Relapse Prevention

Recovery is more than putting down the drink or the drug—it’s learning how to protect your progress when life gets hard. Relapse doesn’t usually happen in a single moment. It begins quietly, with stress, emotions, triggers, or old habits that creep back in.

Relapse prevention is about noticing those warning signs before they build, and having a plan ready when they do. It’s not about perfection—it’s about being prepared.

In this section, you’ll discover:

  • 🔎 How to identify triggers — the people, places, and feelings that put recovery at risk.

  • 🌊 Proven coping methods — practical tools like urge surfing, playing the tape forward, and grounding techniques to ride out cravings.

  • 🛠 Steps to create your prevention plan — personalized strategies that keep you steady even when cravings hit.

  • 🤝 Support connections — hotlines, apps, and communities that are there when you need backup.

Relapse is not failure—it’s a signal. And with the right tools, you can use that signal as a guidepost toward strength, clarity, and freedom.

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Meet your instructors

✳

Meet your instructors ✳

JENNIFER

EMBER

Relapse prevention isn’t about controlling yourself.
It’s about caring for yourself earlier.

The more compassion you bring to the process,
the less force recovery needs to use to get your attention.

What you’ll learn

  • What is relapse? What can you do to prevent relapse?

  • When urges peak, where will you turn?

  • Self-regulation to rebuild Self-trust.

Course FAQ

  • Relapse prevention isn’t about guaranteeing you’ll never struggle again.
    It’s about recognizing risk earlier, responding sooner, and recovering faster when things get hard.

    Prevention happens long before substance use — in emotions, stress, routines, and support.

  • No. Cravings are a normal nervous system response, especially during stress, fatigue, or emotional overload.

    Cravings don’t mean you want to relapse.
    They mean your system is asking for relief.

    What matters isn’t whether cravings show up — it’s how you respond when they do.

  • A slip is a brief return to old behavior that’s recognized and addressed quickly.
    A relapse is a return to ongoing patterns without support.

    A slip does not erase progress — but shame afterward can increase risk.
    Early support is what turns a slip into a learning moment instead of a spiral.

  • No. It means something needed more support.

    Relapse prevention isn’t a promise of perfection — it’s a framework for understanding what happened and responding without giving up.

    Recovery is measured by repair, not by never struggling.

  • They usually don’t — they just happen earlier than we notice.

    Most relapses are preceded by:

    • emotional dysregulation

    • isolation

    • disrupted routines

    • unaddressed stress

    • ignoring early warning signs

    This course helps you spot those earlier signals so intervention happens sooner.

  • Knowing triggers is only part of the picture.

    Many people relapse not because they lack insight — but because they don’t yet have:

    • regulation skills under stress

    • a clear plan for emotional spikes

    • accessible support in the moment

    This isn’t a knowledge problem.
    It’s a capacity problem — and capacity can be built.

  • No — and trying to do that often backfires.

    Early recovery may require more protection, but long-term recovery is about:

    • building tolerance

    • responding differently

    • knowing when to step back

    The goal isn’t avoidance — it’s choice.

  • Motivation fluctuates — especially in recovery.

    This course doesn’t require confidence or optimism.
    It’s designed to support you even when motivation is low.

    Consistency matters more than belief.

  • Emotional dysregulation is one of the strongest predictors of relapse.

    When emotions overwhelm the nervous system:

    • cravings intensify

    • decision-making narrows

    • old coping strategies feel urgent

    That’s why regulation comes before willpower.

  • That’s common — and expected.

    Early recovery often lowers stress tolerance temporarily.
    This doesn’t mean relapse is inevitable — it means support needs to increase, not pressure.

    Use this course alongside grounding tools and keep your focus small and daily.

  • More often than you think — but lightly.

    Good times to revisit:

    • after emotional spikes

    • after life changes

    • when routines shift

    • when cravings increase

    Plans evolve as you do.

  • That doesn’t mean you failed.

    Noticing patterns after the fact is still learning.
    Each reflection builds awareness — even imperfect ones.

    Progress often looks like:

    “I noticed sooner than last time.”

  • Yes — especially early on.

    Fear can be protective when it leads to support,
    and harmful when it leads to isolation or rigidity.

    This course aims to replace fear with preparedness.

  • Pause. Regulate first.

    Then:

    • reduce stimulation

    • reach for support

    • revisit your early warning signs

    • use your regulation menu

    Urgency is a signal — not a command.

  • Support improves outcomes — but it doesn’t have to look one way.

    Support might be:

    • a person

    • a group

    • structured tools

    • consistent routines

    What matters is that you’re not carrying everything alone.