How to manage triggers and prevent relapse

May 2, 2025

12:10 pm

What is a relapse?  

While the term is often used, it can mean different things to different people. Some within the field will use the term lapse for a brief relapse while all will recognise a full relapse when someone falls back into dependency. There is also the phenomenon of “freelapse” where someone, inadvertently, uses. For example, someone prepares them a drink with alcohol when asked not to or they were unaware the person was in recovery.  

If you, a loved one, friend, relative, employee need free 24-hour addiction advice, call and speak to one of our clinicians. We provide alcohol and drug treatment as well as free rehab advice online.  

What is the timeline for a relapse?  

A common theme in those who have relapsed is that they describe three distinct elements:  

Emotional.  This occurs way before the person pours a drink or scores a fix. Emotional responses become unhealthy, and self-care is neglected. While the person in recovery may not be consciously aware, the groundwork for a relapse is being laid.  

Psychological: You become aware that you’re feeling about being sober/abstinent are not what they were. You want to be abstinent but cravings taking over, and you may be planning to score drugs or go to the off-licence. It is common for people in this position to negate the impact this would have and see previous use as not being problematic.  

Physical:  At this point the person has opened the bottle/phoned their dealer and a return to dependency soon follows.  

What are the tools necessary to prevent a relapse?  

To enjoy a positive, productive and joyous life after rehab, having the knowledge on how to prevent a relapse is imperative. These skills take time to develop but used correctly, can catapult someone into a life they did not think possible: Recovery is not only possible, but is a powerbase to launch someone towards a better existence.  

As with anything in life, growth and development takes time. Recovery is a trajectory with gradients along the way and, with anything in life, there can be bumps in the road. Having the skills to navigate these bumps is essential.  

Those in recovery, while all have had different experiences, have common issues and, from our experience, what can lead to a relapse can include:  

  • Anger  
  • Financial issues 
  • Unemployment 
  • Heightened stressful situations 
  • Marriage/relationship breakdowns 
  • Traumatic incidents 
  • Being around those in active addiction 

A central theme of all rehab centre treatment plans is education on how to prevent relapse. Clients are taught techniques that they can use to enhance and maintain their recovery as well as their life goals.  

If you, a loved one, friend, relative, employee need free 24-hour addiction advice, call and speak to one of our clinicians. We provide alcohol and drug treatment as well as free rehab advice online. 

We provide 24-hour addiction advice as well as free rehab advice online. Our clinicians can arrange alcohol and drug treatment. 

Are these techniques used when someone is thinking about using?  

No! It is a widely held believe that these skills should only be used when someone is at risk of relapsing. These skills need to be enshrined into each recovering addicts’ daily activities.  

There are many, many different relapse prevention skills so we have narrowed down ten of the commonly taught ones below:  

1.Looking after yourself 

It is very common (and scientifically expectant) that those recovering from addiction will encounter difficulties sleeping and feel constantly tired. These distressing symptoms are known to be a common cause of relapse. That is why looking after yourself is essential: A good diet, relaxation, exercise can really help to reduce these symptoms and thus reduce the possibility of a relapse.  

2. HALT 

This stands for being Hungry, Angry, Lonely and Tired. Research has shown that anyone of these feelings can be very strong precursors to relapse. For someone in recovery, being able to recognise how being in one of these states can invite a relapse and learning how to work through these states can be incredibly powerful.  

3. Mindfulness Meditation 

There has been a resurgence in a mindfulness approach and much research is being done. The core concept is that, by using this technique, the person in recovery becomes more self-aware which leads to stronger coping mechanisms when flashpoints occur that could lead to using.  

The technique revolves around learning how to accept cravings, rather than see them as something to fear. It is about the realisation that they will occur and that, by using relapse prevention skills, they can be overcome. At its core, it is about being focused on the here and now but without judging yourself.  

4. Identifying triggers 

Therapists often divide triggers into two distinct groups: Those which are internal to the person in recovery (low self-esteem, anger, stress, anxiety) and those that are societal/environmental: Being around people in active addiction, going to places where the person used to use. Documenting these can be a powerful tool to gain an awareness and how to negotiate them.  

5. On going support groups 

12-step, Smart, eclectic: It matters not. Having the support of peers can be the difference between continued abstinence or relapse. All the rehab centres offer a minimum of a year’s post treatment support group: Either in person or remotely.  

6. Learning to be grounded  

As mentioned above, when someone is in recovery and they encounter a stressful situation or become very anxious: relapse is highly likely. A self-help technique which can be used anywhere, is known as the 5 to 1 tool. This approach asks the person to engage the five systemic functions that most people have: Touch,smell,hearing, taste and sight. The formula is:  

Acknowledge five things you can see around you, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. When engaged with some long deep breaths at the end this can assist in being able to focus on the here and now, being able to complete daily routines and feeling grounded. This is a great way of preventing relapse.  

7.Concentrate on breathing 

Without breathing: there is no life. When we are busy it is automatic but in times of stress, we become aware of it, and it can become problematic. It can affect emotional responses and can significantly impact on the functions of the brain. As such, by concentrating on breathing, mental wellbeing can be enhanced.  

Slow, deep breathing releases chemicals in the brain (neurotransmitters) which can make you feel good, help you to relax and can also reduce pain. Rehab centres, overall, promote a 4 breath, 4 second approach: Take in a deep breath and hold it for 4 seconds before releasing it. No one need know what you are doing and can be done anywhere: on a plane, in a taxi, in a supermarket queue. It matters not.  

8. Speed dial support  

Sometimes it can be incredibly difficult to shift a trigger and relapse can appear inevitable. Having a group of people who will support in a positive and appropriate way can be very useful. People in recovery will often say that just having the list written down and putting in your bag when you go out can provide a great reassurance. As Tesco’s would say: Every little helps. 

9.Read until the end of the chapter 

This technique is about visualising, in your mind, what would happen if you did relapse, what the short (and long term) consequences would be.  

10. Accessing help 

Sometimes the biggest problem faced by someone in recovery is not relapse, but the fear of it. The fear of relapse itself can be incredibly debilitating. All centres provide a minimum of a year’s post treatment support: Pick up the phone!  

I have relapsed: What can I do?  

There are several different things that someone can do if they relapse. For example, if they are in therapy, the frequency could be re-visited. Family and supporters can attend open groups and support groups aimed at supporters. This enables them to provide appropriate support. Increasing attendance at 12 step/SMART groups can be a lifesaver.  

Revisiting self-care and enhancing its principals can be a powerful tool in the relapse prevention toolkit.  

If you, a loved one, friend, relative, employee need free 24-hour addiction advice, call and speak to one of our clinicians. We provide alcohol and drug treatment as well as free rehab advice online.