The numbers aren't pretty. About two out of every three addicts relapses within the first year of their attempted sobriety. That is, they return to their alcohol or drug of choice.

However, make it to five or more years of sobriety, and you'll likely stay clean. In relapse prevention, time is one of your greatest enemies and greatest allies. Those few weeks or months you spend in rehab are just the beginning of the rest of your new life.

How you spend your time after rehab will make the difference between sobriety and relapse. We'll look at the different ways to prevent relapse from support groups to life skills training to identifying triggers.

What is Relapse Prevention?

Quitting smoking is easy. I've done it a thousand times –Mark Twain

Relapse prevention is the things you'll incorporate into your life to help you stay clean. It's a plan to identify "triggers", avoid people and places from your addicted life, exercise regularly, establish boundaries, and "work" on your sobriety within a support group.

Because sobriety will likely be the hardest thing you'll have to encounter, at least initially, you will need all the help you can get. And because everyone is different, there is no magic formula for success.

You may find the spiritual connection within a 12-step group like AA is your sobriety salvation. Or maybe you prefer a more logical, self-help program like Rational Recovery.

The important thing is to use what works for you. And that will probably require trial and error.

Get a Mental Health Evaluation

About 53% of drug abusers and 37% of alcoholics have a dual diagnosis or co-occurring disorder. This means that in addition to your addiction, you also have a mental disorder like depression, anxiety, personality disorder, etc.

Because one affects the other and vice versa, the addiction and mental disorder should be treated simultaneously. In other words, you increase your risk for relapse if your mental disorder is not treated along with your addiction.

Psychiatrists can prescribe medication to help with your disorder. But you must tell them you are a recovering addict. You don't want to become addicted to a new drug.

For discounted rates, check out your city's mental health services office.

Therapy

Therapy or counseling for addicts is the meat of relapse prevention. In these one-on-ones with a psychologist or addiction specialist, you identify relapse triggers (those sights, sounds, smells, environments that can inspire cravings for drug or drink) and high-risk situations.

This therapy is "based on the idea that addictive behaviors are acquired, over-learned habits with biological, psychological, and social determinants and consequences," says a University of Washington study on relapse prevention therapy.  

Identifying triggers and high-risk situations and effectively dealing with them is the backbone of your recovery. The same thinking and behavior that led you to addiction has to be turned on its head.

Support Groups

Probably the most popular post-treatment option, support groups are cost effective (usually free; donation encouraged) and help force a commitment from you. They can also be a powerful way to maintain your sobriety.

Since the original support group, Alcoholics Anonymous (AA) and its 12-step approach, others with different methods formed across the country.

SMART Recovery (Self-Management And Recovery Training) relies on a "self-empowerment and self-reliance" model of abstinence and rehabilitation for alcoholics, drug addicts, compulsive gamblers and others with addictions to activities.

Rational Recovery's foundation is AVRT—Addictive Voice Recognition Technique—that says, "brain chemistry, genetics, and personal 'issues' are irrelevant to addiction and recovery. You drink because you love to drink."

HAMS  (Harm reduction, Abstinence and Moderation) is peer-led and free for those wishing to change their habits. The HAMS backbone is its "17 Elements", which includes steps such as:

  • Do a Cost Benefit Analysis (CBA) of your drinking
  • Choose a drinking goal—safer drinking, reduced drinking, or quitting
  • Learn about risk ranking and rank your risks
  • Learn to have fun without booze
  • Learn to believe in yourself

Moderation Management (MM) focuses on changing the behavior of addicts, treating addiction as a learned behavior rather than a disease. And it allows them to choose a path of either moderation or abstinence.

Sober Housing

Many folks who come out of addiction treatment programs end up back in non-supportive environments, greatly decreasing the chance for recovery. Sober living homes are living environments that support recovery from addiction. They are "mid way" points between addiction treatment and living on one's own.

Though all sober living homes are set up differently, the one commonality you'll find is a zero tolerance for drugs and alcohol.

These homes often have the following characteristics:

  • Affordable rent ranging from $250 to $1,500 a month
  • Stays from 90 days to 1 year
  • Required attendance in a 12-step program
  • Random drug testing
  • Life skills training
  • Individual and group counseling sessions 

Support from Family & Friends

Having an "I'm gonna do this on my own" attitude is a recipe for relapse. You must enlist the support of family and friends. Surround yourself with healthy-thinking people who support your recovery.

If all your friends are addicts, try meeting new friends at a church, civic group or volunteer group.

Summing It Up
Relapse prevention has to be a day-to-day part of your life for the rest of your life. Whether it's working the new skills you learned in therapy or attending support meetings, different approaches will accomplish different aspects of prevention.

If you are a loved one of a recovering addict, you have also been affected by addiction. Consider getting help for yourself. Read our "Family Resources" article for tips and resources.