Relapse is a process. The earlier you can recognize your relapse warning signs, the better you will be able to take action to prevent relapse from happening. Good intentions alone will not make you stay on track. Will power alone will not stop the relapse process. You already have those two in you. What might be missing is knowledge, good planning, and/or action. This post is about good planning in addiction recovery.

Five reasons you need to have a relapse prevention plan

1. Planning is for a purpose, in this case, maintaining sobriety. It reinforces the goal in your mind, sets the intention, and prepares your brain for action.

2. Formulating a relapse prevention plan involves reflecting on and learning more about yourself, your addiction, and recovery. It may help you uncover potential problems.

3. Preparing and having a plan in mind will help you stay vigilant on triggers and warning signs, stay focused on your goals, and stay clear on your priorities.

4. It will remind you of your coping strategies and support system, and you will be more likely to practice or access them, especially when emotions get in the way.

5. It can give you more confidence in maintaining sobriety, help you visualize a favorable outcome, and may reduce unnecessary anxiety and fear.

Eight steps to create a relapse prevention plan

Every step requires some learning and reflection. You can use the accompanying Relapse Prevention Plan form.

  • 1. Take some time to reflect and write down your triggers.
  • 2. Take some time to reflect and write down your relapse warning signs.
  • 3. Identify things you can do on a regular basis to strengthen your recovery
  • 4. Identify things you can do on your own in a crisis (i.e. having thoughts of using or cravings)
  • 5. Identify people you can reach out to or social situations you can participate in that will help you get through a crisis, without you necessarily sharing your struggles
  • 6. Identify people you can share your struggles with and get help from.
  • 7. Write down the reasons why you want to stay sober.
  • 8. If you do relapse, what can you do to get back on track as soon as possible?

Important things to remember:

  • Give a copy of the plan to people in your primary support network (those who understand addiction and fully support your recovery effort)
  • Review the plan with your therapist, or sponsor, or another trusted person on a regular basis
  • Make changes to the plan based on new learning and observations
  • Practice coping strategies consistently, even when you feel okay, so that they come naturally to you in times of distress