The Risks of Self-Diagnosis in Mental Health

Relapse is a standard part of addiction recovery, but individuals can take proactive steps to reduce the risk. These steps, known as relapse prevention, aim to identify and manage high-risk situations where substance use may occur. Prevention strategies vary widely. Some people benefit from structured support groups like Alcoholics Anonymous (AA), which offer accountability and community. Others may prefer a solo recovery approach that aligns more closely with their needs. This article explores the pros and cons of group versus solo relapse prevention methods.

What is Relapse?

Relapse refers to the return to substance use after a period of abstinence or controlled use and is often considered a common part of the addiction recovery process. According to the Alcohol and Drug Foundation, relapse occurs when someone abandons their goal of reducing or avoiding substances and reverts to previous patterns of use ^[1].

Relapse differs from a lapse, typically a short-lived slip followed by a recommitment to recovery. A relapse, by contrast, marks a more sustained return to substance use without efforts to reduce or stop.

Importantly, relapse does not happen overnight—it usually develops gradually, beginning weeks or even months before substance use resumes. It often follows a predictable pattern of emotional, mental, and finally physical relapse ^[2].

Relapse prevention efforts aim to help individuals recognize early warning signs and equip them with strategies to stay on track. Starting these efforts early significantly improves the likelihood of long-term recovery success.

Stage 1: Emotional Relapse

An emotional relapse is the first stage in the relapse process, marked not by active substance use but by behaviors and emotions that set the stage for future relapse. At this point, individuals may not consciously want to use again; they often still recall the consequences of their last relapse and wish to avoid repeating it. However, life stressors or unresolved emotional discomfort can trigger patterns of thinking and behavior that increase vulnerability. 

Common signs of an emotional relapse include the following: 

• Suppressing or bottling up emotions
• Withdrawing from social connections
• Skipping recovery meetings
• Attending meetings but not participating
• Fixating on other people’s issues
• Blaming others for personal challenges
• Poor eating and sleeping habits

The common thread in emotional relapse is a decline in self-care. Prevention at this stage involves strengthening emotional, psychological, and physical well-being through healthy routines, open communication, and regular support.

Stage 2: Mental Relapse

The next stage of relapse is mental relapse. Mental relapse is a consequence of prolonged neglected self-care. When individuals struggling with addiction have poor self-care for long enough, they eventually feel uncomfortable with themselves. In a mental relapse, people are restless and agitated. As the tension builds, they think about seeking alcohol or drugs as an escape. In a mental relapse, part of the person wants to use drugs and alcohol, but the other part doesn’t. This internal conflict can lead to some of the following signs:

• Cravings for alcohol or drugs
• Thinking about people, places, and things associated with past relapses
• Minimizing or intentionally forgetting the adverse effects of past relapses, or glamorizing past use
• Bargaining
• Lying
• Thinking of schemes to control substance use 
• Looking for relapse opportunities
• Planning a relapse

When someone is in the mental stage of a relapse, the prevention goal should be to avoid high-risk situations with easy access to alcohol or drugs.

Stage 3: Physical Relapse

The final stage of relapse is when a person starts drinking or using drugs again. This stage is broken into two parts: a lapse or a relapse. As explained earlier, a lapse would be a brief period of use followed by a return to recovery goals, but a relapse would be continual use without a return to abstinence or reduced use.

Studies indicate that most physical relapses happen as relapses of opportunity, meaning they occur when a person believes they have a window where they won’t get caught. Part of relapse prevention would involve rehearsing these situations so that people can have a plan for how to handle them smoothly and efficiently without falling into harmful patterns.

Many people assume that relapse prevention is as simple as saying no when a person is about to reach for a drink or drug, but physical relapse is the last and most challenging stage to stop. This is why relapse prevention measures start long before a person reaches the physical relapse stage; if this stage arises, they have the necessary coping skills, support, and awareness for how to stay committed to their recovery goals.

The Role of Alcoholics Anonymous (AA) in Recovery

Alcoholics Anonymous (AA) is a method of addressing alcohol use disorder based on the completion of a spiritual 12-step program. AA’s philosophy on alcohol use disorder is founded on the belief that addiction is a deadly, chronic, progressive, and multifaceted disease that negatively impacts a person’s social, mental, and spiritual aspects of life. AA has a long history, first appearing in the US as early as the 1930s.

AA offers a structured approach for individuals recovering from addiction. The program involves going to meetings, which are free and can be found all over the world. The meetings follow a book of principles called the Big Book, which links recovery with surrendering to a higher power (or something greater than oneself that will aid in healing). The 12-step program is a built-in community where individuals struggling with the same addictions keep one another accountable in their recovery process ^[3].

Benefits of Joining AA

Participating in Alcoholics Anonymous (AA) offers a range of benefits that support long-term recovery and overall well-being. These include:

Accountability

Alcoholics Anonymous offers accountability in your recovery goals by pairing participants in early recovery with a more seasoned member called a sponsor. This person is someone you can reach out to when you are struggling and the urge to drink is high. Your sponsor can also offer guidance and hope about the recovery process.

Shared Experiences

Although everyone’s experience with addiction is unique, people who participate in AA struggle with the same substance and will be able to relate to what the other is going through. Having this shared experience makes people feel less alone and has the power to take away the shame that people with addiction carry with them. Also, having a supportive network reduces the risk of relapse because the individuals you’re spending time with pursue similar recovery goals.

Improved Life Satisfaction

Researchers have found that participation in a 12-step program increases a person’s existential well-being by giving them a greater purpose. The increased existential well-being, or sense of purpose and meaning in life, leads to an increased personal well-being. Positive thinking, improved mood, and connectedness to the world and others contribute to individual well-being ^[3].

Challenges of Group Recovery Programs

While Alcoholics Anonymous (AA) offers valuable support for many in recovery, it may not be the right fit for everyone. Some individuals may feel increased stigma due to societal misconceptions about AA and its participants. Additionally, early recovery can be a difficult time to commit to a structured program, especially when individuals are still grappling with their relationship to substances or are uncertain about embracing complete abstinence.

AA’s framework is also rooted in spiritual principles, including faith in a higher power. For those who do not identify with these beliefs or prefer a secular approach to recovery, the spiritual component may feel alienating. Moreover, AA promotes total abstinence from alcohol and other substances. Individuals seeking a harm reduction model, which focuses on reducing use rather than complete abstinence, may find that their goals do not align with the AA philosophy, potentially leading to feelings of disconnection or misunderstanding within the group setting.

The Solo Recovery Journey

Some people choose to pursue recovery independently or without the formal support of groups like AA or addiction treatment centers such as rehab. An independent recovery journey is a valid route that many people choose because it offers more individualization without partaking in the “gatekeeping myth.” The gatekeeping myth is that the path to recovery has to involve highly educated specialists in addiction treatment. It undermines individual efforts to change without treatment and doesn’t acknowledge the credibility each person holds over their recovery ^[4].

Substance use disorders don’t simply disappear when a person attends an AA meeting or enters a rehab facility. Instead, recovery is an ongoing process shaped by an individual’s continual motivation to change, coping skills development, personal choices, and adjusted environments. These factors that promote recovery can be found outside of traditional recovery models. People can build accountability into their lives and use self-directed strategies that move them toward lasting change. 

Self-Help Strategies for Preventing Relapse

For individuals pursuing a solo recovery journey, a range of self-help strategies can be effective in managing cravings, navigating triggers, and reducing the risk of relapse. These tools emphasize personal growth, emotional awareness, and proactive behavior change.

Journaling

Journaling is a valuable technique for those in recovery. It allows individuals to process their experiences with addiction, set personal goals, and reflect on their emotions. Daily writing can help identify patterns in thoughts and behavior, promoting self-awareness and encouraging healthier responses to stress or cravings. Structured prompts guide reflection, while free-form journaling supports emotional release and perspective shifts.

Exploring New Hobbies and Interests

Finding meaningful ways to fill the time previously occupied by addiction is essential. Research shows that engaging in purposeful activities, such as volunteering or creative hobbies, can foster a sense of identity and reduce relapse risk by providing fulfillment and structure.

Building Healthy Coping Mechanisms

Recovery requires developing new, constructive ways to manage emotional discomfort. Without the crutch of substances, individuals can benefit from practicing coping skills like deep breathing, mindfulness, physical activity, or talking with trusted friends. These strategies create a personal “toolbox” to help navigate challenges healthily and more resiliently. Examples of healthy coping mechanisms include: 

• Breathing techniques
• Mindfulness practices
• Calling a friend
• Stepping outside
• Using a sober app for accountability
• Exercising
• Removing yourself from the triggering environment
• Setting firm boundaries with people who still use drugs and alcohol

The Importance of Self-Care

Self-care is an essential and ongoing component of recovery. It involves tending to all aspects of one’s well-being, emotional, physical, and spiritual, and is integral to maintaining long-term stability and resilience.

Practicing consistent self-care helps individuals in recovery build a solid foundation for healthier living. Common self-care strategies include:

• Eating a balanced, nourishing diet
• Engaging in regular physical activity
• Prioritizing adequate, restorative sleep
• Spending time in nature to support mental clarity and calm
• Cultivating relationships with supportive, caring individuals
• Participating in activities that foster genuine joy and personal fulfillment
• Choosing rest or solitude over attending potentially triggering social events

By making self-care a regular part of daily life, individuals can better manage stress, avoid burnout, and maintain emotional balance, which are critical in reducing relapse risk and supporting long-term recovery.

Recognizing Triggers and Warning Signs

Each of the three stages of relapse, emotional, mental, and physical, represents a progression toward returning to substance use, with warning signs often emerging weeks or even months before a relapse occurs. Common early indicators include social withdrawal, emotional suppression, romanticizing substance use, and internal bargaining about returning to old behaviors.

Life experiences often activate these warning signs. Recognizing and understanding potential relapse triggers is essential for taking proactive steps to stay aligned with recovery goals.

Some of the most common relapse triggers include:

• Returning to environments or social settings where substance use previously occurred
• Encountering stressful life events, such as conflict, job loss, or financial strain, which were once managed through substance use
• Unresolved trauma, chronic health conditions, or co-occurring mental health disorders, such as anxiety or depression
• Suppressing difficult emotions, including shame, grief, anger, or fear, without accessing healthy coping outlets

Awareness of these triggers is key to effective relapse prevention and long-term recovery.

Building a Personal Support System

Recovery is a long-term journey marked by progress and setbacks, making a strong support system essential, especially for those pursuing recovery independently, outside formal programs like Alcoholics Anonymous. In this context, individuals may need to be more intentional about cultivating a reliable support network.

A support system can be conceptualized as having two layers: an inner and outer circle. The inner circle includes trusted individuals, such as close friends, family members, or mentors, who know the addiction and can offer immediate emotional support during challenging moments. People can turn to these people in times of crisis or vulnerability.

The outer circle consists of broader social connections that contribute to a sense of belonging and reduce isolation. This may include colleagues, fellow volunteers, members of religious or community groups, or individuals from hobby-based clubs. These layers create a foundation of accountability, connection, and encouragement throughout recovery.

When to Seek Professional Help

Recovering from addiction is a complex and often challenging journey that may require more than willpower and personal strategies alone. If efforts to reduce or abstain from drug or alcohol use have been unsuccessful, or if the emotional toll of addiction is significantly impacting daily functioning, relationships, or overall well-being, it may be time to seek professional help for relapse prevention. 

Professional support can take many forms, depending on the severity of substance use and co-occurring mental health concerns. Options include meeting regularly with a licensed therapist, enrolling in an outpatient program, undergoing medically supervised detox, or entering a residential rehabilitation facility for more intensive care.

There is no shame in needing additional support. Addiction is a multifaceted condition that often requires a combination of therapeutic, medical, and emotional interventions. Whether pursuing recovery through a structured group like Alcoholics Anonymous or following an independent path, professional guidance can play a vital role in achieving and maintaining long-term recovery.

Finding a Path to Recovery

Recovery is a deeply personal journey, and individuals benefit from different approaches depending on their unique needs, values, and circumstances. Every recovery path has advantages and challenges, and no one-size-fits-all solution exists.

Twelve-step programs such as Alcoholics Anonymous (AA) offer structure, built-in community, and accountability, features that may be particularly helpful for those seeking a clear, guided framework. These programs can provide a sense of belonging and consistent support from others on similar journeys.

Alternatively, some individuals may find that a solo recovery path better aligns with their preferences and lifestyle. Independent recovery allows for greater flexibility and personalization, empowering individuals to integrate recovery into their daily lives in a sustainable and self-directed way.

Regardless of the chosen path, structured programs and individualized approaches offer valuable tools for growth, healing, and long-term relapse prevention. What matters most is selecting the approach that fosters commitment and promotes lasting well-being.