Committing to recovery is a big step. It’s a significant and conscious decision to prioritize yourself, adopt healthy routines, and practice newly acquired skills. Of course, recovery is not without its setbacks. Relapses frequently happen, especially when a relapse prevention plan isn’t put in place.
What is a Relapse Prevention Plan?
A relapse prevention plan is a tailored strategy for those struggling with addiction to overcome triggers and warning signs that could lead to continued use. This plan is tailored to you and your goals, focusing on coping skills and support systems that will empower and motivate you.
Developing a relapse prevention plan is a proactive approach to overcoming addiction. It equips you with tools and techniques to build confidence and stay sober—even in challenging situations.
Keep reading to learn how to build an effective relapse prevention plan that works for you.
1. Identify Your Triggers
The first step in the recovery process is to identify your triggers and warning signs. This step requires you to think about the times and situations that led you to use substances. Write down the people, places, and even the feelings that triggered you.
With this exercise, you’ll likely begin to notice different patterns. For instance, maybe a recurring stressful situation at work has you drinking uncontrollably in the evenings, or maybe a group of people you hang out with occasionally pressures you to overuse drugs. Emotions can also be a trigger. Stress, boredom, or loneliness are all common feelings that can prompt a relapse in behavior.
2. Create Your Support Network
Substance abuse recovery can be overwhelming, but you don’t need to go through it alone. A support network is a crucial part of a relapse plan, helping to provide accountability and emotional stability. This group of people wants what is best for you, meaning they will show up for you in a multitude of ways to encourage you and offer you practical help.
If you’re part of a substance abuse rehab program, your support network may look like the staff, clinicians, and even other patients with whom you engage daily. Peer support groups such as Alcoholics Anonymous or Narcotics Anonymous can also be beneficial in handling triggers. These groups will offer different coping mechanisms, reassurance, and emotional support to help continue the arduous path of recovery.
Family and friends can also be part of your support network. These individuals have probably known you for some time and may be the first ones to share their concerns about your current behaviors. That said, know that even if a family member means well, it’s not the same support as someone trained in addiction recovery. Use your judgment wisely, acknowledging that a parent, spouse, partner, or best friend may not have all the answers or solutions you need to move forward and reach your recovery goals.
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3. Build a Coping Toolkit
As you move through recovery, you’ll be introduced to a wide range of coping mechanisms. This can range from physical exercises, such as going for a walk or attending a yoga class, to mental health techniques like meditation or journaling. Remember, just because a coping tool works well for someone else, it may not work for you. This is completely normal. A peer going through their recovery journey may journal daily without lifting the pen from the page, but perhaps you can’t even open up your journal without tensing up.
The point of building a coping toolkit is to find tools that work for you in different situations. When you’re triggered, you may not have the opportunity to leave the situation and take a 30-minute walk. You may only be able to take a few deep grounding breaths. Having an abundance of options will empower you to make the best decision for you.
Other coping mechanisms to consider include exercise, reading a book or magazine, calling a friend or loved one, taking a bath, making a cup of tea, listening to music or a podcast, playing a puzzle or word game, and more. Try some of these on for size to see what works best for you in differing instances.
4. Set Realistic Goals
Even if your end goal is to live a substance-free life, you can’t expect to quit today and never think about drugs or alcohol again. It takes time to break the cycle and oftentimes requires one-on-one counseling, group support, therapy, or a combination of these. These sessions are necessary during treatment and during recovery, too.
To stay on track, it’s helpful to set small, short-term, achievable goals. Maybe this is attending a recovery meeting three times a week. Or maybe you focus on fueling yourself with a healthy, nourishing breakfast to start the day on the right foot. With consistent practice and achievements, you’ll feel inspired to continue to do better for yourself and your overall health.
Think about some short-term goals that aren’t second nature but are also achievable. You can brainstorm with your counselor to come up with some ideas. No matter what goals you set, know that each time you meet them, you’re helping your future self and are committed to a life in recovery.
Final Takeaways
Recovery is a lifelong process, one that requires having a set plan put in place to reduce the likelihood of relapses. Taking the time to create a relapse-prevention plan will put you in a position of empowerment and preparedness.
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