Relapse
Have you slipped back into an old habit and are you fed up with it? Perhaps you’ve started eating more again, exercising less, smoking again or drinking alcohol more often. A relapse can feel like a failure. But relapses are often part and parcel of behavioural change. It doesn’t mean you’re starting from scratch all over again. The most important thing is how you deal with a relapse. If you’re too hard on yourself, you’re more likely to give up trying altogether. If you use a relapse as a learning experience, you can discover what you need during difficult moments.
What do you notice?
Relapse can occur in various ways. Sometimes suddenly. Sometimes gradually.
You may, for example, notice that:
- old habits resurface;
- You think it’s pointless anyway;
- if you feel ashamed or guilty;
- you put off making healthy choices;
- you have less structure;
- you didn’t see those difficult moments coming;
- avoids your support;
- you’ll end up thinking it’s all or nothing;
- you lose your motivation.
Sometimes, just one difficult moment is enough to make you think that everything has gone wrong. But that’s not true. You can always get back on track.
What could be causing this?
Relapses often occur during times of stress, tiredness, public holidays, holidays, illness, grief or when life gets hectic. It is precisely at times when life takes a different turn that people fall back on familiar patterns.
Even overly strict targets can lead to a relapse. If a plan leaves little room for ordinary days and difficult days, it is hard to stick to.
In addition, a lack of support may be a factor. Change is more difficult if you have to do it on your own or if those around you are not on board.
What can you do yourself?
It helps to look at relapses calmly rather than judging yourself.
For example, you could:
- write down what happened before the relapse;
- to see which moment was difficult;
- Choose one small step to get started again;
- ask for support;
- to make your goal smaller;
- preparing for difficult situations in advance;
- don’t wait until Monday or the start of a new month;
- remind yourself of what you have already achieved.
A setback is a warning sign. It shows where your plan needs extra support.
When is it advisable to seek help?
It is wise to seek help if you keep relapsing and do not know why. Support can also help if a relapse causes a great deal of shame, low mood or stress.
Be sure to seek help if you experience a relapse into smoking, vaping, heavy alcohol consumption or eating habits that you cannot control. Your GP can then advise you.
How Rondom can help
Together, we’ll look at your relapse without judgement. In doing so, we’ll focus on stress, sleep, social situations, emotions, habits and support.
A lifestyle coach can help you draw up a relapse prevention plan and get back into new habits. Psychological Support may be appropriate for issues such as shame, low mood, emotional eating or addictive behaviours. A occupational therapist can help if planning, energy levels or daily routine are factors.
Together, we are looking for a way to use setbacks as learning opportunities and to move forward again.
