Boost Recovery With These Relapse Prevention Techniques

While your life in recovery is based on a multitude of individual preferences, there are still some lessons you can take away from ongoing addiction science research. Whether you’re curious about holistic therapies that benefit your health or eager to ground yourself in different counseling approaches, our goal at Seabrook is to expose you to options that help you avoid relapse and live to the fullest. Consider adding the following techniques to your wellness routine.

Maintain a Strong Support Network

You’re probably already familiar with the benefits of community, but it never hurts to reinforce them. A solid support system is one of the best ways to stabilize recovery. Here’s how to create and maintain it:

• Join support groups. Engage in 12-Step programs, SMART Recovery, and other mutual aid peer groups. By surrounding yourself with other people who understand your goals, they can provide insights and emotional strength when needed.
  • Attend regular meetings (in-person or online).
  • Share your experiences, listen to others, and learn from their journeys.
• Lean on family and friends. Make sure you have trusted individuals who understand your recovery process and can provide encouragement and accountability.

Why it works: Research shows that regular support group participation helps reduce the risk of relapse and enhances recovery outcomes.  

Create a Relapse Prevention Plan 

A thoughtful approach to handling difficult moments provides more peace of mind that you can stay true to your intentions. Build a care strategy by:

• Identifying personal triggers. Make a list of people who or situations and emotions that might cause cravings, triggers, or increase the risk of relapse—for example, stress or social situations with alcohol.
• Developing coping strategies. For each trigger, identify how you’ll handle it. This might include calling a support person, practicing breathing exercises, or distracting yourself with an activity.
• Creating an emergency plan. If you feel a relapse is imminent, have a backup in place, whether that’s going to a group support meeting, contacting your sponsor, or visiting a sober friend.

Why it works: Having a solid, personalized plan in place ensures you’re ready to face challenges without resorting to substance use. 

Practice Cognitive Behavioral Techniques

CBT is an evidence-based approach that helps you change negative patterns. To use it in your recovery:

• Identify negative thoughts. Pay attention to thoughts that may trigger cravings or self-doubt (e.g., “I deserve a drink because I’ve had a rough day”).
• Challenge those thoughts. Replace with healthier alternatives (e.g., “Drinking won’t help me feel better, but I can talk to a friend instead”).
• Develop new coping strategies. Practice mindfulness, distraction, or positive self-talk when cravings arise.

Why it works: Studies indicate that CBT helps people manage triggers and improve emotional resilience, making it easier to avoid relapse. 

Use Mindfulness and Meditation

These holistic methods are powerful tools for staying grounded and managing stress. Here’s how to use them:

• Practice daily meditation.: Set aside 10-20 minutes a day to practice deep breathing or guided meditation. Apps such as Balance or Calm can be helpful if you’re new to practice.
• Be present. Try mindfulness exercises in everyday moments. Pay attention to your thoughts, feelings, and surroundings without judgment.
• Focus on your breath. When feeling stressed or triggered, take a few minutes to breathe deeply and center yourself. Here are some breathwork techniques to try.

Why it works: The medical community recognizes that mindfulness reduces cravings, stress, and emotional reactivity.

Maintain a Healthy Lifestyle 

You may have learned during rehabilitation how much of a toll substances take on your body. So now, in recovery, you can use wellness habits to directly impact your mental and emotional stability. Here’s how to prioritize health:

• Eat balanced meals. Focus on whole foods like fruits, vegetables, lean proteins, and healthy fats. Nutrient-rich foods help balance mood and energy.
• Exercise regularly. Engage in activities you enjoy, such as yoga, walking, or swimming. Aim for at least 30 minutes of exercise most days. Consistent movement releases endorphins, which reduce stress and improve mood.
• Get enough sleep. Aim for 7–9 hours of sleep each night to allow your body to recover and stay focused.

Why it works: Mental Health America states that “Just one hour of exercise a week is related to lower levels of negative moods, anxiety, and substance use disorders.”

Learn Healthy Coping Strategies 

Replacing old habits with better methods is essential for maintaining long-term recovery. Here’s how to develop new ways to manage emotions:

• Journal your thoughts. Writing or drawing feelings helps you process circumstances differently and lessen the effects of stress.
• Practice relaxation techniques. Learn progressive muscle relaxation or guided imagery to calm your mind when it feels overwhelmed.
• Engage in hobbies. Rediscover activities you enjoy or try new ones to keep yourself busy and fulfilled, such as painting, reading, or gardening.

Why it works: Improving emotional regulation and resilience helps prevent the urge to return to substances when faced with stress.

Rely on Seabrook for Continuing Care

Recovery doesn’t end when treatment finishes—it requires ongoing care and support. To stay on track, you can count on the maintenance phase of The Seabrook Model. This three-phase, multi-faceted care model has delivered successful outcomes for more than 50 years. 

Whether it’s your first time in rehab or you’re returning after a relapse, we invite you to experience this transformational process for yourself. Our four award-winning treatment centers in New Jersey are CARF-accredited facilities—a designation that ensures best practices in evidence-based addiction recovery and behavioral health. Ask our admissions team about how our board-certified professionals can improve your recovery for life.