What is an alcohol relapse?
You’ve probably heard the old saying ‘falling off the wagon’, which is often used to describe someone who’s started drinking again. The phrase goes back to the early 1900s during the Prohibition era in the US. At that time, people who had quit drinking would say they were ‘on the water wagon’, meaning they were choosing water over alcohol. If someone started drinking again, they were said to have fallen off the wagon.
The phrase stuck, and now it’s often used whenever someone slips back into old habits, especially an alcohol relapse.
An alcohol relapse is when someone who has been sober for a period of time starts drinking again. It’s a setback in their journey to recovery, but it doesn’t mean all progress has been lost. A relapse can happen for many reasons (stress, old habits or even social pressure), and it’s often a sign that more support or coping strategies are needed.
Though relapse can feel like failure, it’s important to remember it’s a common part of recovery. Many people experience relapses on their way to long-term sobriety. The key is getting back on track, reassessing what led to the relapse and continuing to seek support to move forward.
A look into the types of alcohol relapses
When people think of an alcohol relapse, they often imagine it as the straightforward act of drinking alcohol again after a period of sobriety. While this is accurate, it’s only part of the picture. A relapse doesn’t happen in an instant and is usually the result of a series of thought processes, emotions and behaviours that build up over time.
By understanding these underlying factors, you can recognise early warning signs that might otherwise go unnoticed, giving you the opportunity to prevent a relapse before it fully develops.
Emotional relapse
In this type of relapse, you’re not consciously thinking about drinking, but your emotions and behaviours are setting the stage for it. Signs of emotional relapse include anxiety, anger and mood swings. You may also start isolating yourself from others, avoiding support groups or neglecting self-care.
Though alcohol isn’t on your mind, you’re putting yourself in a vulnerable emotional state that can make a future relapse more likely.
Mental relapse
This stage occurs when part of you wants to stay sober, but another part is thinking about drinking. It’s a mental tug-of-war where thoughts of alcohol become more frequent. You may romanticise past drinking experiences or start planning ways to drink again while convincing yourself you won’t fall into the same patterns. At this stage, the temptation is becoming harder to ignore, and you might find yourself bargaining or fantasising about alcohol.
Physical relapse
This is the point when the internal struggle ends, and the person physically consumes alcohol. At this stage, the emotional and mental struggles have built up to the point where drinking seems like the only way to cope. While it might start as a small slip, it can quickly snowball into a full-blown relapse if not addressed.
Are there any tips I can follow to prevent alcohol relapse?
Identify and avoid triggers
One of the most important steps is recognising what led you to drink in the past. Whether it’s stress, certain social settings or particular people, identifying these triggers allows you to prepare.
From here, you can create strategies to either avoid them or handle them in healthier ways. For example, building a relaxing post-work routine, like taking a walk or practising breathing exercises, can help if after-work stress is a trigger.
Also, if certain friends encourage drinking, it might be best to limit your time with them initially. Over time, you’ll feel more in control, knowing what to expect and how to navigate it.
Build a support network
Once you’re aware of your triggers, the next step is ensuring you have a solid support system in place. Surrounding yourself with friends, family or even support groups who understand your journey can provide comfort. These people can offer a listening ear when things get tough. For instance, having a sponsor or a close friend you can call when you’re feeling tempted can be a great way to shift focus.
Establish healthy routines
A support network is crucial, but so is filling your time with positive activities. Once you identify times or situations that used to involve drinking, find healthier habits to replace them.
If you used to drink after work, consider exercising or picking up a new hobby during that time. This not only keeps your mind busy but also gives you something to look forward to.
Stay honest with yourself
While building new routines is great, being honest about your feelings throughout the process is just as important. You might still experience cravings or moments of temptation, and that’s okay. The key is acknowledging these feelings without judgement.
For example, if you notice a craving, try writing down what’s going on, whether it’s stress or boredom and reflect on why drinking seems like a solution. Often, simply being aware of your emotions can help you manage them before they become overwhelming.
Manage stress
Honesty with yourself will naturally tie into how you manage stress. Stress is a common relapse trigger but there are healthier ways to cope. Learning relaxation techniques, such as meditation, deep breathing or even light yoga, can help you unwind when things get overwhelming.
If yoga doesn’t appeal to you, that’s fine, maybe something else, like taking a stroll through nature or playing your favourite music does the trick. The point is to find what relaxes you and lean into that, so when stress hits, you have a positive outlet to turn to.
Set realistic goals
As you work on managing stress and staying honest with yourself, it’s important to celebrate your progress, no matter how small. Recovery isn’t about achieving perfection overnight. Instead, set daily or weekly goals that feel achievable.
For example, if you’ve stayed sober for a week, treat yourself to something enjoyable, maybe a new book or a special meal. These small celebrations keep you motivated and focused on your journey without overwhelming you with long-term pressures.
Continue therapy or counselling
Setting realistic goals is also a great way to complement ongoing therapy or counselling. Even if you’re feeling strong, regular therapy sessions help maintain momentum. They provide a space to explore your emotions, work through relapse prevention plans and gain new tools for handling life’s ups and downs.
Therapy is also about understanding yourself better and celebrating your growth. This ongoing support can make a world of difference in maintaining long-term sobriety.
I am concerned I won’t be able to handle an alcohol relapse
It’s completely natural to feel worried about the possibility of an alcohol relapse, especially in the early stages of recovery. However, it’s important to remember that you don’t have to face these concerns alone. At Oasis Runcorn, we offer a structured alcohol addiction programme that boasts a compassionate environment that supports you every step of the way.
Relapses can feel overwhelming, but they don’t mean failure. Our dedicated team works closely with you to develop a personalised relapse prevention plan, giving you the tools and confidence to handle challenges when they arise. With ongoing aftercare and professional guidance, you’ll always have a safety net to lean on.
If you’re feeling uncertain or need support, reaching out for help is a courageous step. Oasis Runcorn is here to provide the care and structure you need to stay on track in your recovery. Contact us today for more information.
