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How to Prevent Relapse: Ignite The New Year with Momentum

Updated: Aug 13, 2023


Cleaning Walkthrough

As a recovery coach and trauma-informed nutritionist, I believe sobriety can change your life. That's why I teach self-care rituals and built a membership Life in Recovery to help those who need support achieving and mastering their unresolved pain from the past, trauma, and addiction.


When I remind clients to support others' self-care goals and not to let another year slip by. My clients always ask me, "How do you stay focused all year and prevent relapse?"


It's simple.


I stay busy with tasks that move my sobriety goals forward in life. Staying busy counseling clients, running and managing a cleaning business, and working as a Public Notary and Loan Signing Agent has been one of the most effective relapse prevention techniques I use in my recovery plan. Engaging in productive activities and hobbies can provide a sense of purpose, promote healthy habits, and reduce the risk of boredom or stress-induced substance use.


It’s important to find activities that align with your interests and recovery goals and to establish a routine that incorporates these activities. Examples of activities can include volunteering, taking up a new hobby, or learning a new skill, or in my case building a business and creating generational wealth for my family.


I prevent relapse in my emotional eating disorder and codependency behavior because I live by strict principles, self-care rituals, and routines that help me gain momentum, breaking through New Year and mid-year slumps. As a trauma-informed Nutritionist and Recovery Coach I have the knowledge and tools to take care of myself as a business owner and serial entrepreneur. Preventing relapsing in my sobriety is my top priority.


It's all about choosing to make your self-care, life, and business goals a top priority. You are the only one that decides your goals, daily schedule, and what tasks you want to perform each day you wake up. The difference between me and someone who is still struggling with sobriety, an active addiction, and business goals is our daily actions. I choose to focus on money-generating activities and self-care, while they don't. They may allow food pushers, friends, or family members to influence their daily habits. I don't. I set and enforce strong boundaries so I can do the work needed to heal and recover. It ain't easy. I just choose to do it every day no matter what is happening or going on in my life. I don't self-neglect, or cancel self-care or business tasks anymore to accommodate someone else needs or demands.


Avoiding high-risk situations is an important part of relapse prevention, and strategies can include developing a plan for responding to cravings, seeking out healthy distractions, or engaging in sober activities with supportive individuals.

It’s also necessary to communicate boundaries and limitations to others and to recognize that avoiding high-risk situations may involve making difficult but necessary choices. By developing a plan for avoiding high-risk situations, individuals can reduce the risk of physical relapse and stay focused on their recovery goals.


To close the gap between where you are (for me codependent people pleaser and emotional binge eating disorder) and where you want to be (sobriety and sober living) you gotta do something different from what you've been doing. Period.


Gaining Momentum For The New Year To Prevent Relapse In Your Sobriety


Self care for business owners

How Do You Prevent Relapse?


Staying sober is an ongoing journey and the risk of relapse is always present, which is why it’s important to have a solid plan in place to prevent it from happening. Preventing relapsing in your recovery means you gotta get discipline.


How to keep yourself from relapsing?


Coping skills are the tools and strategies individuals use to manage stressful or triggering situations without turning to food, alcohol, drugs, or any unhealthy habit.


Developing and practicing effective coping skills is crucial for any addiction recovery, as it can help individuals navigate challenges and avoid relapse.


Types of coping skills can include distraction techniques, such as going for a walk or listening to music, as well as relaxation techniques, such as deep breathing or meditation. Other examples include problem-solving skills, assertiveness training, learning to identify and challenge negative thoughts, and creating self-care rituals to keep you aligned with your recovery plan and wellness goals.


A Relapse Prevention Plan


Getting ready for another New Year can be challenging, especially if you're feeling tired or unmotivated. Here are some tips to help you prepare for the week ahead they are the exact rituals I do each week to plan my day and week ahead:

  1. Reflect on your successes: Take a few moments to reflect on your successes from the previous week. Celebrating your accomplishments can help you start the new week with a positive attitude.

  2. Plan your schedule: Take some time to plan your schedule for the upcoming week. Identify your top priorities and schedule them in first. This can help you feel more organized and in control.

  3. Set new goals: Setting new goals for the week ahead can help you stay focused and motivated. Make sure your goals are specific, measurable, and achievable.

  4. Practice self-care: Taking care of your physical and mental health is important for staying motivated and productive. Make sure you're getting enough sleep, eating a healthy diet, and taking breaks throughout the day to recharge.

  5. Visualize success: Take some time to visualize yourself achieving your goals and feeling successful. This can help you feel more confident and motivated as you head into the new week.

  6. Stay connected: Connecting with others can help you stay motivated and engaged. Consider reaching out to a mentor, colleague, or friend for support and encouragement. I have a business coach and a mindset coach that are a part of my wellness team that helps me stay focused, motivated, and on track.

Importance of Relapse Prevention


Relapse refers to the recurrence of substance use after a period of abstinence. It’s important to note that relapse is not a sign of failure but rather a common and often predictable part of the recovery process.


Food, drug, or alcohol relapse can occur for various reasons, including exposure to triggers, stress, and a lack of effective coping strategies. Understanding the distinct stages of relapse is crucial for individuals and their loved ones to recognize the warning signs and take action to prevent it from occurring.


Remember, getting ready for the week and year ahead is about setting yourself up for success and starting the year and week with a positive mindset. By reflecting on your successes, planning your schedule, setting new goals, practicing self-care, visualizing success, and staying connected, you can prepare for another productive and successful week and even year. These tasks are very simple but also very important. By implementing these tactics, you can increase your chances of maintaining sobriety and achieving long-term recovery.


If you are like me in recovering from an addiction or trauma and you need cleaning support so you can begin your self-care journey schedule an appointment with us today.


Contact: Dr. Nikki LeToya White

Text to Schedule a Walk Through: 334.590.3274​

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