The 5 Stages of Addiction Recovery

If you know one thing about overcoming addiction, it’s probably this: Recovery is a process — and not a simple one. But the more you understand how recovering from addiction may look, the better you can care for yourself and support your loved ones in their journey.

We talked with Jared Harp, DO, a psychiatrist specializing in addiction, about the stages of recovery and what they look like in the real world.

The 5 steps of recovering from addiction

Addiction specialists tend to think of recovery as a process of change — sometimes called a “transtheoretical model” — and it’s not always a linear path.

There are variations to the exact wording and steps, but in general, addiction recovery is typically described in five steps:

1. Pre-contemplation
2. Contemplation
3. Planning
4. Action
5. Maintenance

But importantly, consider the five phases as written in chalk rather than etched in stone.

“Recovery doesn't usually fit into a nice little box,” Dr. Harp says. “Things could change from day to day. You can move forward and backward. You can jump steps. It’s not a linear process.”

With that in mind, he gives us a look at some of the expected steps to addiction recovery.

1. Pre-contemplation

Dr. Harp sums up the pre-contemplation stage of recovery in five words: I don’t have a problem.

In this phase, you may be in denial about how substance use is affecting you or simply unaware of your addiction and its impact.

“At this point, you may not see any need to change,” Dr. Harp explains. “If you don’t see it as being a problem, you don’t have a reason to change.”

2. Contemplation

When you’re in the contemplation stage, you might start considering how substance use is affecting you.

“Ambivalence is a term that we use a lot in this setting,” Dr. Harp shares. “During this phase, you might start to weigh some pros and cons, but in relatively equal measure.”

For example:

• Using is causing me relationship problems, but it’s also helping my anxiety.
• I’m spending a lot of money, but it helps me sleep.
• I hate the hangovers, but I really like going out to the bar with my friends.

In contemplation, you’re open to acknowledging that there may be some drawbacks to substance use, but they don’t outweigh your perceived benefits.

3. Preparation/planning

As the cons start to pile up and overshadow the pros, you may move into what’s known as the preparation or planning phase.

This is when you start to make and take concrete steps away from substance abuse and toward recovery. During this phase, you may find yourself:

• Beginning to research treatment programs or 12-step meetings
• Confiding in a trusted friend or healthcare provider about your use and your concerns
• Setting a quit date

4. Action

The action phase comes when you take meaningful steps to end your relationship with addictive substances.

You stop using. You engage in a recovery program. And you commit fully to achieving sobriety.

For some people, action naturally follows steps like contemplation and planning. In other cases, you’re propelled into action more suddenly — like after substance use causes a health emergency or legal troubles.

“Sometimes, being in a therapeutic treatment environment can flip that switch,” Dr. Harp notes. “You might not have realized the extent of your addiction until you’re there, and your motivation to change develops after the fact.”

5. Maintenance

There’s a reason that people who have a history of drug or alcohol use are said to be in recovery. Unfortunately, relapsing (returning to substance use) is common. It’s not a failure — it’s a part of the process for most people in recovery.

Maintaining sobriety is an active and lifelong process, and in the maintenance stage, you’re proactively working to avoid relapse.

“If you go to the gym regularly and then stop working out, you’re not going to maintain that strength. You’ll lose it over time,” Dr. Harp illustrates. “The same goes for recovery. In maintenance, you’re continually anticipating and avoiding relapse triggers.”

How to support your loved one

Let’s be clear: There is nothing easy about seeing a friend or family member struggle with addiction. And there’s no single “right” way to help them.

“It’s a delicate line to walk,” Dr. Harp acknowledges. “We don’t want to see our loved ones hurting, but we also don’t want to say the ‘wrong’ thing and damage that relationship or jeopardize their recovery.”

He offers these tips:

• Meet them where they are. Rather than try to drag your loved one from one phase to the next, follow their lead. For example, if they’re in the contemplation phase, they may not be receptive to you bringing them a list of local recovery programs. But if they’re talking about seeking treatment, researching options together can be just the right level of support. Take some time to understand where they are and tailor your support accordingly.
• Recognize that the path isn’t linear. Addiction recovery doesn’t always follow a set plan or timeframe. One day, your loved one may be planning to get treatment, and the next, they may decide they don’t need it. Or they may be years into sobriety only to slide back into active addiction. Prepare for the unexpected, and pivot as needed.
• Set boundaries. There’s a lot of space between abandoning and enabling. “People often think that offering any support to a person with addiction is equal to enabling,” Dr. Harp points out. “You can set meaningful boundaries to keep yourself protected while still loving and supporting them, without endorsing their behavior.”
• Get support for yourself. Loving someone in the grips of substance use disorder can be painful, scary and frustrating. Consider treatment programs and therapy specifically for friends and family of people living with addiction.

If you or someone you know is living with substance use disorder and is ready to seek treatment, Dr. Harp recommends these resources:

• Search for local meetings of Alcoholics Anonymous (AA) or Narcotics Anonymous (NA).
• Contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 800.662.HELP (4357) for referrals to local services (U.S.).
• Talk with a primary health care provider about addiction recovery programs and therapists they recommend.
• Review your insurance plan to connect with in-network programs.

Your path may take some twists and turns. That’s expected. But recovery is possible. And help is available when you’re ready.