You are working hard in treatment and are ready to move forward. But what happens when old urges return, stress builds up, or a triggering situation catches you off guard? These are the moments when being prepared can prevent a relapse. In this article, we explain how to create a personal relapse prevention plan to protect your progress, sobriety, and wellbeing.

What Is a Relapse Prevention Plan, and Why Is It Important?

A relapse prevention plan is a physical document that can help you manage stress and challenging situations. You record your personal goals, triggers, and strategies that have worked for you. When emotions run high, or you feel tempted to return to old habits, you can rely on your plan to steady your thoughts, remind you of what you have learned in treatment, and help you respond with mental clarity.

A 6-Step Guide on How to Create Your Personal Relapse Prevention Plan

You don’t have to be an expert to create a relapse prevention plan. All it takes is a calm headspace, honest self-reflection, and writing tools. The more thought and detail you put into your plan, the more helpful it will be in a variety of situations. Follow these steps to build your plan:

1) Define Your Personal Goals

Start by thinking about what you want to achieve in your recovery. Write down what matters most to you, like rebuilding a relationship, staying employed, or rediscovering activities you enjoy. Setting meaningful goals will give your recovery purpose and help you stay motivated in tough situations.

2) Identify Your Triggers

List the people, places, and situations that tend to create cravings or increase the urge to use. Some triggers are obvious, such as being around others who are using. Others may be more subtle, like visiting old hangouts or even hearing a certain song. By identifying all your triggers, you can be better prepared to manage high-risk moments.

3) List Your Coping Strategies

Think about what works best for you when you encounter triggers or stress. Write down specific strategies, such as attending a support group, calling a trusted person, exercising, doing breathing exercises, or keeping a journal. Include multiple options, so you have choices for different situations.

4) Create a Clear Action Plan

Decide on the exact steps to take when you experience cravings or temptation. List the people you can contact in the moment, what support you might ask for, and any immediate actions like going for a walk or using a coping skill, that will help you stay safe.

5) List Your Support Network

List the names of friends, family, or peers who support your recovery on a regular basis. When you face high-risk situations or feel tempted, reach out to someone on this list for guidance or encouragement. It is important to build and maintain these relationships, so you have reliable support when you are struggling.

6) Review and Update Your Plan 

As time goes on, it is normal to experience changes in your life, triggers, or support network. Updating your plan ensures it always reflects your current needs, situation, and stage of recovery.

Create Your Personal Relapse Prevention Plan with MERIT

While it is entirely possible to create an effective relapse prevention plan on your own, recovery is a journey that is easier with support. Our substance abuse counselors and mental health therapists are available to help you strengthen your strategies, learn new coping tools, and connect you with support groups that can be helpful in times of need.

Need more guidance on how to create a personal relapse prevention plan? Call MERIT at 877-789-3344 to schedule a consultation with our addiction recovery specialists, or contact our team online.

MERIT is a leading provider of alcohol and substance abuse treatment programs in Ellensburg, Kennewick, Pasco, Sunnyside, Toppenish, Wapato, and Yakima.