A relapse prevention plan is a practical plan that helps someone in recovery recognize warning signs, manage triggers, and take action before a relapse occurs.
Key parts of a relapse prevention plan
My reasons for recovery
Why do I want to stay sober?
Who and what am I working toward?
What would I lose if I returned to using?
My personal triggers Common triggers can include:
Stress or anger
Loneliness or isolation
Certain people or places
Arguments or relationship problems
Financial problems
Feeling overwhelmed
Being around drugs or alcohol
Celebrations or overconfidence in recovery
My warning signs Examples:
Stopping meetings or recovery activities
Isolating myself
Becoming dishonest
Romanticizing past use
Becoming increasingly angry or resentful
Neglecting responsibilities
Thinking, "I can handle just one"
What I will do when cravings hit
Call my sponsor, counselor, or trusted support person
Leave the situation
Attend a meeting
Exercise or take a walk
Pray or meditate
Distract myself with a healthy activity
Remind myself what happened during active addiction
Wait before making any major decisions
My support network
Write down several people you can contact when you're struggling. Having more than one person is important so you aren't depending on a single source of support.
Emergency plan If I believe I am about to use:
Get away from the substance or situation.
Contact someone immediately.
Go somewhere safe and sober.
Attend a recovery meeting or seek professional support.
Be honest about what is happening rather than hiding it.
If a lapse happens
A lapse doesn't have to become a full relapse. The goal is to stop as quickly as possible, tell someone, get safe, and return to recovery support immediately rather than allowing shame to continue the cycle.