Every individual is capable of creating a relapse prevention plan that addresses their specific needs and goals. Templates and plans create predictability and accountability for preventing relapses in the future.
Following a template/plan can help you maintain your sobriety. This is because your plan is something you can return to consistently, counteracting feelings of instability that arise naturally in early recovery. Stress management in recovery is fundamental, which is why it is valuable to create a strong relapse prevention plan template.
What Is a Relapse Prevention Plan?
Relapse prevention plans are created for you and by you to help you gain awareness of behaviors, thoughts and actions that accompany the desire to use. Having a plan is essential, as it creates a system to follow when the impulse or urge to relapse is present. Rather than feeling overwhelmed by intense feelings, creating a plan reduces relapse risk. Your plan is a foundation of support that you can rely on over and over again.
A relapse is rarely one singular moment. There are thoughts and feelings that happen prior to a relapse. Knowing the warning signs will help you create a relapse prevention plan that reduces the risk of relapsing.
How Do You Build Your Own Relapse Prevention Plan?
Your relapse prevention plan should reflect you and your journey to recovery. Part of this involves knowing yourself and tuning into the feelings that contribute to the desire to use. This may involve getting to know the warning signs that accompany a relapse and developing coping mechanisms. Your relapse prevention plan will be informed by your emotions, your history, your triggers, and more.
Personal Goals
For your personal relapse prevention plan, you should identify what you want to achieve and what your motivations are for recovery. Your goal in maintaining sobriety might require you to recognize physical symptoms that preclude a relapse.
One major step towards creating a recovery plan is to recognize warning signs that accompany the desire to use. For some, this might involve losing sleep, or loss of appetite. For others, this might involve fantasies about drug use. Mental and physical warning signs are important pieces of knowledge to have when creating a relapse prevention plan.
Triggers
A crucial component of recovery and relapse prevention involves identifying your triggers. Emotions like shame or anxiety can trigger your impulse to use. People use drugs and alcohol to cope with negative feelings. It’s only natural, then, that you may be tempted to return to your substance use when experiencing these emotions.
The biggest challenges and triggers you face are dependent on your past experiences with substance use. For example, people or places associated with substance use can be triggers. High-risk situations can amplify the desire to relapse. While it can feel challenging to recognize your triggers, know that taking the time to identify your triggers will be hugely helpful in creating your relapse prevention plan.
Coping Strategies
Coping strategies are necessary in order to prevent relapses. What works for one individual might not work for you. Don’t get discouraged if a specific strategy works for a friend but isn’t helpful for you. Find what feels beneficial for you as an individual.
For many, getting adequate sleep makes it easier to maintain sobriety goals. Not only does adequate sleep make you feel better physically and mentally, it also indicates that you are taking care of yourself, which is a major part of recovery.
Additionally, prioritizing nutrition and exercise can improve both physical and mental health. You are encouraged to explore a range of coping strategies to find what works for you, including journaling and yoga. Committing to these coping strategies is an integral part of your relapse prevention plan. But remember: Consistency is key in making a relapse prevention plan successful.
Support System
Support systems play a significant role in relapse prevention. These may be people you meet in a 12-Step program or other support groups. In addition, your support group may involve friends and family who honor and celebrate your recovery. Therapists and other trained professionals can refer you to these resources and support groups.
Accountability
Part of a strong relapse prevention plan involves creating ways to hold yourself accountable in maintaining sobriety. These could be rewards or consequences. Your support system can also help to provide accountability.
For example, calling a trusted friend can help alleviate the intensity of wanting to use. Trusted frjends can remind you why relapsing isn’t worth the negative consequences. Verbalizing the feelings you are experiencing helps you feel less alone, which can prevent the desire to relapse. Rather than dealing with overwhelming feelings all by yourself, your support system can remind you that you have the strength to commit to recovery, one day at a time.
Example of a Relapse Prevention Plan
Creating a personalized prevention plan will help you to commit to ongoing recovery. An example of a relapse prevention plan might include calling someone for support when dealing with acute desires to use. Follow that with meditation and journaling about the feelings you had. A reward might be to buy something that enhances positive feelings, or engaging in a pleasurable meal with friends. Another option is a trip to the gym for workout followed by a long shower to create feelings of peace and stability.
Resources
There are various resources available to you as you navigate addiction recovery support. The Substance Abuse and Mental Health Services Administration (SAMHSA) has a toll-free hotline, 1-800-662-4357 you can call year-round for referral and information service help. You can also visit FindTreatment.gov for rehab options if you’ve relapsed.
Charities like The Salvation Army offer free or low-cost inpatient/outpatient programs.
Another option should you relapse is Aware Recovery Care’s In-Home Addiction Treatment (IHAT) program, which provides personalized support to support your recovery. IHAT has a 78% recovery success rate and a completion rate 2.5 times better than traditional rehab.
You don’t need to put your life on hold in order to enjoy sobriety.
Take the Next Step in Recovery
It takes courage to take the first step towards recovery. Speak with a recovery specialist about IHAT to get started on your recovery journey. With more than 10k people treated, we are committed to supporting you and your needs.
