Relapse Prevention Techniques That Really Help
Completing a professional treatment program for substance use disorder (SUD) or alcohol use disorder (AUD) is a major achievement—but staying sober requires continuous effort, self-awareness, and the right tools. One of the most important parts of the recovery process is to use sustainable relapse prevention methods. Here are some of our favorites.
1. Know Your Triggers—And Plan for Them
One of the foundations of relapse prevention is trigger awareness. Triggers are people, places, feelings, or situations that increase the urge to drink or use. While some might be obvious—such as walking past a liquor store—others can be more subtle, like stress, loneliness, or even boredom.
What you can do:
- Make a personal trigger map. Write down external triggers such as people, particular circumstances, and places, as well as internal feelings like shame, anxiety, overconfidence, or frustration.
- Develop a “When X happens, I’ll do Y” plan. For example, “When I feel anxious, I’ll go for a walk and call my sponsor.”
- Avoid high-risk environments. Do this whenever possible. It might mean skipping certain social events, changing your route home, or creating new routines.
2. Use the H.A.L.T. Check-In
HALT stands for hungry, angry, lonely, tired—four physical and emotional states that commonly lead to relapse. They’re deceptively simple but incredibly powerful.
What you can do:
- Do a daily HALT check-in. Ask yourself: Am I hungry? Angry? Lonely? Tired? Address what you can immediately.
- Build better prevention routines. Eating whole foods, getting enough sleep, and scheduling social time and self-care are just a few daily essential H.A.L.T. techniques to avoid relapse.
- Respond intentionally. If you notice you’re irritable or drained, pause and make a healthy choice: talk it out, rest, or go for a walk instead of spiraling.
3. Create a Recovery Emergency Kit
This is a go-to collection of tools, reminders, and resources when cravings hit hard or you feel overwhelmed. Keep this kit physically in a bag or digitally on your phone, but the key is to make it easily accessible when you’re feeling vulnerable.
What to include:
- A copy of your relapse prevention plan or goals.
- A list of five people to call, including a sponsor, therapist, or sober friend.
- Inspirational quotes or notes from loved ones.
- A grounding technique or mindfulness app.
- Distraction tools, such as a puzzle, a journal, or a fidget item.
4. Practice Craving Surfing
Cravings are temporary—but they can feel intense in the moment. Instead of resisting them with fear or shame, try a method called urge surfing, which encourages you to observe the present moment like a passing wave and reduce reactive behavior. Practicing this skill helps train your brain to tolerate discomfort without needing to escape it with substances.
What you can do:
- Acknowledge but don’t act. Simply say: “I’m having the urge to use right now.”
- Visualize it like a wave. Imagine it rising, peaking, and slowly falling.
- Focus on breathing. Deep, rhythmic breaths help regulate your nervous system.
- Distract yourself. Most cravings last 15–30 minutes. Go for a walk, call someone, or tidy up a space.
5. Replace, Don’t Just Remove
Successful recovery isn’t just about removing alcohol or drugs from your life—it’s about establishing new, meaningful habits. These replacements create a sense of reward, routine, and connection—all of which are vital for sustained recovery.
What you can do:
- Find purposeful activities. Volunteer, take up a creative hobby, or join a local club.
- Exercise regularly. Physical movement is proven to boost your mood, reduce cravings, and stabilize mental and emotional health.
- Get into “flow.” Try to do things that fully engage your mind and body, such as playing music, painting, or hiking.
- Invest in sober friendships. Surround yourself with people who support your recovery and reflect your values.
6. Use Structured Support Systems
Isolation is a major risk factor for relapse. That’s why regular contact with support systems—whether it’s therapy, peer groups, or recovery communities—is crucial to long-term success. These touchstones provide accountability, empathy, and structure—three pillars of effective relapse prevention.
What you can do:
-
- Attend regular support meetings. These include 12-Step programs, SMART Recovery, mental health mutual aid groups, and more.
- Stay in touch with a therapist. While you might not need regular sessions as you did during treatment, recognize the benefits of having regular check-ins to help you stay on track with your goals.
- Use sober living environments. If you’re transitioning from rehab and need continued support, these are wonderful opportunities to stay grounded with structure and support.
- Try group therapy. This is often beneficial when someone is also dealing with a dual diagnosis of SUD or AUD along with trauma, depression, or anxiety.
7. Be Honest With Yourself
Recovery isn’t linear. You’ll have hard days, maybe even weeks. What matters is being honest when you’re struggling—not hiding it.
What you can do:
- Keep a daily record. This helps to track your mood, triggers, and progress, and spot any particular patterns more quickly.
- Recognize emotional relapse. For most people, this is an early warning sign that things aren’t quite right, but with this added awareness, you can prevent further mental or physical relapse.
- Talk about your urges. Stating aloud, “I’m having a hard day” isn’t a weakness—it’s relapse prevention in action.
- Ask for help. Yes, this can be challenging sometimes, but it’s another tool to help you course-correct.
Learn More Evidence-Based Skills at Fair Oaks
Fair Oaks Recovery Center in Sacramento, California, is a licensed Chemical Dependency Recovery Hospital—a status issued by the California Department of Public Health to addiction rehabilitation and dual diagnosis/mood disorder treatment facilities. Our board-certified professionals provide you with essential tools to maintain emotional, mental, and physical health not just during treatment, but also for long-term wellness. Relapse prevention is just one of many aspects we outline in your continuing care plan—ask for more details from our admissions team.
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