Relapse prevention

What is relapse?

Relapse means returning to substance use after a period of stopping or cutting back. It may be a single event (sometimes called a lapse or a slip) or a return to previous patterns of use. It is important to see relapse as a signal to adjust your strategies or supports, rather than as a personal failure.

Why does relapse happen?

Relapse can happen because of:

• stressful life events
• unhelpful thinking patterns
• high-risk situations or social pressure
• emotional challenges such as boredom, loneliness, anger, or sadness
• unmet needs like housing, relationships, or sense of purpose.

Relapse is usually a process that builds over time rather than something that happens suddenly. Relapse doesn’t mean you have failed – it usually reflects that old coping patterns have resurfaced and that you may need to strengthen or adjust your supports.

Common relapse prevention strategies

You can strengthen your relapse prevention by using these practical strategies:

• delay: urges usually pass if you wait 15–30 minutes before acting on them
• distract: go for a walk, listen to music, call a friend, or play a game
• deep breathing: slow, controlled breathing helps calm your body
• grounding techniques: notice what you see, hear, and feel to stay in the moment
• positive self-talk: remind yourself of your reasons for change and past successes
• plan ahead: bring a support person or have an Exit Plan in risky situations
• set boundaries: politely decline invitations that pressure you to use
• regular check-ins: stay connected to a trusted friend or support person, counsellor or peer worker
• routine: keep regular sleep, meals, and daily activities
• problem-solving: write down your worries and plan how to manage them
• healthy outlets: exercise, hobbies, or volunteering
• access support: connect with groups or online communities when urges feel strong.

There are many other helpful coping resources, tools, and guides available under your My Support tab in ConnectWell. Feel free to explore them to build your own toolkit for staying on track.

Peventing relapse over the long term

Relapse prevention is most effective when you combine several approaches. These might include:

• avoiding people, places, or situations linked to past use
• calling on both professional and personal supports as needed
• finding meaningful activities, like hobbies, sports, or volunteering
• looking after your physical health with enough sleep, nourishing food, and exercise
• reframing setbacks and building a positive self-image
• setting realistic and flexible goals.

For people with ongoing mental or physical health concerns, additional supports may include:

• working with your GP or psychiatrist to find the right medication
• exploring mindfulness, meditation, or other holistic practices
• accessing counselling or therapy, such as cognitive behavioural therapy
• developing regular self-care routines for diet, rest, and exercise.

If a lapse happens

Lapses can happen — it does not mean you have lost all your progress.

• reach out for help as soon as you can
• reflect on what triggered the lapse
• reconnect with your support network
• adjust your plan if needed
• practise self-compassion — you are human, and recovery is a journey.

Warning signs of relapse

Look out for early warning signs, such as:

• skipping appointments or support groups
• isolating yourself from friends or family
• feeling overly confident that relapse cannot happen
• thinking “just once won’t hurt”
• strong cravings or urges
• struggling to manage stress.

If you notice these warning signs, please reach out for support.

Overdose risk during relapse

After a break from using, your body’s tolerance may have changed. Using the same amount as before could increase your risk of overdose. This risk is higher after leaving detox, treatment, or prison. If you suspect an overdose, seek emergency medical help straight away.

Harm reduction after a lapse

If you do use again, these steps can reduce harm:

• use with others rather than alone
• start low and go slow with the dose
• use sterile equipment
• avoid mixing substances
• have naloxone available if using opioids.

Put together a relapse prevention plan

A simple relapse prevention plan can include:

• your personal triggers
• your early warning signs
• healthy coping strategies
• emergency contacts
• harm reduction steps in case you return to use.

Share your plan with someone you trust, like a friend or family member, counsellor or peer worker.

Key points to remember

• Recovery takes time and may involve setbacks.
• Relapse is not failure, but a chance to learn and adjust.
• Many people try several strategies before finding what works for them.
• Every person’s experience of recovery is different.

If you need support, ConnectWell is here for you. There are more resources, tools, and supports available under your My Support tab. Feel free to explore them or reach out to the ConnectWell team for a conversation.