Relapse is a word that carries stigma, fear, and misunderstanding. For many people in recovery, it’s seen as a catastrophic failure—but in truth, relapse is often part of the healing journey. Understanding the three stages of relapse—emotional, mental, and physical relapse—can empower individuals to spot warning signs early and take control of their recovery.

Addiction experts agree: relapse is not a singular moment of weakness. It’s a gradual process that builds over time and can be prevented or interrupted with awareness and the right support. At Asana Recovery, we believe that learning about the stages of relapse is one of the most important steps toward lasting sobriety.

What Are the Stages of Relapse?

In addiction recovery, relapse is defined as the return to substance use after a period of abstinence. While many assume relapse happens all at once, the reality is more complex. There are three stages of relapse:

1. Emotional relapse
   
   
2. Mental relapse
   
   
3. Physical relapse
   
   

These phases of relapse unfold gradually—mirroring the same cycle of addiction that many people experienced before getting sober. The earlier you recognize these patterns, the better your chances of avoiding a full-blown relapse stage.

This concept is central in the stages of change model, where relapse is often acknowledged as a natural part of the cycle.

Stage 1: Emotional Relapse

During emotional relapse, people typically aren’t thinking about using drugs or alcohol. However, their emotions and behaviors may set the stage for future relapse.

You might experience:

• Bottled-up feelings and emotional suppression
  
  
• Irritability, anxiety, or mood swings
  
  
• Poor self-care and disrupted sleep patterns
  
  
• Isolation and withdrawal from support systems
  
  

This stage is often marked by denial. You may think, “I’m fine,” even as internal tension builds. Over time, these emotional patterns weaken your defenses, making you more susceptible to mental relapse.

Understanding what emotional relapse is helps break the cycle early. Worksheets and journaling exercises (like those found in an emotional relapse worksheet) can be powerful tools in identifying triggers.

Stage 2: Mental Relapse

When mental relapse begins, a tug-of-war starts in the mind. One part of you wants to stay sober, while another part fantasizes about using again.

Common signs of mental relapse include:

• Cravings for substances
  
  
• Glorifying past drug or alcohol use
  
  
• Minimizing the consequences of using
  
  
• Lying or sneaking around
  
  
• Planning or imagining the “controlled” use of substances
  
  

At this stage, individuals may start spending time with people who are still using or visiting old hangouts. Left unchecked, mental relapse progresses quickly to the next phase.

Understanding the definition of mental relapse is essential for intervention. It’s not just about cravings—it’s about the internal rationalizations that lead you closer to physical use.

Stage 3: Physical Relapse

This is the most visible and serious of the three stages of relapse—the point at which a person actually uses drugs or alcohol.

But even here, there’s nuance.

Physical relapse may begin with a “slip”—a one-time use followed by guilt—or it can mark a full return to addictive behaviors. Recognizing that you’re in this stage doesn’t mean you’ve failed. Instead, it’s an opportunity to course correct and seek help before falling deeper into substance abuse relapse.

Many people ask: “What is considered a relapse?” It can vary depending on your recovery philosophy. In 12-step programs, even a single use resets your sobriety date, but some approaches consider intent, frequency, and behavior.

Is Relapse a Part of Recovery?

Yes. For many, relapse is part of recovery. In fact, it’s often seen as a learning experience, highlighting weaknesses in a treatment plan or areas that need more support.

According to research, between 40% and 60% of people in recovery relapse at least once. That figure may seem high—but it’s comparable to relapse rates for other chronic conditions like hypertension or diabetes.

Relapse doesn’t mean you’re starting over from scratch. But it does mean you need to reflect, adjust, and recommit to recovery. Whether you’re dealing with relapse during recovery, questioning if you’ve relapsed in AA, or wondering “how many relapses before sobriety sticks?”—you’re not alone.

Which Phase of Recovery Is Characterized by Long Periods of Relapse and Adjustment?

This is a common and important question—especially for those in early recovery.

The adjustment phase of recovery is often characterized by repeated triggers, emotional instability, and doubts about long-term sobriety. It’s also when people experience PAWS (post-acute withdrawal syndrome), which can last for months.

During this time, the risk of long periods of relapse and adjustment is high. Triggers are everywhere, support systems may not yet be solidified, and old coping mechanisms begin to re-emerge.

Understanding which phase of recovery generally takes the longest to move through can help reduce guilt and increase persistence. Sobriety is not linear—it’s a winding journey that requires ongoing effort.

What Triggers Relapse?

Relapse triggers are internal or external cues that remind the brain of past substance use. These cues—whether people, places, emotions, or patterns—can spark intense cravings.

Common Types of Triggers

• Social triggers: Seeing friends you used with, visiting bars, or attending parties
  
  
• Emotional triggers: Depression, anger, loneliness, or stress
  
  
• Pattern triggers: Holidays, weekends, or specific routines associated with past use
  
  
• Withdrawal triggers: PAWS symptoms like fatigue, anxiety, or cravings
  
  

Each trigger affects people differently, but emotional and pattern triggers are among the most dangerous because they often go unrecognized until it’s too late.

How to Identify Your Personal Triggers

Knowing your triggers is one of the most effective tools in preventing relapse. Reflect on questions like:

• Who were you with when you used?
  
  
• Where were you?
  
  
• What emotions were you feeling before, during, and after?
  
  
• What patterns or environments were involved?
  
  

Keeping a trigger journal can help bring clarity. Even subtle cues like a certain smell or season can act as a relapse phase trigger.

The more you understand your relapse patterns, the easier it is to avoid or manage them.

How to Prevent a Relapse

While there’s no universal formula, these strategies are proven to reduce the risk of relapse:

• Attend support groups regularly (12-step, SMART, or group therapy)
  
  
• Prioritize sleep, nutrition, and exercise
  
  
• Use mindfulness and meditation to reduce stress
  
  
• Seek counseling or CBT to address emotional trauma
  
  
• Build a strong support system with sober peers
  
  
• Avoid known triggers when possible
  
  
• Create a daily routine that promotes structure
  
  

Remember: relapse prevention takes place in multiple stages of change, and often requires ongoing reinforcement.

Downloadable Recovery Tools

To help reinforce your learning, here are helpful tools:

• 📄 3 Stages of Relapse PDF
  
  
• 📝 Stages of Relapse Worksheet
  
  
• 📘 Emotional Relapse Worksheet
  
  

These resources can be used with your sponsor, therapist, or support group as part of your ongoing recovery plan.

When to Seek Help After a Relapse

If you’ve relapsed, know that help is available. Whether it was a one-time slip or a full return to use, treatment can help you get back on track.

At Asana Recovery, we specialize in helping individuals through every relapse stage, including:

• Personalized relapse prevention planning
  
  
• Treatment after emotional or mental relapse
  
  
• Support for co-occurring mental health conditions
  
  
• Holistic care and aftercare coordination
  
  

Reclaim Your Recovery with Support from Asana Recovery

If you’re navigating one of the three stages of relapse, you’re not alone—and you’re not starting over. At Asana Recovery, we specialize in helping individuals regain control with evidence-based care, relapse prevention planning, and personalized support. Whether you’re facing emotional, mental, or physical relapse, our compassionate team is here to guide you back to stability and strength. Call us today or verify your insurance to take the next step in your recovery journey.

Explore our services across Orange County:

• Alcohol and Drug Rehab in Costa Mesa
• Alcohol and Drug Rehab in Huntington Beach
• Alcohol and Drug Outpatient Rehab in Fountain Valley

Frequently Asked Questions About the 3 Stages of Relapse

What are the 3 stages of relapse in addiction recovery?

The three stages of relapse are emotional relapse, mental relapse, and physical relapse. Emotional relapse begins with denial and poor self-care. Mental relapse introduces cravings and internal conflict, while physical relapse marks the return to substance use. Recognizing the stages of relapse early helps prevent full relapse.

What is emotional relapse and how can I recognize it?

Emotional relapse is the first stage of the relapse process. Although you’re not thinking about using drugs or alcohol yet, your emotional state—such as mood swings, isolation, or avoiding meetings—can signal an increased risk. Journaling or using an emotional relapse worksheet can help you identify red flags.

What is a mental relapse in addiction?

A mental relapse occurs when part of you wants to stay sober, but another part begins fantasizing about substance use. Symptoms include cravings, lying, or glamorizing past drug or alcohol use. Without intervention, mental relapse often leads to physical relapse.

What counts as a relapse during recovery?

A relapse is any return to drug or alcohol use after a period of abstinence. Whether it’s a single use (a “slip”) or a full return to old habits, both are considered part of the relapse stage. Some recovery programs reset sobriety dates after a slip; others focus on intent and behavior.

Is relapse a part of recovery?

Yes. For many individuals, relapse is part of recovery, especially with chronic substance use disorders. It’s a sign that something in the treatment plan needs adjustment—not a failure. The relapse process can become a powerful learning opportunity if addressed quickly.

Which phase of recovery is characterized by long periods of relapse and adjustment?

The adjustment phase of recovery—often following detox or early sobriety—is where many people experience long periods of relapse and adjustment. During this time, emotional instability, PAWS (post-acute withdrawal syndrome), and vulnerability to triggers are common.

What are common relapse triggers I should avoid?

Common relapse triggers include emotional stress, social pressure, holidays, boredom, and withdrawal symptoms. These may be categorized into emotional, social, pattern, and withdrawal triggers. Knowing your triggers is key to relapse prevention.

How many relapses before sobriety is maintained?

There is no fixed number. Some people achieve lasting sobriety after one relapse, while others face multiple relapses. What’s important is recognizing the types of relapse—emotional, mental, and physical—and learning how to recover more quickly each time.

Do you reset your sobriety date after a relapse?

In many recovery programs like AA, yes—you reset your sobriety count after any drug or alcohol use. However, in harm-reduction or individualized models, the focus may be more on progress and triggers rather than a single slip.

Can relapse be prevented entirely?

Yes and no. While relapse prevention strategies like therapy, support groups, and healthy routines greatly reduce risk, relapse is often a phase of recovery for many people. The key is early intervention—especially during emotional or mental relapse.