6 Stages of Addiction Recovery

Recovery from addiction is a deeply personal process, and it can look different for each person. Some people benefit from professional support, such as counseling or medications, while others may rely more on peer groups, community connections, or self-guided strategies. Not everyone enters a residential treatment center, and that’s OK — the recovery process can take many forms.

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It’s also important to remember that progress is rarely a straight line. Setbacks or slower periods of growth are common, and they don’t mean failure. Instead of thinking about recovery as a race with a finish line, it may be more helpful to see it as a lifelong journey of healing and change.

At its core, recovery is about making lasting shifts in behavior, thought patterns, and daily choices that support health and well-being. One way health experts describe this process is through the transtheoretical model of change, which outlines six stages. Here’s what those stages look like when applied to addiction recovery.

1. Precontemplation

Precontemplation is the first stage of change. In this stage, a person may not believe they have a problem with substance use or may not see how changing their behavior could help. They might feel pressure from others to make changes, but they don’t yet have their own motivation to do so.

It’s common for people in this stage to seem defensive or to minimize the impact of substance use. They may acknowledge using substances but downplay how it affects their health, relationships, or responsibilities. Some might say their use isn’t dangerous or disruptive to relationships and responsibilities, even when loved ones notice otherwise.

Often, a major life event — such as becoming a parent, experiencing a health scare, or losing someone close — can shift perspective and spark movement beyond this stage. Until then, it may be difficult for someone in precontemplation to recognize the need for change.

2. Contemplation

In the contemplation stage, a person begins to recognize that substance use may be a problem. They may start thinking about recovery but feel uncertain about whether change is worth the effort.

This stage is often marked by ambivalence and indecision. Someone might acknowledge the negative consequences of substance use but still feel hesitant to take action. At the same time, contemplation offers an important window of opportunity to explore recovery and learn more about available options.

One helpful strategy during this stage is practicing what counselors call “change talk,” a concept based on an approach called motivational interviewing. Change talk focuses on reasons for change and the benefits that come with it.

If you’re in this stage, you might try an exercise such as writing down two versions of your future: one in which you make changes and one in which you don’t. Highlight what you could gain through recovery, such as:

• Improved health
• Stronger relationships with friends or family members
• Progress toward personal goals

3. Preparation

In the preparation stage, a person begins to see that the benefits of recovery outweigh the perceived challenges — such as taking time off work for treatment or worrying about how others might react. They not only recognize that substance use is a problem; they also believe that pursuing recovery is worthwhile.

During this stage, people often start taking small steps toward change or exploring resources that can support them. For example, someone might try to:

• Cut back on substance use
• Make healthier lifestyle choices
• Research treatment programs and peer support groups

These early actions help build momentum and lay the foundation for the next stage of recovery.

4. Action

The action stage is when meaningful change takes place. A person in this stage feels more confident about their ability to reduce or stop substance use and is ready to do the hard work of building a healthier life. They commit to change and may be more open to seeking and accepting support from others.

Taking action can include steps such as:

• Seeking inpatient detoxification for withdrawal symptoms
• Signing up for an outpatient counseling or group therapy program
• Telling a healthcare provider that you need help with addictive behaviors

The right treatment options depend on each person’s needs, preferences, and circumstances. What matters most is taking steps toward recovery and celebrating progress along the way. Reaching the action stage itself is a major accomplishment and a reason to feel hopeful.

Challenges are normal at this stage, which is why planning ahead can make a big difference. Avoiding known triggers and practicing healthy coping strategies — such as relaxation techniques, mindfulness, or stress management skills — can help maintain momentum and reduce the risk of setbacks.

5. Maintenance

Maintenance is often seen as a major milestone in addiction recovery. A person is typically considered in this stage if they’ve avoided substance use for six months or longer.

Research shows that the longer someone maintains recovery, the lower their risk of returning to substance use. This may be because they’ve built skills, confidence, and strategies to handle triggers and make healthier choices.

An important part of maintenance is creating an environment that supports recovery. This may involve replacing old routines or relationships with healthier ones. Examples include:

• Participating in family therapy
• Exploring a new hobby
• Adopting a pet
• Preparing for a new job
• Building social connections that encourage well-being rather than substance use

These positive changes strengthen long-term recovery and support a fulfilling lifestyle.

6. (Sometimes) Relapse

Relapse (returning to substance use after a period of recovery) is sometimes described as an unofficial sixth stage of change. It’s common and should not be seen as a failure. Recovery is a lifelong process, and many people experience setbacks along the way.

Relapse is most likely during the first six months of recovery, making this a critical time to build a strong support system. Having access to mental health care, peer groups, and trusted relationships can help reduce the risk and support long-term recovery.

If relapse occurs, it doesn’t mean starting over. While some people may feel they’ve returned to the earliest stages of change, most re-enter at the contemplation stage or preparation stage.

Relapse can serve as a valuable learning experience, offering insight into what strategies work, what challenges remain, and how to move forward with greater resilience and awareness.

What Can Recovery Mean for You?

Recovery has the power to transform your life. It allows you to regain control, make choices that align with your values, and build a future that feels meaningful to you.

It’s also important to remember that recovery isn’t always a straight path. Many people experience setbacks or relapses along the way — and that’s a normal part of the process. What matters most is continuing to move forward, even after challenges. Each step, whether big or small, contributes to long-term recovery.

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On MyOpioidRecoveryTeam, people share their experiences with opioid use disorder, get advice, and find support from others who understand.

Where do you stand on your recovery journey today? Let others know in the comments below.