How do I create a relapse prevention plan?

Question

Deeper Global · Accepted Answer

A relapse prevention plan is a personalized strategy that helps you identify your triggers, warning signs, and coping strategies to maintain long-term sobriety. Creating a comprehensive plan while you're feeling strong in your recovery gives you a roadmap to follow during challenging times.

Start by identifying your personal triggers—the people, places, emotions, and situations that increase your risk of using substances. Common triggers include stress, certain emotions like anger or sadness, specific locations where you used to use substances, particular people from your using days, or certain times of day or year.

List your personal warning signs that indicate you might be struggling in your recovery. These might include changes in mood, sleep patterns, social behavior, or thinking patterns. Being aware of your specific warning signs helps you recognize when you need to take action.

Develop a comprehensive list of coping strategies for different situations. Include both immediate strategies for handling cravings (like calling someone, going for a walk, or practicing deep breathing) and longer-term strategies for managing stress and maintaining recovery (like regular exercise, therapy, or meditation).

Create a support network contact list with phone numbers of people you can call when you're struggling. Include your sponsor, therapist, supportive family members or friends, and crisis hotlines. Make sure these numbers are easily accessible, such as programmed into your phone.

Identify safe places you can go if you need to remove yourself from a triggering situation. This might include a friend's house, a coffee shop, a library, or a support group meeting location. Having these options planned in advance makes it easier to take action when needed.

Include specific strategies for high-risk situations you're likely to encounter. For example, if work stress is a trigger, your plan might include taking breaks, talking to your supervisor about workload, or attending lunchtime support group meetings.

Write down your reasons for staying sober and the consequences you want to avoid. Keep this list somewhere you can access it easily when your motivation is low. Include both positive reasons (better health, improved relationships) and negative consequences you want to avoid (legal problems, health issues).

Plan for different levels of crisis. Include strategies for mild cravings, moderate stress, and severe crisis situations. Know when to call your therapist, when to go to a meeting, and when to seek emergency help.

Review and update your plan regularly, especially after any challenging situations or close calls. Your triggers and coping strategies may change as you grow in recovery, so your plan should evolve too.

Share your plan with key people in your support network so they know how to help you when you're struggling. This might include your sponsor, therapist, or close family members who can help implement your plan when needed.