Committing to recovery is a big step. It’s an important and conscious decision to prioritize yourself, adopt healthy lifestyle habits, and practice your newly acquired skills. Of course, the recovery will not be easy. Relapse occurs frequently, especially if a relapse prevention plan is not in place.
What is a relapse prevention plan?
Relapse prevention programs are strategies tailored for those struggling with addiction to overcome triggers and warning signs that may lead to continued use. The program is tailored to you and your goals, focusing on coping skills and support systems that empower and motivate you.
Developing a relapse prevention plan is a proactive approach to overcoming addiction. It gives you the tools and techniques to build confidence and maintain your sobriety—even in challenging situations.
Read on to learn how to create an effective relapse prevention plan that works for you.
1. Identify triggers
The first step in the recovery process is identifying triggers and warning signs. This step requires you to think about the times and circumstances that led to your substance use. Write down the people, places, and even feelings that trigger you.
Through this exercise, you may start to notice different patterns. For example, recurring stressful situations at work may cause you to drink uncontrollably in the evenings, or a group of people you hang out with occasionally push you to use drugs excessively. Emotions can also be triggers. Stress, boredom, or loneliness are common feelings that may lead to behavioral relapse.
2. Build your support network
Substance abuse recovery can be overwhelming, but you don’t have to go through it alone. A support network is an important part of a relapse plan and helps provide accountability and emotional stability. This group of people want what’s best for you, which means they’ll be there for you in a variety of ways to encourage you and provide you with practical help.
If you are part of a substance abuse recovery program, your support network may look like the staff, clinicians, or even the other patients you interact with every day. Peer support groups such as Alcoholics Anonymous or Narcotics Anonymous can also be helpful in dealing with triggers. These groups will provide different coping mechanisms, reassurance and emotional support to help continue the difficult road to recovery.
Family and friends can also be part of your support network. These people may have known you for a while and may be the first to express concerns about your current behavior to you. That said, even if a family member means well, this is not the same as support from someone trained in addiction recovery. Use your judgment wisely and acknowledge that your parents, spouse, partner, or best friend may not have all the answers or solutions you need to move forward and achieve your recovery goals.
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3. Build a response toolkit
As you work through recovery, you will learn about various coping mechanisms. This can range from physical exercise (such as walking or attending a yoga class) to mental health techniques (such as meditation or journaling). Remember, just because a coping tool works for someone else, it may not work for you. This is completely normal. A peer going through a recovery journey might journal every day without lifting the pen from the paper, but maybe you can’t even open the journal without getting nervous.
The goal in building a coping toolkit is to find the right tools for you to use in different situations. When you are triggered, you may not have the opportunity to leave the scene and walk for 30 minutes. You may only be able to take a few deep breaths. Having a wealth of options will allow you to make the decision that’s best for you.
Other coping mechanisms to consider include exercising, reading a book or magazine, calling a friend or loved one, taking a bath, making a cup of tea, listening to music or podcasts, playing puzzles or word games, and more. Try some of these sizes on to see what works best for you in different situations.
4. Set realistic goals
Even if your ultimate goal is to live a substance-free life, you can’t expect to quit smoking today and never think about drugs or alcohol again. Breaking the cycle takes time and often requires one-on-one counseling, group support, therapy, or a combination of these. These sessions are also necessary during treatment and recovery.
To stay on track, it helps to set small, short-term, achievable goals. Maybe it’s going to three recovery meetings a week. Or you might focus on fueling yourself with a healthy, nutritious breakfast to start the day on the right foot. Through continued practice and achievement, you will be inspired to continue to do better for yourself and your overall health.
Consider some short-term goals that aren’t second nature but are achievable. You can brainstorm with a counselor to come up with some ideas. No matter what goals you set, know that every time you achieve them, you are helping your future self and committing to a life of recovery.
final points
Recovery is a lifelong process that requires a plan to reduce the likelihood of relapse. Taking the time to develop a relapse prevention plan will put you in a state of empowerment and preparedness.
