A Relapse Prevention Plan
The journey of recovery is a courageous commitment to building a healthier, more fulfilling future. As you move forward on this path, creating a relapse prevention plan is one of the most empowering steps you can take. Think of it not as a sign of weakness, but as a map that guides you through challenging moments, equipping you with the tools you need to protect your sobriety and stay connected to your goals. We recognize that the thought of relapse can be frightening, but preparing for potential challenges is a sign of great strength and foresight. This guide is here to walk you through the process of writing your own relapse prevention plan with gentle, practical steps. Your well-being is important, and this plan is a personal promise to yourself to continue moving forward in hope and health.
Step 1: Identify Your Personal Triggers
The first step in building your plan is to understand what situations, feelings, or people might put your recovery at risk. These are known as triggers, and they are unique to each person. Identifying them honestly is not about inviting fear, but about gaining awareness, which is the foundation of prevention.
Divide your triggers into a few key categories:
Emotional Triggers: These are feelings that might make you want to turn to substances. Common examples include stress, anger, loneliness, sadness, or even extreme happiness.
Environmental Triggers: These relate to places, people, or things that you associate with past substance use. This could be a specific neighborhood, a certain group of friends, or even seeing drug paraphernalia.
Social Triggers: These are situations involving other people, such as being offered a drink at a party or feeling pressured to join in with an old crowd.
Take some time to reflect and write down a list of your specific triggers. Self-awareness is a cornerstone of effective relapse prevention. Being honest with yourself in this step will make your plan much stronger.
Step 2: Develop Healthy Coping Strategies
Once you have identified your triggers, the next step is to create a list of healthy coping strategies you can use when you encounter them. This is your personal toolbox for managing difficult moments without resorting to substance use. Your strategies should be practical and accessible.
For each trigger you listed, try to come up with one or two coping skills. For example:
If you feel stressed: Instead of turning to a substance, you could practice deep breathing exercises, go for a walk, listen to calming music, or write in a journal.
If you feel lonely: You could call a friend or family member, attend a support group meeting, or visit a coffee shop to be around people.
If you are invited to a high-risk social event: You could politely decline, bring a sober friend with you, have a non-alcoholic drink in your hand, or plan to leave early.
Having a written list of these strategies is crucial. In a moment of high stress, it can be difficult to think clearly. Your plan acts as a clear guide, reminding you of the healthy choices you have already decided to make.
Step 3: Build Your Support Network
Recovery is not a journey you have to take alone. A strong support network is one of your most valuable assets. These are the people you can turn to for encouragement, accountability, and a listening ear when you need it most.
Your support network list should include names and phone numbers of people you can call anytime. This list can include:
Your sponsor
Trusted friends and family members
Your therapist or counselor
Other sober friends from your support groups
Make sure you have spoken with these individuals and asked them if they are willing to be part of your support system. Having this conversation beforehand ensures they are prepared and ready to help when you call; social support is a critical factor in maintaining long-term recovery.
Step 4: Create a Plan for Action
With your triggers, coping skills, and support network identified, it is time to put it all together into a clear action plan. This plan should outline exactly what you will do if you experience a craving or feel you are at risk of relapse.
Your action plan could be a simple, step-by-step guide:
Pause and Acknowledge: The moment I feel a craving, I will stop what I am doing and take five deep breaths. I will acknowledge the feeling without judgment.
Consult My Coping Skills List: I will look at my list of healthy coping strategies and choose one to practice immediately.
Contact My Support Network: If the craving persists, I will call my sponsor or another person on my support list and talk about what I am feeling.
Change My Environment: If possible, I will remove myself from the triggering situation. I will go for a walk, go to a meeting, or go to a safe place.
Writing this out makes your response automatic. It removes the guesswork during a vulnerable moment and empowers you to take immediate, positive action to protect your sobriety.
Step 5: Review and Revise Your Plan
Your relapse prevention plan is a living document. It should grow and change with you as you progress in your recovery. Set aside time every month or two to review your plan.
Ask yourself:
Have I discovered any new triggers?
Are my coping strategies working for me?
Is my support network still strong and reliable?
Life changes, and so will your needs. Updating your plan ensures that it remains a relevant and effective tool throughout your journey. We know that several levels of care exist, and your plan is a form of continuing care for yourself. Your commitment to creating a relapse prevention plan is a beautiful act of self-care and a testament to your dedication. It is a plan born not from fear, but from hope. It is your personal guide to navigating the future with confidence, knowing you have the tools and support you need to thrive.
Edited by: Rohun Sendhey, LSW
