Building an Effective Relapse Prevention Plan

Why a relapse prevention plan is crucial

Recovery tends to be a long process, with many fluctuations and challenges along the way. It is common for people to experience several relapses as they navigate their recovery process, as it is not always possible to avoid or prevent triggers and cravings. Utilizing a relapse prevention plan can help reduce the impact of triggers and help prevent relapse. ^[2]

Statistics show that around 40-60% of people with a substance use disorder experience a relapse within one year of receiving professional treatment. In some cases, relapse may be even more prevalent than this and can be chronically recurring. ^[3][4]

It is important not to see a relapse as a failure or a reason to abandon the recovery process. However, there are risks and potential harms associated with relapse, including emotional distress, financial and social consequences, and risks of physical harm or overdose. Taking steps to avoid relapse is often a crucial part of maintaining sobriety. ^[3]

Many studies and reports show that utilizing a relapse prevention plan, including professional interventions, coping strategies, and social support networks, can significantly improve the chance of maintaining abstinence and managing cravings. ^[1][4]

Remember your reasons for quitting

Write down which substance or substances you use and your reasons for wanting to stop. This might include reasons such as wanting to be more in control of your mental health, wanting to rebuild relationships that have been harmed by substance use, or wanting to progress in your career.

You might also list some specific goals that you hope to achieve in the upcoming months or years. These can act as motivating factors for maintaining sobriety.

Identify your thoughts and feelings

A key aspect of relapse prevention is learning how to recognize and regulate your emotions. Think about what you felt before using it in the past and list these feelings. This might also include symptoms of any pre-existing mental health conditions, such as depression, anxiety, or trauma-related conditions.

For example, substance use might be linked to feelings of anger, sadness, excitement, joy, stress, or boredom. You might also recognize thoughts that are associated with substance use, such as thinking that you have underperformed at work, upset a friend, or that you are failing to meet personal goals.

Recognize your triggers

As well as emotions that impact substance use, you may recognize particular situations or environments that cause cravings. Write down any specific circumstances that you think have contributed to substance use in the past.

For example, places that might trigger cravings could include being in a bar with friends, going to a friend’s house where drugs are being taken, or being at home alone.

Other circumstances that trigger cravings might include examples such as having an argument with your friend or partner, having a stressful day at work, anniversaries or specific times of the year, or seeing that you have been paid.

Sometimes, specific people may act as triggers, such as friends that you used to drink or use drugs with. It may be a necessary part of your prevention plan and recovery process to identify and remove these people from your social circle, to avoid facing temptations.

Regularly check in with HALT

It can be helpful to remember to check in with yourself when starting the recovery process and at regular intervals throughout.

A helpful strategy is to use the acronym HALT:

H: Hungry

A: Angry

L: Lonely

T: Tired

These four areas are key aspects of self-care. Set a regular time to check these aspects of your well-being, such as once per day or once per week, as this can remind you to recognize and reflect on any emotional or physical changes. It might be helpful to keep a record of these feelings, to help you compare them daily. ^[6]

Practice coping strategies for triggers

For each trigger or warning sign you have listed, try to think of a coping strategy you could use to overcome it. It can be a good idea to list as many techniques as possible, as you may find that different situations require different approaches. This list can be adapted over time as you practice a range of strategies and discover which works well for you.

For example, managing negative emotions, stress, and cravings could include: ^[1][6][7]

• Exercise: This could form part of an ongoing routine to maintain and improve emotions. It could also be used as a coping strategy during a crisis, such as when you experience cravings or distressing situations, to help reduce their impact.
• Relaxation: Relaxation techniques, such as breathing exercises, body scans, taking a bath, reading, or walking, can all be helpful strategies to reduce stress and emotional distress. These techniques can be incorporated into a daily routine to prevent or manage relapse signs.
• Mindfulness: Mindfulness exercises, such as yoga and meditation, help to reduce stress, negative thoughts and emotions, and unpleasant physical sensations that might be experienced during recovery.
• Distractions: Cravings typically are at their worst for a short time, so finding a way to distract yourself can help you overcome them. This could include any activities you think would be helpful, including the previously mentioned techniques or other activities like working on a project, watching a movie, or listening to music.
• Socializing: Spending time with others can be beneficial for mental well-being, distract from cravings, and help reduce feelings of isolation.
• Positive thinking: Working on skills to adapt negative thought patterns can be helpful. This might include using positive affirmations or evaluating the emotions and thoughts involved in negative circumstances.

Reach out to your social support system

Utilizing your support network can be an important part of your prevention plan. You might want to write a list of friends or family members you can call when you are experiencing cravings or challenging situations. It is important that these people understand your recovery process and are not going to create triggers or temptations for you.

Additionally, support can be provided by peers from group meetings. You might include in your plan that you attend meetings regularly and find someone to act as your sponsor. Sponsors can be contacted to guide you through triggers or to act as spotters to help you recognize warning signs or behavioral changes. ^[6]

Be specific in this section about who to call in which situation and how often you think you should be attending meetings or contacting your sponsor. You could write down the days and times of meetings or planned calls to help you remember. This will help you be accountable for sticking to your plan and knowing how to manage different situations.

Know the available treatment options & their benefits

Your relapse prevention plan might include professional treatment, such as attending therapy. In this case, agree with your therapist on how often you will meet and at what times, and include this in your plan. You might also discuss how you can contact them outside of these times, should you require additional support. ^[3]

You might find it helpful to list the benefits of professional treatment. You can refer to this list when you feel like avoiding others or not attending appointments. This list could include examples such as learning and improving coping skills, having a safe space to talk about difficult emotions or experiences, or giving you a reason to leave the house.

Regularly review your plan

You could include regular reviews in your plan. You might specify a monthly review or revisit it after each experience of triggers and cravings. This can allow you to remove aspects that you feel are not helpful and add aspects that you think might benefit you in the future. These reviews can also remind you to check in with your goals and motivations for sobriety and monitor your progress.

Prepare a contingency plan

In the event of a lapse (short-term return to substance use) or full relapse, it can help to have a plan in place to help you return to your recovery process. You may want to discuss this with a professional or in a group setting, to receive advice and support. During or following a lapse, the first steps may include contacting trusted friends or your sponsor and accessing professional support.