How to Create a Successful Relapse Prevention Plan

Millions of people in the United States live with substance use disorder (SUD). Left untreated, SUD can quickly become a life-threatening condition. People with SUD require comprehensive treatment to address the complex roots of this condition.

While comprehensive treatment can help people identify and address the roots of SUD, people must work to prevent relapse for the rest of their lives. It is essential to create and follow a relapse prevention plan.

This article will explore how to create an effective relapse prevention plan. You will learn:

• What a relapse prevention plan is
• Why a relapse prevention plan is essential to long-term recovery
• How to make a relapse prevention plan
• Where to find SUD treatment and recovery support

If you or a loved one struggles with substance use disorder, you are not alone. Find compassionate, effective treatment at Blue Star Recovery. Contact our intake specialists to explore our recovery programs or to schedule an appointment.

What is a Relapse Prevention Plan?

A relapse occurs when someone returns to substance use after a period of abstinence. Typically, most people experience stages of a relapse. These include:

• An emotional relapse: People may experience challenging emotions or abandon their healthy coping strategies
• A mental relapse: People may begin to think about how, when, and why they will use drugs or alcohol again
• A physical relapse: People engage in substance use

A relapse prevention plan is a detailed document outlining how someone will recognize the signs of a relapse and take steps to prevent it. It might include:

• A list of potential triggers
• Contact information for a person’s support system (friends, family members, counselors, medical professionals, etc)
• Effective relapse prevention techniques (healthy distractions, mindfulness techniques, 12-step or support groups, etc)
• Contact for mental health support resources
• A reminder of long-term goals

A relapse prevention plan can help people feel more confident as they navigate recovery. It can reduce the risk of relapse by encouraging people to recognize early relapse warning signs and providing healthy coping skills to use.

Why is a Relapse Prevention Plan Important?

Research shows that the majority of people in SUD recovery (more than 70%) experience at least one relapse during their recovery journey. A relapse can feel like a significant setback. While it is possible to recover and move forward, a relapse can also be discouraging–or even dangerous.

But why do relapses occur? SUD experts believe there are several potential causes, including:

• The reality of recovery doesn’t match a person’s expectations
• Not enough time in treatment to develop effective coping skills
• Facing new, overwhelming challenges after completing a treatment program

Many SUD treatment programs focus on helping people create a relapse prevention plan. A relapse prevention plan can help people maintain their motivation, even when recovery is challenging.

How to Create a Relapse Prevention Plan

People often begin to create a relapse prevention plan during a treatment program. However, anyone can create an effective strategy at any stage of their recovery.

Here are steps you can take to create an effective relapse prevention plan.

1. Identify your triggers

Triggers are people, places, things, or other situations that may lead to cravings or relapse. Knowing your triggers can help you avoid or manage them more effectively. When identifying your triggers, think about:

• When and where you used drugs or alcohol
• Events, dates, or special occasions when you’d drink or use drugs
• Public or social events where you may experience peer pressure to use drugs or drink
• Common thoughts or emotions that come before drinking or using drugs
• Life changes, challenges, or intense emotions that have occurred before using substances

Take time to reflect on what may be triggering for you and write it down. You can also work with a counselor or mental health professional to identify triggers.

2. Learn early relapse warning signs

Relapses usually do not occur “out of the blue.” Learn the early warning signs of a relapse so that you can recognize them and take action. These might include:

• New or worsening mental health symptoms
• Neglecting your self-care routine (not sleeping well, eating a poor diet, not doing chores)
• Neglecting your responsibilities at home, work, or school
• Isolating more
• Skipping meetings or appointments
• Thinking about how or when you’d drink or use drugs
• Having thoughts like “I stopped before, so I can do it again” or “I deserve it because I’ve worked so hard”
• Driving to a bar or calling a dealer

Recognizing common warning signs can help you regain control of your recovery before a physical relapse occurs.

3. Identify support

Identify sources of support in your community. This may include:

• Supportive family members and friends
• A SUD counselor or therapist
• Mental health professionals
• 12-step groups
• Support groups for people with SUD
• Treatment centers

Include regular sources of support and emergency support contacts in your plan.

4. Write it down

Once you have gathered all the information to create your recovery plan, write it down. Keep a copy of your plan somewhere where it is accessible. Review the plan with your counselor or a mental health professional and make changes as your recovery needs change over time.

Learn More Now

If you or someone you love needs treatment to address substance use, you are not alone. Find support and treatment at Blue Star Recovery. Contact our intake specialists to learn about our programs or to schedule an appointment.