Introducing the Relapse Recovery First Aid Kit
Navigating relapse in recovery
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Relapsing can be painful
I experienced it early in my sobriety journey.
“I attended AA for 3 months before I relapsed. It was the most painful thing. I didn't want to drink but I was having a rough time. A particularly dark time in my life. And I knew alcohol would be able to distract me from my suffering.”
The key is not to give up.
Experiencing a relapse along your journey of alcohol recovery can be disheartening, but I must emphasise this: It doesn't mean that you've failed. It does not signify the end. In fact, it arguably shows the true power of addiction and the importance of taking this journey seriously.
Relapse is just a temporary setback on the long road to recovery and often occurs due to triggers such as stress, emotional turmoil and/or social pressure. Identifying these triggers is the first step in preventing a relapse.
For instance, someone might turn to alcohol as a coping mechanism after the loss of a loved one or an argument with their spouse. This is where it becomes vital to develop healthier alternatives to booze.
Your path to recovery from alcohol addiction is unique and what worked for me may not be the ideal solution for you. This underlines the significance of trying different approaches to recovery.
Think of it as navigating a maze. While one route may encounter obstacles, there are alternative paths that can lead to success. That’s why being willing to try different approaches to recovery not only allows for the identification of what works best for you but also fosters a deeper understanding of personal triggers and coping mechanisms.
When you realise that recovery is not a linear journey but a series of learning experiences, you will find that you enter into the positive world of self-discovery and personal improvement.
Yes, it can be painful. My relapse experience was awful. But remember, you don’t have to go it alone.
If you need someone to talk to and help guide you through your journey then I’m here for you.
When I relapsed, I never thought I’d be sitting here and writing this now with nearly 6 years of sobriety under my belt.
Sobriety is a blessing and recovery is possible.
If you don’t want to reach out to me then there’s also a great community of sober Subtack writers. Shout-out to
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Relapse Recovery First Aid Kit
Below, I have proposed a Relapse Recovery First Aid Kit for you or someone you know who has fallen off the wagon and is ready to jump back on.
If I’ve missed anything or you would like to add something to the list, then please feel free to leave a comment. The more suggestions the better. This is designed to help those who need it the most.
As I know from personal experience, alcohol addiction can be brutal that’s why a resilient commitment to sobriety is required.
This recovery first aid kit can be tailored to your needs and will help you face any challenges after a potential relapse and refocus efforts on your sobriety journey.
I’ve said this before but it bears repeating: Alcohol recovery is not a linear process and it can be very complex, but a relapse doesn't mean your recovery journey ends.
Rather than viewing relapse as a failure, it can be beneficial to approach it as a natural part of the recovery journey - one that presents an opportunity for introspection and growth.
I believe this kit can become a valuable resource for relapse because I feel it’s necessary to have proactive strategies to help your recovery journey.
Imagine this kit as a personalized toolbox designed to equip you with the essential tools and resources to weather the storm of a relapse. And just like a traditional first aid kit contains items to address physical injuries, this ‘kit’ is tailored to provide emotional and psychological support during challenging moments and helps reinforce the importance of sobriety.
The Kit
1. Emergency Contact List: Having someone to reach out to in times of crisis is crucial and there are many different “supportive contacts” you should consider. Friends, family, sponsors and addiction counsellors play pivotal roles in providing encouragement and understanding. While groups such as the AFFathers Community provide a place for open communication about struggles. Know who you are going to contact and do it! Make sure you reach out.
2. Crisis Coping Strategies: This should be a list of healthy coping mechanisms, such as deep breathing exercises, mindfulness techniques and/or engaging in a favourite hobby. This will help you redirect your thoughts and emotions during a relapse.
3. Personalised Relapse Reflection Worksheet: This worksheet is designed to help you analyse the circumstances and situations that led to your relapse. It should include triggers, the emotions you felt and potential areas for improvement in your recovery plan.
4. Recovery Journal: By keeping a journal, you can document your thoughts and feelings during the relapse. I suggest being as raw and honest as you can. When you reflect back on these entries, you will provide yourself with helpful insights into the events leading up to the relapse and the pain you felt during it. This will improve your chances of not relapsing again.
5. Motivational Materials: Whether it’s this newsletter, another Substack, a sobriety podcast, motivational quotes, a book of success stories or even personal affirmations, you will find it useful to use these to reinforce a positive mindset and remind yourself that recovery is important and possible.
6. List of Distractions: Compile a list of activities that serve as healthy distractions, such as going for a walk, listening to music and/or practising a favourite hobby. These will help you redirect focus away from cravings and refocus your attention on the positives of staying sober.
7. Reminder of Achievements: Keep a list of personal achievements in recovery to serve as a reminder of the progress made and your commitment to long-term sobriety.
Some additional thoughts
If you dive into the archive of this newsletter then you will find multiple resources that will help you realise the importance of understanding the triggers and dynamics of alcohol addiction.
You will also find posts highlighting healthy habits that can significantly reduce the likelihood of relapse. These positive routines include regular exercise, proper nutrition and sufficient sleep.
A healthy lifestyle becomes a powerful ally in the battle against addiction and can contribute to physical well-being, which, in turn, positively impacts mental health.
Other things to consider are counselling and/or therapy. Professional guidance can help you delve into the root causes of your addiction and offer coping mechanisms and strategies for dealing with cravings.
I am not a qualified counsellor or therapist. I am a man/father who is sharing his testimony of addiction and recovery to help others overcome their alcohol dependence. If you feel you need professional help, please reach out to a licensed addiction recovery service.
Thank you for reading: “Introducing the Relapse Recovery First Aid Kit.”
If you enjoyed this article and you would like to support me, then you can become a paid subscriber. If you’re not in the position to do this, I’d be very grateful if you’d ‘buy me a coffee’. I’m a stay-at-home dad and every little helps :)
Check out the last post: “The Rucksack of Shameful Secrets.”
Take care of yourself and your family,
Roscoe | @AFFathers
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I’m really happy to see somebody point out that relapse isn’t ‘the end!!’. I really don’t like where 12-step recovery has gone with that. I believe it’s actually rehab center influence on AA. There’s no mention of ‘birthdays’ in the Big Book. Tom Powers (Bill W’s) sponsee relapsed countless times before he ‘got it’. I’ve dang near been thrown out of meetings for mentioning that!! Here’s the thing; shaming people for relapsing, making them reset their counters and all that just pours rocket fuel on the root problem that got most people in addiction to begin with: shame!! It actually bothers me alot (can you tell!!) that people in recovery can be si ignorant about that. Some people I’ve helped (I’m not into the sponsor/sponsee stuff either) in recovery have relapsed and I don’t make a huge deal of it. “Well, you’ve obviously got some more stuff inside there. Let’s use this as a tool to get to it!!”.
Great article!! Great advice and ideas on the subject of relapsing. Thank you!!!
Thanks for the mention, Roscoe! And what a great idea to create a Relapse Recovery First Aid Kit!