Guidance on Writing a Relapse Prevention Plan You Will Really Use
What comes next after completing an addiction recovery program? Congratulations are in order if you or a loved one has recently completed a program! You’ve taken those complicated first steps of your recovery journey. But the truth is, you will need a road map to help you continue the journey without the daily structure of the drug abuse rehab. Have you wondered how to write a relapse prevention plan – or adjust your current strategy?
Icarus Behavioral Health Nevada understands that no two clients have the same experience with alcohol or drug use. Some restore their mental and physical health with less effort, while others need a robust support system for the rest of their lives. Regardless of where you fall, having your own relapse prevention plan is extremely helpful for long-term sobriety.
Read on. We’ll explain the value of relapse prevention plans and help you find healthy lifestyle strategies to meet your needs.
Relapse Prevention Plan Template
Here is a free download – a sample relapse prevention plan that you can fill in for yourself. Be sure you have a way to hold yourself accountable. That might mean sharing it with your counselor, support group sponsor, or a trusted friend.
Creating a well-written document will help you avoid future substance abuse, so take your time and consider the questions carefully.
Why a Relapse Prevention Plan Is Necessary
The National Institute on Drug Abuse (NIDA) explains that a substance use disorder is a treatable mental health disorder. However, recovery refers to managing the condition not curing it. A person in recovery has a predisposition to relapse and will always need to be aware of their condition.
They also note that relapses are not a sign of failure. Instead, they point out the chronic nature of substance use disorders may require additional behavioral therapy (such as 12-step programs) for additional support.
When you create a relapse prevention plan, you reinforce your commitment to sobriety in writing. It’s a little bit like writing a contract with yourself.
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Relapse Prevention Plan (Example Scenario for Each Included)
Your relapse prevention plan should be comprehensive and contain detailed information to help maintain sobriety.
The Substance Abuse and Mental Health Services Administration (SAMHSA) agrees. They state that clients with excellent relapse prevention plans have the best chances at long-term recovery.
Goals of Writing a Relapse Prevention Plan
What are the specific goals of a relapse prevention plan? The overall goals are all a step toward maintaining sobriety:
- Increased awareness of and minimizing triggers
- Preventing relapse by learning to manage cravings
- Find and hone healthy coping skills
- Setting realistic goals
- Establish personalized self-improvement or self-care goals
- Prepare for roadblocks that may challenge your recovery process.
The next sections explain the key sections when writing relapse prevention strategies (some call this an aftercare plan.) Each component below will also include a relapse prevention plan example. As you read, reflect your personal goals for your relapse prevention plan.
Overwriting the sample information in your mind with your own needs will help you prepare to write about your own specific triggers, preventative tools, and coping strategies when it’s time to write.
Identify Substance Use Disorder Triggers
Start by listing your known triggers of substance abuse. Consider the things that trigger use:
- Situations
- People
- Emotions
- Places
- Events
Ask yourself what has made you turn to drug or alcohol use in the past. Identifying triggers is arguably the most crucial aspect of relapse prevention. That’s because if you can completely avoid those triggering situations, you have the best chance to avoid potential challenges to your sobriety.
Example
‘Tisha’ has struggled with prescription drug abuse in the past but has finished a recovery program. Arguing with certain extended family members who bullied her during childhood causes extreme stress. Tisha listed these names in her plan.
Naming Early Warning Signs
Your next step will be identifying warning signs, those alarm bells that go off in your head when your mood or behavioral thoughts begin to turn negative.
Example
Tisha’s known triggers make her feel isolated from the rest of the family. She starts feeling overwhelmed and knows she will easily backslide into substance abuse to numb the uncomfortable emotions. The cravings begin to creep into her mind.
Developing Coping Strategies
Your plan should include some healthy coping strategies you learned in rehab. Do you do a quick visualization exercise or take a brisk walk? Find what works to help you regain control of your emotions in the moment. Hint: If you enjoyed it in rehab, you’ll probably also enjoy the coping technique after you graduate.
Example
When Tisha can’t avoid the triggering people, she limits interactions with each family member involved. She’s polite but brief, quickly moving away from them at gatherings.
Build a Support System
Ask yourself who supports you when you most need someone to lean on. This list might include specific family members or friends. However, it could also include your Narcotics Anonymous (NA) or Alcoholics Anonymous (AA) support groups or a counselor.
Example
Tisha stays close to her sister – her rock! – when attending these family events. After these situations, she also finds a local peer support meeting for extra reinforcement against relapse.
Develop Self-Care Skills
A sometimes overlooked portion of a relapse prevention plan is considering how you will take better care of yourself as you move into sustained sobriety. Some of the things many people list on their self-care plans include:
- Trying new hobbies
- Mastering relaxation techniques
- Eating healthy and balanced meals
- Enjoying light exercise
- Getting adequate rest
These healthy habits can help you focus on your newly-won wellness and increase your self-esteem.
Example
Tisha continues to work on developing new coping mechanisms, like self-care. She has enrolled in a yoga class and has excelled. It gives her the discipline to eliminate any remaining unhealthy behaviors while doing something she enjoys.
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Write an Emergency Contact List
You need a strong support system when in recovery, especially right after transitioning from treatment to daily life. Your own personalized plan will include the people who will take your call day or night.
Ask yourself the following questions: Who are your go-to people? Will they will answer the call when you’re facing an emergency? Do they create a safe space for you?
That is your emergency contact list.
Example
The relapse prevention plan Tisha wrote includes two close (sober) friends and her sister. She knows they are proud of her better mental health and will provide a supportive environment if she starts to have cravings. She’s also confident that they’ll be there day or night to help avoid relapse.
Review and Update Your Relapse Prevention Plan
A prevention plan often evolves. When this happens, you should update your plan to prevent relapse. For instance, the last thing you need in a crisis is to phone a friend whose life has taken a different path than yours.
Example
Tisha has written a successful relapse prevention plan. In a review, she realized she forgot to update recovery group information after changing support groups. She changes support group information and resets attendance reminders on her phone.
Tips for Writing Relapse Prevention Plans
Physical relapse starts in your mind. When you create a relapse prevention plan, you’ll internalize how to avoid triggers. The process of creating a relapse prevention plan helps reduce the impact unavoidable triggers have on your mental health and wellness.
Personalize Your Relapse Prevention Plan to Suit Your Recovery Journey
While we have given you a relapse prevention plan example following Tisha’s recovery journey, these are just suggestions. Each person has different motivations behind their decision to overcome addiction.
One person might want only to remain sober, planning their next steps in life one day at a time. They desire a better life but are unsure what it looks like right now.
Another might want to include long-term goals, such as becoming financially stable. It’s not a matter of right or wrong – it comes down to what will work best to keep you motivated and avoid substance use.
Be Specific and Detailed When Creating a Relapse Prevention Plan
Provide yourself with clear, actionable steps that you’ll take to prevent relapse. Vague suggestions are not as helpful in reaching your goal of a successful recovery journey.
Reflect and ask questions – use your journal to note ideas as you brainstorm. Then, write those into your plan.
For instance, you don’t want to write down “improve home life methods.” Instead, you would write down your daily routine at home and how you would communicate better with others in your household. That sharper focus will help you improve your home life by reminding you how to accomplish that goal.
Prevent Relapse With Well-Planned Stress Management Techniques
It’s not a matter of if someone or something will trigger your cravings or urges to slip up; it’s a matter of when. Preparing your response to those unavoidable traps in life will help you deal with them more wisely.
Be specific when planning your coping mechanisms. Planning before a crisis can help you re-ground yourself immediately when a crisis occurs. When you have an urge to use your drug of choice, you will get even more flustered if you can’t make heads or tails of your plan.
Here’s an example. Instead of saying “mindfulness techniques,” write down the specific technique you would use when a craving hits you. Some people in the recovery process might choose to do a deep breathing exercise or visualize themselves on a tropical beach. Others might pull out a recovery journal and start pouring out their emotions onto paper. Still, others might take a physical health approach and support their mental health by taking a run.
The more specific the language, the more helpful this document will be during a moment of temptation or even a crisis.
List Local Support Groups
Your local support groups are likely AA or NA. These 12-step groups give you a well-defined pathway to continue a healthy lifestyle and avoid relapse. They are faith-based and rely on you surrendering yourself to a Higher Power.
SMART Recovery, a non-faith-based option, is becoming increasingly available. Instead of relying on a Higher Power, it focuses on a 4-point program.
Their meetings focus on applying Cognitive Behavioral Therapy and Rational Emotive Behavioral Therapy techniques.
When creating a relapse prevention plan, planning where you can find a support system any day of the week is essential.
Every facet of your written recovery plan should be well-thought-out, clear, and specific.
How Icarus Nevada Can Help Start Your Journey
If you are researching recovery options and need help getting started, please consider Icarus Nevada. We provide clients with evidence-based therapies while offering a holistic, highly personalized approach. Our goal is your recovery from alcohol or drug addiction and any related mental health conditions.
We can support you with a full continuum of care that includes:
Our compassionate experts specialize in behavioral healthcare and addiction recovery in a non-judgmental, inclusive setting.
Treatment programs focus on improving your physical and mental well-being while also equipping you with all the coping strategies that you can apply to daily life after leaving the recovery center.
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We Work With Major Insurance Plans
Don’t let worries over the cost of treatment hold you back from getting the care you deserve. Icarus Nevada works with the top group and private health insurance plans, Nevada Medicaid, and government and military programs.
We’re here to help you make sense of the confusing language of your insurance policy. Call us today, and we’ll gladly manage any necessary pre-authorizations.
Call Icarus Nevada for Proven Recovery Support Options
When you are ready for recovery, you can count on Icarus Behavioral Health in Las Vegas for safe, effective treatment. Our science-proven methods will guide you through the recovery process from start to finish, ensuring your wellness at every step of the journey.
Connect with us today; we can help you start treatment right away.