Building a Relapse Prevention Plan
A relapse prevention plan is a written document that names your triggers, coping strategies, support people, warning signs, and emergency steps. It's the single most practical tool for staying sober after treatment.
What Is a Relapse Prevention Plan?
A relapse prevention plan is a written document that:
- Identifies your triggers
- Lists your coping strategies
- Names your support people
- Outlines warning signs
- Provides emergency steps
It's your playbook for staying sober.
What Goes Into a Relapse Prevention Plan?
What Are Your Personal Triggers?
What makes you want to use?
- People
- Places
- Times
- Emotions
- Situations
Write them all down. Be specific.
What Are Your Warning Signs?
Warning signs show up before a relapse does.
- Mood changes
- Behavior changes
- Thinking changes
- Sleep changes
- Isolation
Name your early warning signs.
What Coping Strategies Work for You?
When cravings hit, you need a plan you've already written down.
- Call someone
- Go to a meeting
- Exercise
- Breathe
- Journal
- Distract
List what works for you.
Who Are Your Support People?
Who can you call?
- Sponsor
- Recovery friend
- Family member
- Therapist
Write their names and numbers.
What Are Your Emergency Steps?
What do you do if you're about to use?
- Call [sponsor name]
- Go to a meeting
- Get out of [place]
- Call [crisis line]
- Go to [safe location]
Write this step by step.
How Do You Make a Relapse Prevention Plan Work?
1. Write it down.
A plan in your head doesn't count. Write it. Put it somewhere you'll see it.
2. Review it.
Read it regularly. Update it. Things change.
3. Share it.
Give a copy to your sponsor. Share with someone who supports you.
4. Use it.
When warning signs appear, use the plan. Don't wait until you're about to use.
How Do You Get Started?
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List your triggers. Be specific.
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Name your warning signs. What shows you're slipping?
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Write your coping strategies. What works for you?
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List support people. Who can you call?
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Write emergency steps. What do you do if you're about to use?
What Should You Remember?
- Write it down. It has to be tangible.
- Be specific. Generic plans don't work.
- Share it. Don't keep it secret.
- Review it. Read it regularly.
- Update it. Your plan should evolve.
A plan isn't a guarantee. But it's a tool. Use it.
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