What should I do if I have a slip but don't want to have a full relapse?

Having a slip—using substances briefly after a period of sobriety—can be a terrifying experience that makes you feel like you've ruined everything. However, a slip doesn't have to become a full relapse if you take immediate action to get back on track. The key is responding quickly and honestly rather than letting shame spiral into continued use. Stop using immediately and don't try to "finish what you started." The difference between a slip and a relapse is often determined by what you do next. One drink or one use doesn't have to become a week-long binge if you make the decision to stop right now. Reach out for help immediately, even though you may feel ashamed or embarrassed. Call your sponsor, therapist, a trusted friend in recovery journey, or a crisis hotline. Isolation and shame are the enemies of recovery support, and connecting with support is crucial for getting back on track. Be completely honest about what happened. Don't minimize the slip or make excuses for it. Honesty allows your support network to help you effectively and helps you learn from the experience to prevent future slips. Get to a safe environment away from substances and triggers. If you're in a place where substances are available or where you're likely to continue using, leave immediately. Go to a friend's house, a support group meeting, or another safe location. Analyze what led to the slip without being overly self-critical. What triggers did you encounter? What warning signs did you miss? What coping strategies could you have used instead? This analysis helps you strengthen your recovery plan going forward. Recommit to your recovery plan immediately. Attend a support group meeting as soon as possible, schedule an appointment with your therapist, and resume all the recovery activities you may have been neglecting. Don't wait until tomorrow or next week—start rebuilding your recovery foundation today. Don't let finding identity/perfectionism-how-to-let-go" class="internal-link">need to be perfect derail your recovery. Many people in long-term recovery have experienced slips, and it doesn't mean you're weak or destined to fail. What matters is how you respond to the slip and what you learn from it. Consider whether you need to adjust your recovery plan based on what you learned from the slip. You might need more intensive support, different coping strategies, or to address triggers you hadn't previously identified. Be patient with yourself while also taking the slip seriously. Self-compassion helps you move forward, but you also need to acknowledge that a slip is a serious warning sign that requires immediate attention and possibly changes to your recovery approach. Use the slip as motivation to strengthen your recovery rather than as evidence that recovery doesn't work. Many people find that their recovery becomes stronger after a slip because they gain deeper insight into their triggers and develop more robust coping strategies.