Relapse Series - Part 3 of 5
Part 1: Understanding Relapse: Why It Happens
Part 2: The Relapse Cycle: How It Builds and Breaks
Part 3: How to Prevent Relapse ← you’re here
Part 4: Recovering After Relapse: Moving Forward Stronger
Part 5: Relapse-Resistant Momentum: Lasting Sobriety
Prevention Isn’t About Willpower
A lot of people think staying sober is about discipline. It’s not.
If that were true, every high-achiever would quit on the first try.
Prevention is about systems and preparation. When you’ve built a strong foundation, triggers lose their edge and cravings fade before they even start.
Why Your Foundation Matters
Think of a house on shaky soil. It might stand for a while, but one heavy storm can bring it down.
Sobriety without a foundation is the same. You can grit through cravings for a bit, but one emotional storm can knock you off track.
A solid foundation does three things:
- Weakens triggers before they grow.
- Rewires old thought patterns so cravings lose power.
- Builds resilience so stress or celebration doesn’t send you back to alcohol.
Step 1: Map Your Triggers
You’ve already seen how triggers drive relapse. Now it’s time to map your own.
Action step: Write down your top five triggers. For each, ask:
What does this trigger promise me? (Relaxation? Escape? Connection?)
That’s the key. Triggers aren’t about alcohol itself. They’re about what you believe alcohol gives you.
Step 2: Rewire Old Beliefs
Every craving starts with a thought. Noticing that thought is the first step. Changing it is the real work.
Here’s how:
- Identify the belief (“Alcohol helps me relax”).
- Challenge it (“It ruins my sleep and raises my stress the next day”).
- Replace it (“Real relaxation comes from recovery, not sedation”).
- Repeat until it sticks.
Think of it like updating software. The old program keeps running until you overwrite it with the new one.
Step 3: Build Emotional Resilience
Triggers hit hardest when emotions run high. Resilience keeps you steady.
Tools that work:
- Breathwork – 90 seconds of deep breathing weakens cravings.
- Mindful breaks – Pause and ask: What am I feeling? Where do I feel it?
- Recovery basics – Sleep, nutrition, movement. A tired brain is a vulnerable brain.
Step 4: Use Spaced Repetition
Learning once isn’t enough. New beliefs need constant reinforcement.
- Review your trigger map weekly.
- Repeat your new beliefs daily.
- Revisit lessons often, especially when you feel stretched.
Spaced repetition is like watering roots. It keeps your foundation strong.
Step 5: Create a Rapid Response Plan
Even with preparation, cravings can surprise you. That’s why you need a plan you can use without thinking.
A simple one:
- Pause and breathe.
- Name it: This is a craving, not a command.
- Use a tool: breathwork, journaling, reaching out.
- Redirect: move, change your surroundings, or do something you can’t do while drinking.
When you’ve got a plan ready, you don’t waste time scrambling in the moment.
The Payoff of Preparation
Prevention isn’t about perfection. It’s about preparation.
When you map your triggers, rewire your beliefs, and build resilience, you’re not just avoiding alcohol. You’re building confidence and freedom.
Momentum grows. Each sober day feels easier because your brain is adjusting to a new normal.
And the best part? You stop fearing relapse. Triggers don’t feel dangerous anymore. They become opportunities to practice strength.
What to Remember About Prevention
- Prevention is about systems, not willpower.
- Mapping and rewiring weaken cravings.
- Emotional resilience and repetition keep your foundation strong.
- A rapid response plan gives you power in the moment.
With preparation, alcohol loses its grip—not by chance, but by design.
— Brent