The Abstinence Violation Effect and Overcoming It

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In the multifaceted journey of overcoming addiction and living a healthier life, individuals often encounter a psychological phenomenon known as the abstinence violation effect (AVE). It sheds light on the challenges individuals face when attempting to maintain abstinence and how a single lapse can trigger a surge of negative emotions, potentially leading to a full relapse or a return to unhealthy living (Collins & Witkiewitz, 2013; Larimer, Palmer, & Marlatt, 1999).

AVE occurs when someone who is striving for abstinence from a particular behavior or substance experiences a setback, such as a lapse or relapse. Instead of viewing the incident as a temporary setback, the individual perceives it as evidence of personal failure, leading to increased feelings of guilt, shame, and hopelessness (Collins & Witkiewitz, 2013; Larimer, Palmer, & Marlatt, 1999). It can impact someone who is trying to be abstinent from alcohol and drug use in addition to someone trying to make positive changes to their diet, exercise, and other aspects of their lives.

Let us take a closer look at these two examples. Jim is a recovering alcoholic who successfully abstained from drinking for several months. One day, when he was faced with a stressful situation, he felt overwhelmed, gave in to the urge, and had a drink. The abstinence violation effect might induce Jim to think, “I have failed. I have lost all that time,” which can trigger a self-destructive mindset and potentially lead to further relapse.

Another example is Taylor, who has been doing a wonderful job taking walks and engaging in healthier eating. Taylor uses an app to watch her intake of calorie limit and does see positive outcomes to her new lifestyle. One night, she craves pizza and wings, orders out, and goes over her calories for the day.

Taylor may think, “All that good work down the drain, I am never going to be able to keep this up for my life.” Like Jim, this may also trigger a negative mindset and a return to unhealthy eating and a lack of physical exercise.

Understanding the AVE is crucial for individuals in recovery and those focused on healthier lifestyle choices. Instead of surrendering to the negative spiral, individuals can benefit from reframing the lapse as a learning opportunity and teachable moment. Recognizing the factors that contributed to the lapse, such as stressors or triggers, helps individuals to develop strategies and techniques to navigate similar challenges in the future.

Fostering compassionate self-dialogue is essential. Rather than labeling oneself as a failure, weak, or a loser, recognizing the effort and progress made before the lapse can provide a more balanced perspective. For Jim and Taylor, this might involve acknowledging the months of sobriety and healthier lifestyle choices and understanding that a single incident does not erase that progress.

Additionally, the support of a solid social network and professional help can play a pivotal role. Encouragement and understanding from friends, family, or support groups can help individuals overcome the negative emotional aftermath of the AVE.

Overcoming the Abstinence Violation Effect:

Cognitive Restructuring: The cognitive behavioral therapy (CBT) technique of cognitive restructuring is to identify and dispute cognitive distortions, such as all or nothing, jumping to conclusions, disqualifying the positives, mental filtering, and labeling. The RAP technique can restructure negative thoughts with realistic, adaptive, or positive thinking. The RAP technique identifies negative thoughts and uses realistic, adaptive, and positive thoughts to restructure the negative thoughts. The RAP technique also explores any cognitive errors associated with negative thinking.

For example, I am a failure (labeling) and will never be successful with abstaining from drinking, eating healthier, or exercising (jumping to conclusions).

The RAP could look like this:

Realistic—Although I had a setback, I did not lose the gains that I have made in the past months. Going back to the old way of behaving will only hurt me in the future.

Adaptive—I am doing the best I can and will continue to do the best I can. I can use this lapse as a teachable moment—progress, not perfection.

Positive—I know I can do this because I have already shown it, I have a dedicated support network, and I can continue this journey one day at a time.

Coping Strategies: Developing coping strategies to use when feeling unmotivated, stressed, sad, or angry will be able to help guide someone out of the destructive behaviors that a lapse can set off.

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Self-Compassion: Being present in the moment and speaking to yourself with compassion can be extremely helpful to prevent someone from giving up on their goals and working towards long-term success. How you talk to yourself is especially important to long-term success.

Support Groups: Finding the right fit in a support group for yourself. These groups can help you understand that you are not alone; others have had your concerns, and you can learn helpful information from these groups to help you with your goals.

Therapy: If possible, find a therapist. A therapist can help you with self-compassion, restructuring negative thinking, exploring coping strategies, and support you with the goals you have set for yourself.

In conclusion, the abstinence violation effect is a psychological effect that impacts those in recovery, as well as those who are focused on making more positive behavioral choices in their lives. By reframing lapses as learning opportunities and teachable moments, cultivating self-compassion, and seeking support, individuals can navigate these challenges more effectively, increasing their chances of leading a healthier lifestyle.

To find a therapist, visit the Psychology Today Therapy Directory.