Relapse is not failure; it’s part of recovery.
Recovery from substance use disorder is a deeply personal and transformative journey you should take great pride in. MJ Gottlieb, Co-Founder and CEO of Loosid, remembers a conversation with a friend about the recovery process and how it can be compared to a salt shaker.
Each day of sobriety adds salt to the shaker, building strength and resilience. Now, how long does one relapse set you back in this salt-shaker analogy? A single day of relapse is like turning the salt shaker over and giving it a single shake—it may spill a little salt, but the foundation of progress remains intact once you turn it back over. This analogy reminds us that relapse is not the end of the road but rather a part of the recovery process, offering opportunities for growth and reflection.
For those using an app to track and calculate sobriety, it’s important to find an option that goes beyond just counting days. Loosid’s sobriety app, for example, fosters community through features like sober dating, gratitude journaling, and recovery voices from inspiring sober influencers. These tools reinforce the idea that living a sober lifestyle is about connection, self-care, and finding joy in the journey—even when setbacks occur.
To explore this concept further, we spoke with Ryan Hetrick, co-founder of Epiphany Wellness, about strategies for relapse prevention, the importance of support systems like support groups, and how to view relapse as a learning experience rather than a failure. His insights highlight how progress on the road to recovery continues despite setbacks, offering valuable lessons to those recovering from addiction and striving for long-term recovery.
Q&A with Ryan Hetrick of Epiphany Care
What are some strategies to avoid relapse?
Relapse prevention begins with a personalized and proactive approach that can work with your specific needs and triggers. Working in behavioral health and my own long-term recovery experience, I believe relapse is preventable when building a solid foundation with self-awareness, accountability, and constructive coping skills.
Here are some key strategies that I emphasize:
1. Understand Your Triggers
A great benefit to recovery is learning what triggers, cravings, or negative thought habits. Triggers may be emotional (stress, sadness, or boredom), environmental (certain people or places), or situational (holidays, celebrations, or conflict). Note these factors and devise plans for managing or eliminating them. For example:If certain social settings are a trigger, it may mean adjusting your social circle or planning alternatives to handle the situation safely.
If stress is a major factor, practices like mindfulness or breathing exercises can help you navigate it without turning to substances.
2. Build a Strong Support System
If you can, do not recover alone. Find supportive friends, family, or even a recovery community that gets what you are going through and can keep you honest with yourself. Going to 12-step meetings or peer support groups on a regular basis is a fantastic way to connect with people who have been through similar things. A good network keeps you motivated and supports you when difficulties come around.3. Develop a Structured Routine
Stability, which is what structure brings, is key during early recovery. Next, plan your day by doing something and the day itself: work, cook, do your hobbies, so you may have no time at all to get idle and fall back into old habits. Extreme boredom can be a major risk for relapse, but a complete, structured, meaningful schedule reduces that risk.4. Practice Self-Care
Putting physical and emotional well-being first is essential. Regular exercise, a balanced diet, and adequate sleep will not only improve your general well-being but also bolster your resilience against stress. That also means emotional self-care, journaling, therapy, and enjoying hobbies that bring joy and relaxation can do wonders.5. Address Emotional Vulnerabilities
A lot of people in recovery are struggling with underlying anxiety, depression, or trauma. Individual and group therapy is invaluable in addressing these vulnerabilities. When you heal the core causes of addictions, you are less likely to reach for drugs and alcohol.6. Have an Emergency Plan
Cravings and hard times are bound to come, and how you handle them is important. When you feel under pressure, create a plan for relapse prevention. This might include reaching out to a sponsor, going to a meeting, going for a walk, or even calling a therapist. By keeping a list of people or activities who are supportive of you close by and out where you can see it, you have immediate access in times of need.7. Stay Engaged in Recovery Programs
Ongoing involvement in a continuing care program, whether that’s a 12-step program, an outpatient method, or just individual work, is imperative. These programs provide emotional support but also continued education about addiction and relapse prevention strategies.8. Focus on Gratitude and Goals
Being grateful for your past progress and having your eye on the goals of the future can motivate you to move forward. Thinking about how far you’ve come and the life you’re creating can help put those cravings or roadblocks into perspective.9. Stay Vigilant About Complacency
One of the largest enemies of long-term recovery is complacency. It’s easy to feel like you’re “past it” and lower your guard, but recovery is never a done deal. Do regular check-ins and recommit to your goals to ensure you don’t fall back into your old ways.Relapse prevention is constructing a life that feels worth staying sober for. Utilizing structure, support, self-care, and professional guidance in conjunction with each other will enhance your recovery path and decrease the likelihood of relapse. Recovery isn’t about never feeling tempted — it’s about building the tools to confront those feelings head-on.
Does a relapse reset all the progress someone has made in their sobriety journey, or can it be seen as a temporary setback?
A single relapse doesn’t wipe away everything someone has worked for on their path to sobriety. It’s more accurate to think of a single slip as a bump in the road instead of a full erasure of progress made. Recovery is not a straight line; it is a process of growth, learning, and self-discovery. A slip can actually teach you what’s effective, what’s not, and where you need to adjust your recovery plan.
When an individual relapses, it’s easy to get caught up in feelings of guilt, shame, or anger. But those feelings, while natural, don’t reflect the individual nor negate the progress they’ve made toward a healthier life. What they have learned and who they have become up to this point does not evaporate because of a mistake. Instead, those tools remain available for them to manage moving forward through the recovery process.
A method of reframing a relapse is looking at it as feedback. What triggered the relapse? Were there stressors that went unaddressed, emotions not recognized, or environmental factors that played a part? This allows individuals to become aware of patterns or vulnerabilities they did not know were present by observing the relapse without judgment. That helps to develop better Coping Mechanisms and a more individualized treatment pattern for recovery.
It’s also particularly important to stress self-compassion. Relapses are often perceived as failures when, in fact, they are not. They’re an opportunity to refocus and recommit to the recovery process. Berating yourself for a relapse can do more harm than good. Instead, when that happens, it’s essential to own the slip, take responsibility, and get help from those you trust, whether it’s a sponsor, therapist, or other loved one.
In my experience, a relapse usually affirms the importance of the tools and tactics someone has already been employing. It might also emphasize the need for further resources, such as changing therapists or attending more support groups. Recovery builds on itself, so the progress someone has made, even after a relapse, is still a base from which to build.
Through it all, recovery is also about resilience, progress, and refusing to give up. A relapse doesn’t erase all the good work that has already taken place but is merely another opportunity to learn and bolster the path ahead. Recovery is a lifelong journey, and every step along the way, be it forward or backward, teaches us something about how to continue toward a healthier, happier life.
How can someone reframe a relapse to maintain a forward momentum in their recovery rather than feeling as though they’re starting over?
I know how discouraging a relapse can feel, but it’s helpful to change the mindset from failure to opportunity. Recovery is not a straight line; it is a process, and part of that process is often a setback. I think the way to reframe a relapse is to be more of a learning experience rather than a whole reset. Here’s how I’d encourage someone to maintain forward momentum:
1. Recognize the Progress You’ve Already Made
A relapse does not undo the time and effort you spend in the name of change. Your coping skills, your rebuilt relationships, and your sober time all still count. Instead of dwelling on the setback, remind yourself of all the tools and strengths you have been able to cultivate along the way. Recovery is cumulative, and no event could erase what you’ve done.2. Shift the Focus to Learning
A relapse might be the chance to see holes in your recovery plan. Ask yourself, what led us to this moment? Were there triggers, situations, or emotions I wasn’t ready to deal with? This weeding of the garden of self isn’t about blame; it’s about the discovery of spaces for growth. Once you know what caused the relapse, you can change your approach in the future.For example, if stress at work was a trigger, it might be time to explore additional stress-management tools like therapy or mindfulness practices. Every relapse offers a chance to fine-tune your recovery approach and become stronger.
3. Replace Shame with Compassion
It’s normal to feel low after a relapse, but shame and self-recrimination can lead to paralysis. Instead, show yourself some compassion. It is helpful to remind yourself that, for many people, relapse is part of the recovery process. The key part is how you react to it. Be as kind to yourself as you would be to a friend in the same situation.A mantra I often share with people is: “Relapse is a detour, not the end of the road.” This mindset helps reduce the feelings of failure and builds the resilience needed to keep going.4. Recommit to Your Recovery Goals
Instead of focusing on what has happened in the past, try to redirect yourself towards what is happening now and in the future. Remind yourself why you started on this path of sobriety in the first place. What made you embark on this journey? What are your expectations for the future? Record these motivations somewhere and look at it every day to remind yourself of your “why.”If needed, re-engage with your support system or recovery program. Sometimes a relapse highlights the need for more connection or guidance. Reach out to a sponsor, therapist, or trusted friend to help you navigate the next steps.5. Celebrate the Small Wins
Every second of sobriety, no matter how fleeting, is a win. Highlight what was working before the slip happened. Perhaps you stayed sober for weeks or months and applauded that accomplishment. This method instills a growth mindset, making you realize that the step will lead to progress and worth taking.6. Understand That You’re Not Starting Over
Some of the most harmful misconceptions are that all progress is undone by the occurrence of a relapse. This isn’t true. The work you have done, the lessons you’ve learned, and the support systems you have developed are still within you. Relapse is not a reset, it’s recalibration.For recovery, imagine it as climbing a mountain. An error doesn’t return you to the base, it only means you have to dig your heels back in and keep climbing. The trek might turn out to be longer than you will find it to be, but you will find the summit.In the end, reframing a relapse is about framing it as part of the process and not the end of it. Each fall teaches us something new about ourselves and what we require to be Productive. When you replace shame with curiosity and want to grow, you can always move forward, one step at a time. Recovery is not about perfection, it’s about persistence, and every step counts.
How can technology such as sobriety apps with trackers aid in recovery and relapse prevention?
Technology, most notably sobriety apps with trackers, is an essential component of recovery and relapse prevention. As a person in recovery and someone who has worked in the behavioral health field for an extended period, I’ve seen how these tools help provide a bridge between how people have recovered in the past and how we can modernize, making things easier and more convenient.1. Visualizing Progress to Build Motivation
One of the most powerful features of sobriety apps is the ability to track progress. The sight of days, weeks, or years of sobriety accumulating is a powerful motivator. It’s a daily reminder of how far you’ve come and why the effort is worth it. Visual milestones can help keep users in the zone, especially in rough patches when doubts or cravings arise.2. On-Demand Support
A sobriety app often features resources such as guided meditations, coping strategies, or motivational content. This kind of on-demand support is invaluable when someone needs immediate reinforcement, such as when they are stressed, tempted, or alone. Being able to open an app at any time and have tools for mindfulness or emotional regulation at their disposal can save them from a potential relapse.3. Accountability and Routine Building
Many sobriety apps enable users to set daily goals and reminders, such as going to meetings, journaling, or practicing mindfulness. These nudges reinforce healthy habits and keep recovery top of mind for someone’s day. For instance, an app could prompt you to think about your “why” of sobriety or check in with a sponsor. Even small doses of this sort of accountability can have a cumulatively powerful effect.4. Community Connection
Isolation can significantly impact relapse. Many sobriety apps incorporate social elements, like linking up with other people in recovery, joining online support groups, or even chatting with accountability partners. These virtual communities offer a safe space of understanding and encouragement. For anyone who may lack access to face-to-face support groups, this kind of connectivity can be a lifeline.5. Trigger Identification and Self-Awareness
The ability of technology to track patterns over time is another great benefit of this medium. Apps, for example, might help users log and identify situations, feelings, or times of day that trigger the strongest cravings. It can be provided to a therapist or inform more customized coping techniques. Understanding your own behaviors gives you the power to deal with triggers before they result in relapse.6. Integrating Technology with Professional Care
Apps are great, but they’re really great when you incorporate them into a larger recovery plan. I send people out with these, with therapy, group meetings, and other recovery programs. Some other apps facilitate a collaborative experience with a healthcare provider. For instance, a counselor or therapist might be able to view your progress and tweak your care plan based on the data you collect.7. Accessibility and Convenience
For many people, access to recovery resources is the biggest barrier. Sobriety apps solve this issue by putting the tools in the user’s pocket. You can instantly access recovery-based content while at work, in the comfort of your own home, or traveling. This flexibility can be the difference between staying on track or falling behind.My Perspective on Balancing Technology in Recovery
Now, while technology is a great complement, it cannot replace human connection and professional insight. The best use of apps is as an adjunct to a comprehensive recovery plan. They fill out those steps between formal sessions, help people come back to their path, and offer immediate help when vulnerable.
At Epiphany Wellness, I stress incorporating unique tools like these into proven clinical approaches to foster an environment that promotes growth and resilience. There is no one way to recover, and the beauty of technology is that it enables us to meet people where they are but nudge them forward.
To those in recovery or supporting someone in recovery, I’d say make use of the tools you have available. Apps, trackers, and virtual support networks can offer some structure, motivation, and insights, but keep in mind that they’re just one piece of a much bigger puzzle. True recovery is still nourished by a connection to oneself and a commitment to growth.
Conclusion
Relapse is a common experience in the journey to stay sober, and while it can be disheartening, it does not erase the progress someone has made. By reframing relapse as a learning experience, individuals can develop stronger coping skills, recognize warning signs, and adjust their strategies for maintaining sobriety. Recovery is a dynamic process that is shaped by growth, resilience, and the support of loved ones and support groups.
Organizations like the National Institute on Drug Abuse emphasize that recovery is not linear, and tools like sobriety apps offer invaluable resources for navigating this path. These apps, combined with professional care and ongoing commitment to wellness, help individuals remain engaged and focused on their goals. From managing withdrawal symptoms during the early stages to building a fulfilling life in long-term recovery, the road to healing is paved with both challenges and triumphs.
Remember, a period of sobriety isn’t undone by one slip. Instead, each day represents another opportunity to build upon the progress already made. As MJ’s salt shaker analogy reminds us, even after a spill, the shaker still holds much of the hard-earned salt. Recovery is about persistence, growth, and the belief that every step forward—no matter how small—is a victory. Together, with tools like Loosid, professional guidance, and the support of a caring community, lasting recovery is always within reach.
