Top 7 Relapse Warning Signs

Recognizing the Warning Signs Before It’s Too Late

Relapse often feels like it comes out of nowhere, but in reality, it rarely does. Subtle warning signs typically appear well before someone returns to drinking or using. The key to staying sober is recognizing these signs early and taking proactive steps to address them. 

I asked our Sober and Happy Community what they thought were the biggest relapse warning signs.  This blog explores the top 7 relapse warning signs from that poll and offers guidance on what to do when you spot them.

The Top 7 Relapse Warning Signs

1. Fantasizing About the “Good Old Days”
   • What It Looks Like: Romanticizing past drinking or drug use, focusing on fleeting moments of fun while ignoring the consequences.
   • Why It’s Dangerous: Living in the past prevents us from embracing the present and envisioning a brighter future.
   • Action Step: When you catch yourself reminiscing, shift your focus to the reality of those times and the benefits of your sober life.
2. Complacency in Recovery
   • What It Looks Like: Feeling “good enough” and neglecting the daily work that supports sobriety.
   • Why It’s Dangerous: Complacency can erode progress and leave you unprepared for life’s challenges.
   • Action Step: Identify areas where you’ve let your recovery work slide and recommit to consistent habits, like journaling, attending meetings, or practicing mindfulness.
3. Obsessing About Alcohol or Drugs
   • What It Looks Like: Constantly thinking about drinking or using, even if you’re not actively planning to.
   • Why It’s Dangerous: This mental obsession can lead to cravings and eventual relapse if not addressed.
   • Action Step: Replace old habits with new, healthy routines and find activities that bring joy and distraction from negative thought patterns.
4. Returning to Old Friends or Environments
   • What It Looks Like: Spending time with people or in places associated with past substance use.
   • Why It’s Dangerous: These settings often trigger cravings and reinforce old patterns.
   • Action Step: Prioritize environments and relationships that support your recovery, even if it means making tough decisions to distance yourself from certain people or places.
5. Isolating Yourself
   • What It Looks Like: Avoiding friends, family, or support groups and spending excessive time alone.
   • Why It’s Dangerous: Isolation increases feelings of loneliness, depression, and anxiety, making relapse more likely.
   • Action Step: Reach out to someone you trust or find a recovery community, whether in-person or online. Connection is a powerful antidote to isolation.
6. Anger, Resentment, and Mood Swings
   • What It Looks Like: Unchecked emotional volatility, often masking deeper fears or unresolved pain.
   • Why It’s Dangerous: These emotions can fester, damage relationships, and drive the urge to escape through substances.
   • Action Step: Practice healthy coping strategies like therapy, journaling, or mindfulness exercises to process and release pent-up emotions.
7. Disconnecting From Your Support Group
   • What It Looks Like: Skipping meetings, avoiding accountability, or losing touch with the people who help you stay grounded.
   • Why It’s Dangerous: Without accountability and encouragement, it’s easy to fall back into old habits.
   • Action Step: Reconnect with your recovery circle, whether it’s a support group, therapist, or trusted friend.

Awareness and Action Are the Keys to Prevention

Relapse isn’t a sudden event; it’s often the result of a series of warning signs that go unnoticed or unaddressed. By staying aware of these signs—like isolation, anger, or romanticizing the past—and taking deliberate steps to address them, you can protect your sobriety. Recovery is a continuous journey, and staying proactive is essential to maintaining the life you’ve worked so hard to build.

Take Action to Safeguard Your Sobriety

If you see yourself in any of these warning signs, don’t wait. Take an active step today—reach out to your support group, revisit your recovery plan, or seek help from a trusted source.

For more in-depth discussions and solutions, explore this weeks episodes of the Sober and Happy Podcast.