’ll likely feel like you’ve let yourself and others down. And while all those feelings are entirely valid, you don’t want them to lead into a downward spiral where relapse becomes fully falling off the wagon.

It’s important to note as well that physically, the impact of relapse can be significant as your body is no longer accustomed to the substance. In which case, overdose can also become a significant risk and it’s why you see in the news so many celebrities dying of an overdose, despite them having sought help. Think Amy Winehouse. It’s why immediate support is needed post-relapse.

Step 1: Acknowledge Without Judgement

To get the help you need, you firstly need to acknowledge that it has happened. Don’t judge, don’t be harsh on yourself and it is certainly not a sign of weakness. Recovery is a process and it carries its ups and downs.

By being honest with yourself, you can be more open in speaking out, whether that be to a friend, family member, sponsor or therapist and get the help you need to get back on track.

Step 2: Reflect on the Why

What is important is to understand why it has happened. Relapse won’t happen out of the blue. There will be something that’s triggered it. That could be a miriad of reasons, with some of the more common being:

• Were you feeling overwhelmed or isolated?

• Did you stop attending meetings or checking in with support systems?

• Were you triggered by a person, place, or event?

By understanding the why, you can pick out the holes in your recovery plan and build upon it to make it stronger.

Step 3: Reconnect with Your Recovery Plan

Which is what it’s all about. You want to build the strongest recovery plan and you can only do that by identifying its weaknesses. Sometimes that can come through lived experience. If you have relapsed, don’t wait around to act on it. The sooner you re-engage with your recovery tools or get help, the more likely you are to get back on track.

Consider doing the following:

• Revisit your recovery programme or plan. What worked for you before

• Attend a meeting or reach out to a counsellor.

• Re-establish healthy routines: sleep, nutrition, movement, mindfulness.

• If needed, consider adjusting your treatment plan.

That might mean more frequent therapy, group sessions, or even a return to rehab. This isn’t starting from scratch; you’re picking up where you left off, armed with more knowledge and insight.

Step 4: Practise Self-Compassion and Resilience

Finally, accept that relapse can play its part in your recovery journey. It doesn’t mean that recovery isn’t possible. In fact, many people who have long-term sobriety stories have experienced relapse along the way.

The big difference is they’ve responded to it in a manner that has helped them get back on track long term. Be kind to yourself. It happens, but what’s important is to find the strength to get back up and seek out the help and support you need. Do that, and it’s a mere blip that will only make you stronger.