How to Make a Relapse Prevention Plan

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Going through drug treatment can be a painstaking ordeal that most participants would rather not have to repeat. The truth of the matter is that addiction leaves behind its own mindset that makes it all the more difficult to maintain abstinence on an ongoing basis. According to the National Institute on Drug Abuse, alcohol and drug addictions have chronic, long-term effects that can stay with a person for months, or even years after he or she stops using.

For these reasons, making a relapse prevention plan offers people in recovery the best chance of ongoing, successful sobriety. A relapse prevention plan acts as a roadmap for dealing with daily life situations and managing temptations to use along the way. While relapse prevention plans can be simple and straightforward, the more time you put into it, the better prepared you’ll be.

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Relapse Prevention Plan Components

The addiction mindset breeds its own lifestyle to manage day-to-day life. To counter a mindset built around using drugs, a relapse prevention plan contains strategies for implementing a drug-free lifestyle.

According to the SAMHSA, a plan should still cover certain key components:

• Identify personal “weak spots” or situations throughout the day that challenge your recovery efforts
• Look for emotional triggers
• List out specific ways for coping with temptations to use

Ultimately, a relapse prevention plan helps you take a proactive approach in managing your recovery.

What to Include in Your Relapse Prevention Plan

“Red Flags”

Identifying red flags and learning how to cope with your emotions in a healthy way will help you prevent relapse.

Red flags represent high-risk situations, such as old drug hangouts or former users who will likely weaken your defenses. Knowing these people, places and activities ahead of time can help in avoiding known problem areas in your day-to-day life.

Alternative Activities

Habits and routines established when using can quickly creep back into your daily life, especially when boredom or stress sets in. Developing alternative activities ahead of time helps you keep busy and provides opportunities for learning how to have fun in new, drug-free ways.

Deal with Your Emotions

More oftentimes than not, people fall into addiction as a means to avoid dealing with difficult emotions. Rather than bury or stuffing your emotions day after day, journal these experiences and/or consider getting a sponsor.

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Support Network

Much like the addiction lifestyle that breeds its own group of friends and associates, a drug-free lifestyle must do the same. Developing a support network is essential to maintaining long-term abstinence. A support network can be made up of family, friends, spiritual advisors, sponsors, or anyone who supports your efforts to stay clean and sober.

Plan Your Day

Establishing a daily routine can go a long way towards building a drug-free lifestyle. A daily routine provides much needed direction and stability without the temptation to use. A daily/weekly schedule should include time for work, family, friends and extracurricular activities.

Diet, Rest & Exercise

Staying healthy through exercise, a strong diet, and regular rest offers the best defense when facing temptations to use. Low energy levels, fatigue and improper sleeping patterns can leave a person vulernable to falling back into old drug-using patterns.

Overall, maintaining abstinence requires an ongoing effort that impacts everyday decisions and choices. A relapse prevention plan simply lays these decisions out ahead of time so there’s no room for error when you follow the plan.

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