Relapse Prevention Plan Checklist: How to Stay on Track in Your Recovery

Steps to Creating a Solid Relapse Prevention Plan

A big part of alcohol and drug rehab is learning new skills.  One of the educational resources available at Pacific Manor is relapse prevention planning.  This covers a wide variety of topics and activities, and in the end each person who enters recovery needs to have their own customized plan checklist that they can refer to in times of need.  It is true that relapses often occur early on during the initial stages of rehab and recovery due to cravings and withdrawal symptoms, but each person who is determined to sustain their sobriety should prepare for the long term. 

If you or a loved one is struggling with a drug addiction, don’t wait any longer to get help! Reach out confidentially to one of our experienced staff members by calling 888-300-4370 today.

What is a Relapse Prevention Plan?

A relapse prevention plan is a personal inventory of what may cause you to drink or use drugs again and, once you identify a possible problem, how to react properly.  There are different stages of relapse which come before an individual actually uses or drinks again, and these are the times to put a relapse prevention plan into action.  People typically go through an emotional relapse, a mental relapse and then a physical relapse when a person actually succumbs to the temptation and uses or drinks again.  Many experts believe that a relapse is just part of the recovery process but that doesn’t mean individuals shouldn’t learn the best ways to avoid them. 

Identifying Triggers for Relapse 

Everyone who has a problem with alcohol or drugs and enters recovery is most likely going to have triggers for relapsing that are very specific to them.  However, there are some general categories that a lot of relapse trigger fall into, and here are a few of the most common:

• People: It may be quite some time before you can socialize with individuals that you have drank with or used with when you begin recovery.  There may be people you have to eliminate from your life altogether.
• Places: Much like people, there are probably places that were your usual locations for drinking or using.  Again, these may need to be avoided, at least in the short term.
• Thoughts: These may be harder to pin down, but thinking about people close to you that have passed away, or stressful situations where you have turned to alcohol or drugs before are thought areas to identify.

How to Create Your Personal Relapse Prevention Plan

A personal relapse prevention plan is going to give you the best chance to avoid going back to using or drinking when times get tough during recovery.  Being clean and sober definitely takes effort, some days more than others.  Here are some steps to take to create you plan:

• Assess Your History with Drugs and Alcohol: Analyze the people, places and things that were typically part of you drinking or using.  Write them down; don’t just make a mental list.
• Determine Any Signs That Could Lead to Relapse: Be very specific.  This could be times when you were on a deadline at work or school, in an argument with a loved one, or having financial issues among many others specific to you. 
• Establish an Action Plan: Simply put, what are you going to do instead of drinking or using.  Calling a family member, attending a support meeting, and even going to the gym to work out your frustrations are all options.  You need to find your best path through a trying time and have it documented as your plan.

Relapse Prevention Plan Tools 

Educating yourself and those around you is an excellent way to help prevent a relapse.  Some simple tools are having the numbers of people who support you at the ready.  This is easy in today’s age of technology.  Another good idea is to know where a local AA or NA meeting is near your home, school or place of employment. Additionally, here are some great resources to reference when you are creating your personal relapse prevention checklist and plan:

• The Mission Consumer Workbook – Maintaining Independence and Sobriety through Systems Integration, Outreach, and Networking
• Relapse Prevention Workbook by Bradley A. Hedges, Ph.D., LPCC Psychologist
• My Relapse Prevention Workbook by Montgomery County Emergency Service, Inc.
• Cognitive Behavioral Relapse Strategies United Nations Office on Drugs and Crime
• Relapse Prevention Workshop from Relapse Prevention Therapy And Relapse Prevention Counseling Workbooks
• Relapse Prevention Tool Worksheets by Peggy Ferguson, Ph.D.

Finding Long Term Sobriety at Pacific Manor Recovery 

Pacific Manor is a unique and a great option for those looking for help finding long term sobriety.  Pacific Manor Recovery has comprehensive programs to fit the needs of anyone struggling with drugs or alcohol.  Pacific Manor does not provide cookie-cutter solutions.  We work individually with every client because we know a custom made plan is what is going to lead them to success.  Call us today at 888-300-4370 to discuss all of the resources we have available for you at Pacific Manor Recovery.

 

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