Why Do You Relapse During the New Year?

The New Year feels like the perfect time to hit the reset button. New calendar, new goals, new you!  That’s why so many people use it as motivation to quit bad habits, whether it’s drinking, drugs, or something else they’ve been wrestling with. It’s easy to feel pumped up on January 1st, making resolutions and jumping into them headfirst. The truth is, that initial motivation often fades quickly. Within days or weeks, you might slip back into old habits and feel worse because of it.

Relapsing during the New Year happens to more people than you think. But don’t beat yourself up about it. Relapse isn’t a sign of failure but rather, it’s a sign you’re human. In this blog post, we will break down why this happens and how to avoid it. We’ll cover common pitfalls so you can have a better handle on how to make a lasting change.

1) You’re Trying to Quit Cold Turkey

The idea of going cold turkey” is tempting. You think, “Why not stop all at once? One big decision, and I’m done.” It sounds simple and quick, but the truth is, it rarely works. Quitting something you’ve been doing for months or even years isn’t just about willpower. Getting rid of an addiction is about undoing habits and even physical dependencies. So, jumping in without a plan or professional guidance can leave you more frustrated when the cravings hit, or when old routines creep back in.

Let’s say you’re trying to quit alcohol. Instead of quitting cold turkey, consider a gradual tapering approach to reduce the risk of severe withdrawal symptoms. Cutting back slowly allows your body to adjust and can make the process more manageable. For example, reduce the number of drinks you have per day over time. However, for heavy drinkers, professional detox is essential, as sudden withdrawal can be dangerous and even life-threatening.

2) You Are Not Fully Prepared on What to Expect

One major reason for relapse is that you weren’t fully prepared, physically or mentally. Deciding to quit a habit is one thing, but being ready to handle the challenges that come with it is another. Most people underestimate how tough it can get. You’ll deal with cravings, mood swings, or even withdrawal symptoms, depending on the habit.  And if you weren’t expecting them, relapse feels like the easiest way out.

Preparation is key when it comes to dealing with what happens after quitting a substance. Researching online can give you a general idea about symptoms like anxiety, restlessness, or physical discomfort, but it’s important to remember that no online advice can replace the guidance of a medical professional. A healthcare provider can offer personalized advice, monitor your progress, and help you manage withdrawal safely.

3) You’re Overwhelmed by the Expectations of a New Beginning

The New Year brings a lot of pressure. Everyone’s making promises to themselves, setting goals, and sharing New Year’s resolutions on social media. It’s easy to buy into the idea that you have to be a “new you” in the new year. But the reality is that stacking too many expectations on yourself can be overwhelming.

Trying to quit smoking, start exercising, eat healthier, and save more money all at once is a lot to take on. That pressure can easily become too much. If one goal slips, it can feel like everything is falling apart.

So, instead of taking on five resolutions at a time, focus on one or two. Break those into smaller, manageable steps you can work on daily. Celebrate the small wins, like making it through one craving or showing up to your first gym session. Remember, progress isn't an “all or nothing" process. It’s okay to fall short sometimes as long as you keep moving forward.

4)You Do Not Have a Support System

Going at it alone might work for some people, but for most of us, having others cheering us on makes a huge difference. Without support, the road to change can feel lonely and overwhelming, and that loneliness can push you back into old habits.

If you don’t already have a support network, now’s the time to build one. It could be a friend, family member, or even a local community group. If you’re nervous about sharing your struggles, start small.  Maybe join an online forum where people are working on the same goals as you. For some, joining a structured program or group, like Alcoholics Anonymous or a fitness class, offers accountability and motivation.

5) You Did Not Consult a Professional

We live in a world where everyone’s trying to “DIY” everything, including big life changes. But there’s a reason professionals exist. Professionals like therapists, coaches, or doctors can give you tools, support, and advice tailored to your situation. When you skip this step, you’re missing out on expertise that could make all the difference.

Investing in professional guidance can set you up for long-term success, not just short bursts of motivation. Talk to your doctor about your goals and ask what resources are available. Maybe therapy, medication, or a structured program could help. Even just one session with a counselor can give you a clearer understanding of your triggers and how to handle them.

Best Addiction Treatment in Anaheim, CA

Understanding why relapse happens is the first step to moving forward. If you have stumbled and fallen, know that it's not the end. With determination and support, you can get back on track towards a lasting recovery.

If you or a loved one needs help with addiction treatment, Anaheim Lighthouse is the best rehab for drug and alcohol addiction in Anaheim, CA. Our programs are individualized and evidence-based, with a team of professionals dedicated to helping you achieve long-term sobriety. Don't hesitate to reach out for help. Contact Anaheim Lighthouse today.