Alcohol Use Disorder Relapse: Facts and How To Maintain Sobriety

Ever feel like you’ve got everything under control, and then — boom — life throws you a curveball, and suddenly you’re back to square one, reaching for the bottle after months of sobriety? For those navigating alcohol dependence or alcohol use disorder (AUD), this can feel all too familiar. But, relapse isn’t the failure it may seem to be at first. In fact, it’s a part of the process for many people on the path to sobriety.

The key isn’t about never relapsing or letting it stop us from continuing our sobriety, but instead knowing how to stand back up stronger each time. Let’s break down the facts about alcohol relapse, and, more importantly, how we can keep moving forward on our journey to lasting sobriety. 

Alcohol Relapse Statistics

To get a clearer picture of how common alcohol relapse is, let’s take a look at some sobering facts: 

• Roughly 40% to 60% of people recovering from AUD will relapse.
• Roughly 90% of people recovering from AUD relapse at least once during treatment.
• Two-thirds of those treated for AUD relapse within the first six months.
• Roughly 15% of people who remain sober for five years or more will relapse. 
• Those recovering from AUD relapse an average of five times before reaching long-term sobriety. 
• Roughly 36% of people with AUD recover after a year. 

Now that we have some quick facts at our fingertips, let’s unpack these statistics in more detail and see what else is going on.

How Many Alcoholics Relapse?

According to the National Institute on Drug Abuse (NIDA), 40% to 60% of people recovering from substance use disorders, including AUD, will experience a relapse at least once in their lifetime.

This shows that relapse is a natural part of recovery from AUD, reminding us that it’s not a sign of failure but instead a learning experience on the journey to sobriety. 

Relapse Rate After Rehab

It’s also common to experience setbacks after treatment. The National Institute on Alcohol Abuse and Alcoholism (NIAAA) reports that roughly 90% of people recovering from AUD relapse at least once during their treatment process.

A separate study found that two-thirds of those treated for AUD relapse within the first six months.

While this might sound discouraging, especially after completing rehab, it’s important to remember that relapse isn’t a sign of failure. Instead, it serves as an opportunity to learn and strengthen long-term sobriety. Relapse, especially in the early stages, is a common hurdle. But over time, as we gain deeper insights about personal triggers and coping strategies, recovery can become easier. 

In fact, research shows that people who remain sober for five years or more have a relapse rate of only 15%. 

This highlights the importance of ongoing support and treatment well beyond the initial stages of recovery. 

Average Number of Relapses Before Sobriety

On average, people recovering from alcohol and other drug misuse relapse around five times before reaching long-term sobriety. 

This reality reinforces the idea that recovery isn’t always linear and that relapses, while challenging, don't indicate the end of recovery.

How Many Alcoholics Recover?

Research shows that the percentage of alcoholics who recover after a year is roughly 36%. 

While this may seem low, it’s important to remember that recovery is different for everyone. Many people successfully reach long-term sobriety, but it just takes longer. 

These statistics often focus on complete abstinence, but the end goal for many in recovery might be moderation or a healthier relationship with alcohol, which aren’t always captured in these numbers. Other people may choose to reduce their drinking to safer, low-risk levels rather than abstain completely. This highlights that recovery can take different forms and each person’s path is unique. 

Now that we know more about how prevalent relapse is, let’s look at why and how it happens.

Why Does Alcohol Relapse Occur?

As the data shows, alcohol relapse can be a common part of recovery from alcohol dependence and alcohol use disorder (AUD). This is because of the way alcohol messes with our brain. 

When we drink, alcohol releases dopamine and serotonin (our “feel-good” hormones) that boost our mood and give us a sense of pleasure. This ties alcohol to these positive emotions, signaling to our brain that we want more. 

When we continue to drink more and more, our body and brain get used to being exposed to a certain level of alcohol. When we quit drinking, this physical and neurological dependence can direct us back to alcohol (alcohol cravings incoming!), increasing the risk of relapse. Let’s get a better understanding of what alcohol relapse is.

Different Stages of Alcohol Relapse

Although we may think of relapse as having a bender after committing to sobriety, relapse often happens gradually and in different stages. Understanding this helps us recognize and stop relapse in its tracks before it gets to the physical act of taking a sip of alcohol. 

• Emotional. This step sets the stage. When we experience stress, anxiety, or other negative emotions, we’re more vulnerable to seeking unhealthy coping mechanisms. We might start to isolate ourselves, neglect self-care, or suppress our emotions, setting the groundwork for habits that can negatively impact our well-being.
• Mental. This is when cravings and thoughts of drinking creep in. We might start to romanticize past drinking experiences to convince ourselves that a drink won’t hurt. 
• Physical. This stage is what we usually think of when we hear “relapse.” It’s the act of actually consuming alcohol after committing to sobriety. The physical stage is a culmination of the emotional and mental struggles that don’t get addressed. 

Staying mindful of the warning signs that occur before the physical stage gives us the power to intervene, protect our progress, and continue moving on our path to sobriety. 

How To Maintain Sobriety and Prevent Relapse

Maintaining and preventing relapse takes more than just willpower. To set ourselves up for success, we can implement a combination of different strategies and support systems. Here are some key approaches to help us navigate our journey:

• Recognize triggers. Identifying our triggers helps us better avoid or manage them. Take a look at these common triggers or use this Drinking Triggers Assessment Tool to gain a better understanding of them.
• Develop coping mechanisms. We can’t always avoid our triggers, but we can develop strategies to overcome them. Some of these strategies may include healthy distractions, mindfulness and meditation, or exercise. For more information on healthy coping mechanisms, check out “Coping Mechanisms: A Toolkit for the Mind.”
• Find structure and balance. Having structure gives us a stronger sense of direction. Create a routine, set SMART goals, and find a balance between recovery and a life outside alcohol/recovery to more effectively maintain sobriety. 
• Practice mindfulness. Mindfulness means being more self-aware and making more conscious decisions that align with our goals. Stay grounded in the present by practicing meditation or journaling.
• Celebrate progress. Taking time to celebrate even the small wins reminds us of the positives, keeping us motivated on our journey to sobriety. One step at a time!
• Develop a support system. Having a support system in place can help us stay on track and give us a push in the right direction when things get tough. Open up to family and friends, seek professional support, or join a peer support group to widen the support circle. 

These strategies can set us up for success on our sobriety journey. But keep in mind that when we refer to success, this doesn’t always mean relapse will never happen. Although it can be the goal, the road to recovery might not always be linear.

What To Do If Relapse Occurs

Even when we’re doing all the “right things,” relapse can still occur. But instead of letting it stop us, we can act intentionally and allow it to fuel us forward. Here’s what we can do: 

• Reach out. It might be natural to feel ashamed, but remember that relapses are a part of recovery and more common than we think. Leaning on our support system during this time can help us develop a plan and continue to keep working towards our goals. Also, don’t forget that Reframe has a 24/7 forum full of people who have been where you are and won’t judge!
• Reflect. It’s important to reflect on the situation so we can better understand our triggers and develop strategies to overcome them. However, it’s equally important not to dwell on it, and treat ourselves with the same kindness we would a friend in the same situation.
• Get back on track. We’ve failed, so we might as well give up, right? Not at all! Relapse is mistakenly thought of as “failure” or needing to start over, but it’s far from that! When we gain a better understanding of our triggers, we can develop healthier coping strategies to be more prepared in the future. 
• Practice self-compassion. As author and fitness instructor Emma Lovewell says, “You cannot hate yourself into change.” While it’s important to acknowledge what went wrong, being too hard on ourselves can hold us back from continuing our journey to sobriety. Remember that relapse is common in recovery, and shift from seeing it as a failure to simply a rehearsal for success.

While relapse may make us feel down, it's actually a stepping stone toward lasting sobriety. By learning from it, we can move forward with more strength and clarity. Relapse isn't something we have to go through alone. If you’re reading this on behalf of a loved one, this part’s for you! Let’s explore how we can support someone else navigating a relapse.

Tips for Family and Friends: What To Do When an Alcoholic Relapses

Relapse can be frustrating even as family and friends of someone in recovery, as we want the best for them. However, it’s important to respond kindly and support them, as external support can make a significant difference in managing relapse. Here are some tips: 

• Be compassionate. Relapses are difficult. When we approach with empathy and compassion, our loved one in recovery may feel more comfortable and motivated to continue on their journey.
• Avoid blame. Relapse isn’t just about willpower. When we blame, we can provoke greater feelings of shame, potentially causing them to give up, get defensive, or isolate themselves from their support system. 
• Don’t make excuses for them. While we want to be supportive, it’s also important to make sure we’re not making excuses for them, as it can enable negative behaviors. Remind them that you’ll be there to support them on their journey, but make sure you’re not inadvertently supporting their habit. 
• Set healthy boundaries. This ensures we’re prioritizing our own well-being, which helps us maintain a healthy relationship with them and help us be there for them in the long run. Make sure you get proper sleep, take time for self-care so you have more capacity to support them — and that you’re not draining all your energy helping them.
• Encourage additional support. As much as we want to support them, there’s only so much we can do. Professional treatment can help them learn strategies to maintain sobriety and also teach us how to better support them. 

By following these tips, we can not only aid in our loved one’s path to sobriety but also foster a stronger, more supportive relationship with them in general.

Moving Forward

Relapse might be a setback, but it can also be an important part of our journey that pushes us forward. By understanding the stages of relapse, alcohol use disorder, identifying triggers, and implementing effective coping strategies, we can turn challenges into opportunities. Let’s celebrate our progress, lean on our support network, and keep moving forward to take steps, no matter how small, toward a healthier, alcohol-free life.