In early recovery, it’s understandable to be concerned about relapse. After all, isn’t there a lot of shame around that being a failure or the end of my recovery?
In fact, the contrary is true. Relapse does happen. But it’s preventable. A Relapse Prevention Plan is a tool used to optimize the chances of having a successful, healthy recovery. In this article, I explain what’s involved and provide sample template topics.
A relapse prevention plan for lasting sobriety focuses on building practical skills and strategies to manage:
- Triggers
- Cravings
- Emotional challenges
- While fostering a supportive and healthy lifestyle.
Key components include:
- Identifying your triggers
- Identifying high-risk situations
- Developing healthy coping skills, such as mindfulness and emotional regulation
- Maintaining social connections for support
- Integrating wellness routines that encourage purpose and stability
Redefining Relapse – It’s Not a Failure, It’s a Warning Sign
Relapse is a common part of the recovery process for many. But rather than looking at it as a failure, consider it as a very important learning opportunity. And a warning sign that your plan needs adjusting.
A Relapse Prevention Plan (RPP) is a proactive, living document, not a punishment. It’s a set of skills and strategies built before a crisis to manage the challenges of sobriety by providing essential skills needed to build a resilient and lasting sober life.
Relapse is a Slow Burn, Not a Sudden Explosion
When substance use is viewed as a chronic disorder, for a sizable proportion of people, recovery is a long-term process, taking up to 9 years to achieve complete sustained abstinence [1]. In another study, of the people admitted to the U.S. public treatment system in 2003, 64% were re-entering treatment, including 23% for the second time, 22% 3rd–4th times, and 19% 5th or more times [2].
Given this reality, it is critical to have a well-developed RPP that is actively maintained for the long term.
Relapse is typically a process with distinct stages, not a single event. This understanding is empowering because it creates opportunities for intervention. The stages are [3]:
Emotional Relapse
Internal turmoil. Behaviors include bottling up emotions, isolating oneself, poor self-care (sleep, diet), and focusing on others’ problems instead of one’s own. The thought of using hasn’t resurfaced, but the foundation is weakening.
Mental Relapse
Cravings, reminiscing about past use, glamorizing the addiction, lying, and actively scheming ways to use again without getting caught all indicate the stage of mental relapse.
Physical Relapse
The act of using the substance or engaging in the behavior.
The Goal
The goal of a strong RPP is to help you be aware of the process in the emotional or early mental stage. This is where you have the most control.
Core Skills in Relapse Prevention
The following are essential skills to learn and monitor:
- Coping skills learned through therapies like Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and Mindfulness-Based Relapse Prevention (MBRP) help with unhelpful thought patterns, black and white thinking, distress tolerance, emotional regulation, reducing impulsive behaviors, and stress management.
- Effective communication and social skills enhance your emotional support networks. Importantly, they reduce isolation, which is a major predictor of relapse.
- Self-care practices such as consistent sleep, exercise, healthy nutrition, and creative activities support overall well-being and resilience in recovery.
The Four Core Components of Your Relapse Prevention Plan
1. Self-Awareness – Identify Your Triggers
Internal Triggers: Uncomfortable emotions can lead to relapse. The HALT acronym captures the four common causes: Hungry, Angry, Lonely, Tired. Others include:
- Stress
- Anxiety
- Boredom
- Overconfidence (“I’ve got this, I can have just one”).
External Triggers: These are specific people, places, things (bars, certain neighborhoods), as well as social events, financial pressures, specific times of day or year.
Skill to Build: Trigger Identification. Start with a detailed, written list of your personal triggers.
2. Coping Skills – Your Toolkit for Tough Moments
“Urge Surfing” Techniques: These have worked well for others:
- Distraction (call a friend, go for a run)
- Delay (“I will wait 15 minutes before deciding”)
- Deep breathing
- Playing the tape forward (visualizing the devastating consequences of use).
Long-Term Lifestyle Skills: Self-care is critical to build overall resilience,including:
- Regular exercise
- Mindfulness/meditation
- Healthy nutrition
- Consistent sleep schedule
- Engaging in hobbies.
Skill to Build: A “Choices List.” Write down as many alternative activities as you can to turn to when a trigger or craving strikes.
3. Support Systems – You Aren’t Alone
Structured Support: Make a list of your therapists, counselors, sponsors, and outpatient groups.
Informal Support: Write down trusted family members, sober friends, recovery peers, and their contact details so they are handy.
Skill to Build: Emergency Contact List. Create a list with contact details. Practice asking for help before you desperately need it.
4. Balanced Living and Future Planning
The “Balance” Concept: Recovery isn’t just about removing a substance; it’s about building a life where you don’t need it. This means managing stress, finding purpose, staying in balance, and creating joy.
Planning for High-Risk Situations: Think of future challenges (Christmas, a wedding, a vacation, a work party). Write down a specific plan for how you will handle them sober.
Skill to Build: Plan Review: On a regular basis, go over and update your RPP, especially before known stressful events.
Putting It All Together: Creating Your RPP
Use this template as a guide, or use one provided by your counselor. Adapt it to suit your needs. There is real power in writing your plan down. And even more power in updating it regularly to reflect your progress and changing needs.
RPP Structure: Use the template below in a notebook or a digital document. Work with your counsellor or therapist to complete this:
- Personal Information
- Triggers
- Plan for High-Risk Situations
- Warning Signs of Relapse
- Coping Strategies and Skills
- Support Network
- Healthy Lifestyle and Routines
- Emergency Contacts and Action Plan
- Review and Reflect
This plan is not set in stone. It should be reviewed and updated regularly with a sponsor or therapist as you grow in your recovery.
Empowerment Through Preparation
A relapse prevention plan isn’t a document of fear; it’s a tool of empowerment that shows your commitment and is a practical guide for your recovery.
By having a plan, you are not just avoiding relapse—you are creating the basis for a healthier, more fulfilling, sober life.
Find Supportive Care at Red Rock Recovery
Substance use disorder or addiction can feel insurmountable, but Red Rock Recovery Center is here to help you begin your recovery journey today with our core values of Community, Connection, and Purpose.
Red Rock Recovery Center stands out from most drug and alcohol rehab centers in Colorado by offering a full continuum of care approach to substance use disorder (SUD) and addiction treatment.
Our Colorado rehab center is proud to offer an addiction treatment program that includes all necessary steps to healing, from medical detox to aftercare services. Located close to major cities such as Colorado Springs, we are uniquely equipped to help countless families find healing.
Sources
[1] Beaulieu M, et al. 2021. A systematic review and meta-analysis of the efficacy of the long-term treatment and support of substance use disorders. Social Science & Medicine, Volume 285, 2021, 114289.
[2] Scott, C. K., & Dennis, M. L. (2009). Results from two randomized clinical trials evaluating the impact of quarterly recovery management checkups with adult chronic substance users. Addiction (Abingdon, England), 104(6), 959–971.
[3] Melemis S. M. (2015). Relapse Prevention and the Five Rules of Recovery. The Yale journal of biology and medicine, 88(3), 325–332.