Relapse Occurs Long Before a Person Drinks of Uses
If you or your family member is currently sober, you might be wondering about how to stay sober and avoid a relapse. One important concept to remember is that relapse occurs long before a person picks up a drink or a drug. What this means is that subtle shifts occur in a person’s thinking and behavior long before they actually resume drinking or using which can set them on the path towards relapse. So, one of the most effective ways to avoid relapse is to notice these early warning signs and course correct long before you get close to actually using or drinking.
Early Relapse Warning Signs
Some early warning signs to be on the look for which can indicate a person is shifting into “relapse mode” including a change in mood such lower mood, mood swings, increased anxiety, increased emotional reactivity or increased anger. Sleep difficulty or change in appetite can also be relapse warning signs. Difficulties at work or in relationships are other signs. When a person stops showing up for therapy session, 12 step meetings, meetings with their sponsor and avoids their support system this can also indicate a person is at risk for relapse. Isolating, stopping fitness routines or other healthy activities and not engaging with a person’s usual hobbies area also possible indicators a person is off track in their sobriety.
Make a point of checking in with yourself a few times a day in early recovery to determine if you notice any of these early warning signs. Ask family, friends or members of your sober support network to let you know if the observe any signs that you are going off track. If you do notice any of these early warning signs, you have an opportunity to address them and avoid a potential relapse. Some ideas for getting back on track include increasing your attendance at 12 step meetings or if you have not been going to consider going to some. Increasing communicating with your sponsor or sober support network is also helpful. And if you don’t have a sponsor or regular sober support network, this could be a good time to work on that. Seeing your therapist is a good idea too if you have one.
Relapse Prevention Plan
It can be very helpful to create a relapse prevention plan for yourself. You can use whatever format you prefer. There are lots of templates online you can use. If you Google “relapse prevention plan template” you fill find lost of options and can choose one you prefer. Or you can make up your own version. It should describe the steps you will take if you get an urge to drink or use. These steps might include going to a meeting, calling your sponsor, calling members of your sober support network, calling a family member, going for a run, taking a shower, praying, reading recovery literature, going to the gym, going for a walk, journaling, meditating, yoga, listening to music, drinking tea, working on crafts or whatever you decide might be helpful to include. Be sure to review your plan often and consider testing it out at a time when you do not have an urge to drink or use. And remember that an urge to use is like a wave. It will build and build but will eventually subside. So, if you can keep yourself occupied during the buildup, the urge to use will eventually stop.
Learn from Relapse
If you did or do relapse, it’s important not to fall into a shame spiral and beat yourself up. Relapse can be a part of recovery. Because addiction rewires the brain, there is always the risk of relapse, especially in early recovery. The important thing is to learn from your relapse. Do an “autopsy” of your relapse. Were there early warning signs you might have missed? What people, places or things might have contributed? Did certain emotions or circumstances impact your behavior? What might have triggered you to finally drink or use? What might you have done differently so that you can do this in the future? The goals here is not to point fingers or berate yourself but instead to learn from your experience and use it to make your recovery stronger.
This article was last reviewed on March 22, 2026. This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
