Stages of Relapse
What are the 3 stages of relapse?
Emotional, mental, and physical
Name one emotional warning sign of relapse.
Irritability, mood swings, anxiety, boredom, or depression.
What is the “losing argument” inside your head?
The inner debate between addictive thoughts (Relapse Justification and/or Stinking Thinking) and Sober/Recovery thoughts.
Name one action you can take when emotional buildup starts.
Call a friend, exercise, journal, attend a meeting, practice mindfulness.
What simple word can you say out loud to interrupt a relapse thought?
STOP
Which stage often begins with poor self-care, irritability, or isolation?
Emotional Relapse
Name one behavioral warning sign of relapse.
Skipping meetings, lying, isolating, or avoiding support.
Give an example of a recovery-based statement.
"I am deserving of a sober and healthy life." "I've worked too hard to go back." "I am enough." etc.
State a solution to overcoming this barrier: Unmanaged stress and emotions.
Use coping skills (DBT skills, exercise, journaling, mindfulness, deep breathing), and reach out for professional or peer support.
What’s one visualization you can use to stop a thought?
Picture a big red stop sign, or imagine the thought floating away like a balloon.
Which stage includes bargaining or fantasizing about using?
Mental relapse
What does it mean if old addictive behaviors like lying or being unreliable start reappearing?
They are early warning signs of relapse.
Give an example of a “stinking thinking” thought that might lead to relapse.
“I deserve a break,” “If they think I’m using, I might as well,” “I can quit again later.”
What’s one coping skill you could use during a mental relapse (when cravings and bargaining thoughts appear)?
Urge surfing, grounding, thought replacement, “play the tape through.”
Name one grounding technique that can interrupt cravings.
5-4-3-2-1 senses, deep breathing, cold water splash, or physical movement.
Which stage is marked by actual substance use?
Physical Relapse
True or false: Always avoiding our triggers is enough to prevent relapse.
Avoiding triggers helps, but no one can avoid all triggers. Developing healthy coping strategies and relapse prevention plans is equally important.
Why does your brain create relapse justifications?
To give permission to use by rationalizing or minimizing the risk.
Name two supports you could reach out to if relapse warning signs appear.
A counselor, sponsor, family member, peer in recovery, or support hotline.
What’s the advantage of stopping a relapse thought as soon as it appears?
It prevents the thought from growing into a craving and leading to use.
Why is it important to recognize emotional relapse early?
Because it’s easier to intervene at the earliest stage before cravings and use escalate.
Explain how emotional buildup is a relapse risk.
Unmanaged emotions build pressure, which increases vulnerability to cravings and relapse.
What is the best way to respond to relapse-justification thoughts?
Use thought-stopping, challenge the thought, and replace it with a recovery-based statement.
State a solution to this barrier: Isolation or withdrawal from support system
Commit to regular contact with sober peers, attend groups/meetings, and schedule social activities that support recovery.
Create your own positive recovery statement to replace the thought: “Just one won’t hurt.”
Examples: “One is never just one for me,” “I choose health and freedom today,” “I’ve worked too hard to throw it away.”