Recovery doesn’t end the moment you complete the initial stages of treatment-it’s a lifelong process. Having a written relapse prevention plan matters, guiding you through the steps to take so you can manage triggers in a healthy manner, without turning to drugs and alcohol. This free template allows you to customize your strategy based on individual needs.
What is a Relapse Prevention Plan?
A relapse prevention plan focuses on handling triggers and cravings. It differs from therapy, which teaches coping skills, by requiring you to act out those strategies in real time. The plan reminds you that your sobriety is important and should be maintained long-term.
This relapse prevention plan template includes essential elements, such as trigger identification and coping strategies, and highlights the importance of a support network, daily structure, rewards, and motivation.
Why a Relapse Plan Is Essential to Long-Term Recovery
- It Recognizes Relapse as a Process: Relapse is not a single event, but a process that includes emotional relapse (when someone is thinking about using), mental relapse (when someone wants to use but part of them is resisting), and physical relapse (when someone actually begins using). Once framed in this manner, you can identify early warning signs and address urges before reaching the physical stage.
- Relapse is Common and Expected: With 40% to 60% of people experiencing relapse in recovery, it should be thought of more as part of the process and less as a sign of failure. However, understanding how common it is means preventive steps are necessary.
- Supports Accountability and Self-Awareness: Putting your intentions down on paper makes you more accountable for your actions. It also boosts self-awareness during a time when you might not be thinking clearly.
- Better Life Outcomes: Beyond supporting sobriety, relapse prevention helps you understand triggers and practice coping skills, leading to greater overall well-being.
Core Elements of a Relapse Prevention Plan
- Identifying Personal Triggers: Personal triggers can be internal (emotions, thoughts, stress) or external (people, places, situations). Once you identify them, you can determine the best ways to avoid them or prepare for them.
- Recognizing Early Signs of Relapse: Early signs of relapse can be anything from feeling angry, sad, or anxious to considering using (emotional or mental relapse). When you recognize these signs, begin implementing coping strategies before physical relapse occurs.
- Coping Strategies: Coping strategies may include relaxation techniques, mindfulness practices, healthy distractions, and other approaches that support emotional regulation without drugs or alcohol.
- Support Network: These are the people or places you call, contact, or visit for guidance during your recovery and in crisis situations. They may include sponsors, friends, relatives, therapists, or crisis hotlines.
- Daily Structure and Self-Care: A regular schedule can reduce stress and take your mind off drinking and drug use. Self-care should be integrated into that schedule to improve self-esteem and make you feel worthy of your recovery efforts.
- Rewards and Motivation: Rewarding yourself for your efforts can increase your motivation to maintain sobriety. Consider taking a spa day or buying something special after you hit certain milestones. Motivational interviewing and contingency management can also promote motivation in a therapeutic setting.
How to Use This Free Template
- Begin by personalizing the template to your needs. List your triggers, warning signs, and the most effective coping strategies. Include the people and places you can call for support. Remind yourself of your daily routine and include what motivates you, whether that’s specific phrases, goals, or rewards.
- Revise and Update: Goals, triggers, coping strategies, support networks, and motivation can change over time. Revisit your plan regularly and update it as needed.
- Review It with a Therapist or Counselor: This additional step will guide optimal accountability and objectivity. A therapist or counselor can ensure your plan aligns with your goals and lifestyle. They will also remind you that your plan is there to guide you when you need it.
When to Seek Professional Support
- Your cravings are frequent, intense, or hard to interrupt, beyond what’s normally expected during recovery
- Your coping strategies aren’t working and no longer reduce the urge to use
- You are isolating from your support system by skipping therapy appointments, sponsor check-ins, and sober friends
- You are experiencing an emotional, mental, or physical relapse, with alcohol or drug use impacting daily functioning
- Your mental health, appetite, and sleep are declining
- You are experiencing thoughts of self-harm or suicide – requires immediate care that goes beyond a therapy visit
- When the risk of relapse or full relapse occurs, you may talk to a therapist to reinforce coping strategies through CBT or DBT, or step up to a higher level of care. A medical evaluation may be necessary if withdrawal symptoms or health complications are present. Seek immediate crisis support if there are any safety risks.
How BlueCrest Detox Can Help
BlueCrest Detox provides clients with the coping strategies they need to prevent relapse through evidence-based and holistic practices, but we understand relapse happens. We offer a non-judgmental approach and can immediately reintegrate you into care or adjust your treatment accordingly. Our team supports your success at every stage.
Contact us to learn more about our recovery program.
