Relapse is often seen as a sign of failure in addiction recovery. While encountering a relapse has its setbacks, some benefits can come from this occasion. It is an opportunity to learn. Regardless, we would like to avoid relapses at any cost during recovery. A great way to work towards this is to create a relapse prevention plan.
What Is a Relapse Prevention Plan?
A relapse prevention plan is a tool that can assist you when you are struggling to maintain sobriety. Relapse prevention plans are specific plans that lay out strategies and tools designed to help individuals avoid triggers that could potentially lead to substance use again. It takes a proactive approach to recovery that identifies and addresses potential relapse triggers before they cause any setbacks in sobriety.
Relapse prevention plans typically contain guidelines, strategies, and resources that can be utilized to maintain abstinence. The skills outlined in this plan can also be used to manage stress and triggers, as well as address any setbacks or challenges encountered during recovery. It is a living document that can be adjusted according to changes in your journey throughout recovery.
Benefits of a Relapse Prevention Plan
Relapse prevention plans benefit the recovery process in many ways. Learn how utilizing your relapse prevention plan through sober living can benefit you. You may find even more benefits than the ones listed, but these are common benefits that are experienced.
Structure and Accountability
A relapse prevention plan can offer structure to daily life and keep individuals accountable for their recovery goals. This could involve setting specific objectives, creating healthy routines, and tracking progress over time. As your review each aspect of your life that could lead you into a state of relapse, you are holding yourself accountable for the things that may go wrong if not properly structured and managed.
Builds Self-Efficacy
Having a relapse prevention plan in place can give individuals the assurance they need to manage their addiction and stay sober. By having an organized set of tools and strategies at their disposal, individuals may feel more empowered and in control of their recovery journey.
Building self-efficacy is greatly important in your sober living journey. If you consistently doubt your abilities to succeed in maintaining sobriety, you are reinforcing the potential of these thoughts being true. Allow yourself to see your potential for success and continue your successful recovery journey through sober living.
Support Long-Term Recovery
Relapse prevention is a proactive approach to addiction recovery that can help individuals maintain sobriety over time. By focusing on prevention and self-care, individuals can reduce the likelihood of relapse and build a foundation for sustainable recovery.
Constructing a Relapse Prevention Plan
Crafting a successful relapse prevention plan requires consideration of your personal needs, obstacles, and strengths. When constructing a relapse prevention plan, it is important to consider the following components.
Define Abstinence
The initial step in developing a relapse prevention plan is to put abstinence into a definition within your terms. Abstinence is technically defined as the act of refraining from indulging in the use of drugs or alcohol. While this definition is true, you may find it to mean something different to your recovery. For example, abstinence may be defined as being independent and doing what is best for your body. Observing your definition of abstinence can help you to understand your reason for recovery.
Identify High-Risk Situations
The next step in establishing a relapse prevention plan is to recognize the people, places, and things that can trigger cravings and lead to substance use. These can include social situations and physical environments associated with past substance use. The specific aspects outlined in this section relate to situations you could be in that would put you at a high-risk level for engaging in substance use.
Examples of high-risk situations may include:
- Social events where alcohol or drugs are present
- Places where you used to use substances, such as bars or clubs
- Hanging out with old friends who still use substances
- Feeling lonely or isolated
- Relationship problems or conflicts with family members
- Stressful situations, such as work-related pressure or financial issues
- Celebrations or holidays where substances are often used, such as New Year’s Eve or Thanksgiving
- Boredom or lack of purpose
- Exposure to triggers, such as seeing drug paraphernalia or hearing a song associated with substance use.
Once these high-risk situations are identified, you can ponder what strategies to use to avoid or cope with them healthily and constructively. This may involve setting boundaries, developing healthy coping mechanisms, or avoiding certain people or situations altogether.
Identify Triggers
Triggers may sound similar to high-risk situations but are focused on more specific aspects that compel you into substance use. These can be emotional or behavioral effects that influence your desire to use. For example, you may see a commercial for a beer. This is not particularly a situation that you are in, but a sensory trigger point. These can be addressed using similar strategies as you would use when managing high-risk situations. However, it is important to be aware of any differences if regulating them as well.
Some examples of triggers may include:
- Stressful events such as relationship problems, work-related stress, financial difficulties, or the death of a loved one
- Social pressure or peer influence, where you feel tempted to engage in unhealthy behaviors due to the impact of your social circle
- Emotional triggers, such as depression, anxiety, or low self-esteem, can lead you to seek relief from your addiction or unhealthy behavior
- Physical triggers, such as pain, illness, or fatigue, can make you more susceptible to cravings and temptation
- Overconfidence in your ability to overcome your addiction or unhealthy behavior
- Exposure to cues or triggers associated with the addiction, such as certain people, places, or activities that trigger cravings or memories of the addictive behavior
- A lack of structure or routine can lead you to fall back into old habits and behaviors
- Poor self-care, including lack of sleep, poor nutrition, and inadequate exercise, can impact your physical and mental health, making you more vulnerable to relapse
List Your Coping Skills
While addressing the first section of the relapse prevention plan, you have likely already started thinking about ways to cope with your triggers and high-risk situations. Now it is time to clearly outline those and write them down. It is important to make a list of at least ten coping mechanisms that you can apply during these situations. At the moment, it can be hard to determine how to best manage the situation. However, if these skills are easily outlined, you can quickly remember and implement them.
Here are some of the coping skills that you can outline in your relapse prevention plan:
- Deep breathing
- Yoga
- Mindfulness
- Grounding techniques
- Go for a walk
- Soak up some sunshine
- Read a book
- Cook yourself a nice meal
- Listen to soothing music
Establish Healthy Routines
Creating healthy routines is an integral part of relapse prevention. This may include setting a consistent sleep schedule, eating nutritiously, and adding exercise to your daily life. Structure and consistency can help you stay focused on your recovery goals and reduce the likelihood of relapse. Some of your ideal routines may be further outlined in your treatment plan or your long-term goals, but it never hurts to address them again.
Outline Your Support System
Having an accountability and support network during recovery is essential for avoiding relapse. Your support system could include your friends, family members, or members of your support groups at Real Recovery Sober Living that offer encouragement, accountability, and guidance throughout the process. Surround yourself with people who are invested in your success as well as those who offer constructive criticism and assistance along the way.
When you encounter a desire to relapse, the support system you have outlined should consist of individuals you would feel comfortable calling and confiding in. Having an extra set of opinions before choosing to engage in substance use again can help keep you accountable and be one more deterring factor in you stepping back into the cycle of addiction.
Create an Emergency Plan
No matter how much effort you put into your recovery, there is still a potential for a relapse occurring. In these cases, it is essential to have an emergency plan in place. This could include contacts for support and strategies for managing cravings and stress and seeking professional help if needed.
Your emergency plan should clearly outline any medical personnel you should be contacted, as well as contact information for Real Recovery Sober Living to seek assistance in where to go from here. While sober living is not expected to manage relapses, we are aware that some residents may need support through this time if this does occur.
Aftercare
Lastly, your relapse prevention plan should discuss the brief steps to follow to move forward from a relapse. It is common to feel ashamed of a relapse, but you can utilize this situation as a learning opportunity. While relapses are not allowed at Real Recovery’s Sober Living homes, they do happen from time to time. If you find that this does occur, we want to ensure you have a proper plan in place to set yourself up for long-term success through your aftercare.
Keep Your Relapse Prevention Plan Updated
It is important to evaluate and revise your relapse prevention plan regularly to ensure it is updated with current coping skills and support members you can utilize. If you fail to reassess your relapse prevention plan, when you find that you need it, you may realize that the aspects you have laid out are no longer applicable. For example, you may have a member of your support system listed, but they are not part of your current support system.
However, your support system is not the only thing that can change over time. Your triggers, challenges, and strengths may change as well. Updating your relapse prevention plan can help outline your current aspects of recovery and prepare you to handle them. Reflecting on your past relapse prevention plans can also be a factor of motivation to see how much progress you have made. Seeing the differences in skills and triggers from your initial start of the recovery to your time at sober living can be very eye-opening toward your progress.
A relapse prevention plan offers structure, accountability, and tools to help individuals manage potential triggers and maintain abstinence. To create a successful plan, define abstinence on your own terms, identify high-risk situations, list your coping skills, establish healthy routines, outline your support system, and create an emergency plan. By creating a relapse prevention plan, you are taking a proactive approach to your recovery, reducing the likelihood of relapse, and building a foundation for long-term, sustainable recovery. Start crafting your plan today and take control of your recovery journey today. To learn more about the intricacies of a relapse prevention plan, reach out to Real Recovery Sober Living at (727) 290-9156.
