Addiction recovery is not just about stopping the use of substances; it is about building a life that supports lasting change. Over the past eleven years in recovery, I have learned that relapse is rarely a sudden event. Instead, it is a process—a gradual accumulation of thoughts, emotions, and behaviours that can become overwhelming if left unchecked. Understanding warning signs, identifying triggers, and maintaining self-awareness have been critical to my own journey and the journeys of those I support as a recovery counsellor.
The Subtle Creep of Addictive Thinking
Relapse begins long before a person picks up a drink or a drug. It starts as a whisper—small thoughts and ideas that creep in and, if unchallenged, grow larger and more persuasive. In my own experience, these thoughts might begin with romanticising the past, reminiscing about the so-called “good times” of substance use, and conveniently forgetting the destruction and despair that followed. If I notice myself entertaining these thoughts, I know I need to act quickly to disempower them. Left unchecked, they gather momentum, creating a cascade of emotions and cravings that can feel increasingly difficult to stop.
“Making Hay While the Sun Shines” – The Importance of Proactive Recovery
One of the most valuable lessons I have learned is the importance of working hard on my recovery when things are going well. It is easy to become complacent when life feels stable and fulfilling. Still, I have found that continuing to strengthen my recovery in these moments creates a buffer that protects me when challenges inevitably arise. Attending meetings, staying connected with my support network and engaging in self-reflection—these are the investments that pay off when life throws unexpected challenges and stressors. When difficulties arise, I can lean on the foundation I have built rather than scrambling for stability after the cracks have already begun to show.
The Reality of Triggers
Triggers are an unavoidable part of recovery, and they can come in many forms. Emotional triggers—such as stress, loneliness, grief, or excitement—can evoke powerful cravings. Contextual triggers, such as places, people, or specific times of year, can unexpectedly reignite old patterns. One of the most challenging aspects of early recovery is encountering triggers for the first time after leaving treatment. They can feel sudden, overwhelming, and even shocking in their intensity.
For me, being aware of my triggers has been essential. Instead of fearing them, I have learned to acknowledge their presence and have a plan in place to navigate them. Self-awareness has been key—recognising when I am in a vulnerable emotional state allows me to take preventative action before cravings take hold.
The Journey Towards Relapse
In my experience, relapse is not a single event but a gradual process. It begins with subtle warning signs: withdrawing from my support network, feeling less motivated to engage with others, or noticing a shift toward negative thinking. Low mood, isolation, and a loss of balance in my daily life can be early indicators that something is off. I often find myself more fixated on myself and my own needs, which can lead to a place of fear. If these feelings persist, they can build momentum, pushing me further down the road toward relapse.
Many people suffering from addiction are highly motivated and successful individuals. The drive to return to work quickly, to rebuild life and prove oneself, is understandable. However, prioritising work or external achievements over recovery—especially in the early stages—can place immense pressure on a fragile foundation. I have seen this firsthand, both in my own journey and in those I support. Without consistent recovery work, stress accumulates, emotions become overwhelming, and addictive thinking can take root once again.
Self-Awareness: A Lifeline in Recovery
Self-awareness has been one of my greatest tools in maintaining long-term sobriety. I gained this through written work in rehab, engaging in recovery programs, and, most importantly, connecting with others who understand this journey. Attending support meetings has been invaluable, as has spending time alone with myself—often in nature—reflecting on where I am and where I want to be. Different people cultivate self-awareness differently, and finding what works for you is important. The key is staying present, noticing shifts in thinking and behaviour, and acting before small lapses turn into full-blown relapses.
Final Thoughts
Along my recovery journey, I have faced my share of challenges, but recognising addictive thoughts and cravings early and refusing to feed them has been vital. Recovery is not about being perfect; it is about being aware, proactive, and willing to take action when warning signs appear. If I could offer one piece of advice, it would be this: do not wait until things feel unmanageable to focus on your recovery. Contribute to your recovery when things are going well so that when hardships come, you have the resilience to face them without returning to old habits.
Recovery is a journey, not a destination. Stay present, stay connected, and keep moving forward.
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