Understand And Get On Top Of A Relapse
The Meaning of Relapsed: Why It Happens and What You Can Do
It's not easy to change a long-standing behaviour or fequent substance use. Many people return to unwanted habits on the road to long-term change. Relapse is a normal part of this process. But what exactly is relapse? And why does it happen?
In this blog post, we'll explore the meaning of relapse. We'll also offer some tips on how to reduce the frequency of relapse.
Relapse Defined
Relapse is traditionally defined as a return to drug use after a period of abstinence. However, this concept is of equal relevance to the recurrence of other unwanted behaviours such as gambling or overeating.
Relapse is often preceded by certain warning signs. These indicators include:
Relationship issues
Pressure from other people
Lack of self-belief in your ability to change
Increased anxiety
Relapse is more likely to occur in the presence of warning signs and exposure to triggers (e.g., specific places, people, and activities). A return to unwanted substance use or behaviours often acts as a method to deal with the increased stress.
People who are trying to change their behaviour often experience a period of remission followed by a relapse. This cycle can be frustrating and discouraging, but it's important to understand that relapse is a normal part of the process of changing behaviour. Too many people interpret relapse as 'failure'. This perspective only increases the probability of ongoing relapse.
Just as it takes time to develop an addiction, it takes time—and effort—to overcome one.
While some of these factors are beyond your control, there are steps you can take to prevent relapse.
Strategies
Knowing that relapse will occur means you can prepare. Several strategies are available to respond effectively when problems occur. Some of these tools include:
'Normalising' relapse. Expecting relapse and seeing it as part of the change process reduces the risk of excessive self-criticism. Self-blame, guilt and feelings of hopelessness simply risk prolonging relapse.
Identify situations in which relapse is most likely to occur. Perhaps there is a group of friends who encourage the behaviour you are trying to eliminate. Perhaps you are driven towards unwanted acts when you are tired. Knowing your risky situations allow you to manage them proactively (e.g., avoid spending time with unhelpful peers).
Look out for the signs that relapse has occurred (or is about to occur). Relapse may sneak up on you, so it's important to know the signs and how you intend to respond.
Have someone to reach out to. If relapse occurs, have someone who is part of your response plan. Agree ahead of time on how they will help (e.g., be available to provide transport for a quick escape from a risky situation).
Challenge thoughts related to failure or inability to recover. Several cognitive strategies are available through Cognitive Behaviour Therapy.
Summary
If you're trying to change your behaviour or stop an addiction, understanding relapse is important. There are a number of factors that can contribute to relapse, but there are also steps you can take to prevent it from happening.
With knowledge and effort, you can overcome unwanted behaviour and make lasting changes in your life.
We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.