Once you complete an addiction recovery program, you’ll be ready to take on more responsibility in your everyday life. However, you will still need support during this time, which is where a relapse prevention plan comes into place. This plan is a blueprint that will help you maintain sobriety by actively taking steps to prevent relapse.
Let’s explore the key elements that should be included in a relapse prevention plan, and how it can be beneficial when you’re feeling vulnerable.
Personal Triggers
The first step in relapse prevention is to identify specific triggers that may lead to a relapse. Triggers can be emotional, such as feeling stressed, anxious or depressed. They can also be environmental, like visiting a place where you used to engage in substance use. Recognizing these triggers is crucial for developing strategies to avoid or manage them effectively.
Keep in mind that there are three stages to relapse: emotional, mental and physical. This means relapse doesn’t just happen out of nowhere. It’s a process that involves many factors, and usually starts with triggers that aren’t being proactively managed.
Coping Strategies
Once triggers are identified, the next step is to develop coping strategies. These strategies should be tailored to your specific needs and situations. Coping mechanisms can include physical activity, practicing mindfulness or meditation, reaching out to a support network, or using cognitive-behavioral techniques to challenge and change negative thought patterns.
It takes time to develop and master coping strategies, so be patient with yourself. Also, be open to trying new things, as you never know what will work for you. For instance, some people are hesitant to try meditation or yoga and end up loving it. A key benefit of a holistic recovery program is that it will introduce you to a wide range of coping techniques, in addition to evidence-based therapies like CBT and DBT.
Support Network
A robust support network is vital for long-term recovery. This network can include friends, family members, peers in recovery, therapists and support groups. These individuals provide emotional support, understanding and accountability, helping you stay focused on your goals and overcome challenges. Your support system can also help you pass time and introduce you to new hobbies, preventing loneliness and boredom, two triggers for relapse.
Healthy Routines
Developing and maintaining healthy routines is another essential component of a relapse prevention plan. Regular exercise, a balanced diet, sufficient sleep, and engaging in hobbies and activities that promote well-being can all contribute to optimal physical health and emotional well-being.
Your day should be well-structured in early recovery, as you don’t want to leave large blocks of time unaccounted for. This can open up opportunities to fantasize about drugs or alcohol. But you need time to relax and unwind, so make sure this time is structured too. For instance, you may schedule 30 minutes of free time in the morning and 30 minutes after dinner, followed by a healthy activity or meeting.
Emergency Plan
Despite your best efforts, relapses can still occur. Addiction is a chronic disease, meaning that it’s normal to go through periods of relapse and remission. What matters most is how you respond to the relapse. Fortunately, your relapse prevention plan should include a clear, actionable plan for what to do in case of relapse.
For example, you might be encouraged to contact a therapist or sponsor, attend a support group meeting, or check into a treatment facility if necessary. The key is to take immediate action, so that you don’t continue using drugs or alcohol. Relapse also indicates you need more work, so you’ll want to move forward with an adjusted plan for recovery.
Continuous Evaluation and Adjustment
A relapse prevention plan is not static; it should be regularly reviewed and updated as you grow and your circumstances change. This ongoing evaluation ensures the plan remains relevant and effective in addressing current challenges and goals.
It’s also recommended not to make major life decisions in your first year of recovery. However, as we all know, there’s very little we can control in our lives. Therefore, if you face a major life change, such as a new job, the loss of a loved one, or a move across the country, your relapse plan should reflect this.
Self-Care and Compassion
Lastly, self-care and self-compassion are critical components of relapse prevention. Recovery is a journey with its ups and downs. Treating yourself with kindness, recognizing your achievements, and forgiving setbacks are all part of a healthy recovery process. Avoid comparing yourself to others. Recovery is a personal journey unique to you. As long as you are learning and growing through the process, you are where you are supposed to be.
Embrace Your Journey
A relapse prevention plan is a dynamic tool that empowers individuals in recovery to maintain their progress and navigate the challenges of life without reverting to substance use. By following the tips above, you can significantly enhance your resilience and capacity for sustained recovery.
Awakenings Treatment Center in Agoura Hills, CA offers outpatient treatment services in a positive and uplifting community. We offer a wide range of evidence-based and holistic therapies, helping individuals build a life that embraces sobriety. To learn more about our services and how we help our clients manage their recoveries, contact our admissions team at 833-892-8293.
