How to Stop Relapsing: 5 Relapse Prevention Strategies that Work

Relapse is not an uncommon part of the recovery journey. But it doesn’t have to be an inevitability either. If you’re stuck in a cycle of relapse, know that you’re not defective. At Holland Pathways, we see relapse as part of the process for some but a requirement for all. The truth is, there are ways to protect yourself from relapse and build a meaningful, lasting recovery. If you’ve been in and out of rehab or struggled with maintaining sobriety, know that with the right tools and strategies, breaking the cycle is absolutely possible.

1. Identify Your Personal Triggers

First and foremost you’ve got to know what sets you off. It could be specific people, places, emotions, or events that stir up cravings or old thought patterns. When you’re aware of these triggers, you can proactively work to manage them or avoid them altogether.

We like to use CBT at Holland Pathways to help our clients identify the triggers unique to them and then work on responses that don’t involve getting high or drunk. Doing this allows you to break down negative thought patterns and substitute them with healthier responses. In my experience, the more self-aware you are, the more you can control your reaction to triggers.

Tip: Keep a trigger journal. Write down situations that prompt cravings and reflect on how you felt and reacted. Over time, this journal can reveal patterns and show you areas where extra support or strategy may be needed.

2. Build a Strong Support Network

Relapse is often a solo act, but recovery doesn’t have to be. Surrounding yourself with a network of people who support, understand, and respect your journey can be a game-changer. We focus on creating community through group therapy, family programs, and alumni support.

Connection gives you accountability, encouragement, and the understanding that you’re not alone. It’s incredibly valuable to have people around who “get it,” especially in moments when staying sober feels tough. Having a strong support network is about sharing your journey with people who can walk alongside you without judgment.

Tip: Schedule regular check-ins with trusted friends, family members, or support group contacts. A weekly coffee chat or phone call can make a difference in staying on track.

3. Develop a Daily Routine

Believe it or not but boredom and lack of structure are some of the top reasons people relapse. In treatment, structure provides a foundation of stability that makes new behaviors easier to maintain. Building a daily routine that you enjoy and that fills your day with purpose can keep you grounded.

We get a lot of feedback from people who complete treatment at Holland Pathways who say that their day-to-day routines are pivotal to maintaining sobriety. Creating a routine might include exercise, meditation, meal planning, or a morning reflection time. Having a clear daily plan helps reduce idle time that could lead to unhelpful thoughts or behaviors.

Tip: Try starting your day with a short list of goals or intentions. It could be as simple as making your bed, exercising, or reading for 10 minutes. Small steps lead to bigger changes.

4. Practice Mindfulness & Stress-Relief Techniques

The world is a stressful place and stress is a major trigger for most people. Without healthy coping mechanisms, it’s easy to fall back into old habits. Practicing mindfulness is about being fully present, which can help you observe cravings or uncomfortable feelings without reacting to them. As part of our addiction treatment program, we emphasize tools like mindfulness, meditation, and even yoga as ways to release stress in a healthy way. 

I like to take a few minutes each day to center myself and check in with my body and emotions. It’s made a significant difference in my overall outlook. Mindfulness also helps with emotional regulation, which is key when life throws you a curveball.

Tip: Start with a simple 5-minute breathing exercise each morning or whenever you feel tense. Close your eyes, breathe deeply, and focus solely on your breath. 

5. Stay Committed to Aftercare

Treatment is just the beginning of recovery. Aftercare is where the rubber meets the road and at Holland Pathways, we offer a range of aftercare services, including ongoing therapy, support groups, and alumni programs to help you stay connected and accountable. Aftercare is about continuing to build on the foundation you started in treatment.

Studies show that individuals who remain involved in aftercare are significantly less likely to relapse than those who do not. Aftercare keeps you grounded, provides continued support, and helps you stay motivated during challenging times. Don’t underestimate the power of consistency and accountability in maintaining your recovery.  

Tip: Schedule aftercare appointments in advance and treat them like a priority. Whether it’s weekly therapy or monthly alumni meetings, showing up for yourself is a commitment worth keeping.

Relapse Isn’t Failure - It’s a Learning Experience

Relapse, while challenging, is also a learning experience that can teach you a lot about your strengths and vulnerabilities. If you’ve experienced relapse before, it doesn’t mean you’re “failing” at recovery. 

If you or someone you love is struggling with relapse or needs a comprehensive approach to treatment, don’t hesitate to reach out to us. Recovery is possible, and with the right tools, support, and determination, you can build a life of lasting sobriety.