While in rehab, the facility helps you maintain sobriety by shielding you from real-world triggers in a sober, supportive environment. Leaving the comforting walls of a treatment center can be scary, and if you aren’t properly prepared, you could end up relapsing on drugs and alcohol.
Before you leave rehab you will work with your counselor to develop a relapse prevention plan to help you stay on the right track.
A relapse prevention plan is a great way to identify and reduce the risk of relapse and promote long-term recovery. Having one in place before you leave rehab can stop you from returning to old, addictive behaviors. But how do you create a relapse prevention plan that really works?
Usually, your relapse prevention plan will include a list of triggers, healthy coping skills, relapse prevention tools, and support groups.
What is a Relapse Prevention Plan?
A relapse prevention plan is a detailed plan outlining potential risks for relapse and how to cope with them. The purpose is to gain a better understanding of your own behaviors, how your cravings develop, and what the signs of a coming relapse are as well as to develop healthy ways to maintain your sobriety.
A relapse prevention plan consists of:
- A thorough assessment of your history with drugs and alcohol and the behaviors leading up to previous releases
- A complete list of triggers, scenarios, and signs that could lead to relapse
- An actionable and practical plan outlining what you will do when you are tempted to turn to drugs or alcohol
Create a Relapse Prevention Plan that Works
Drug and alcohol relapse can be dangerous, especially after a period of sobriety that reduces your tolerance, placing you at an increased risk for overdose. An effective relapse prevention strategy will contain several essential components, including:
A List of Triggering People, Places, and Things
First, you need to identify what your relapse triggers are. Relapse triggers are usually people, places, things, or situations that give you the urge to drink alcohol or use drugs. While it’s not possible to avoid your triggers, you can cope with them appropriately if you know what they are.
Triggers can be different for anyone, but common triggers include:
- Places where you used to drink or do drugs
- People you used to drink or do drugs with
- Painful emotions like depression or guilt
- Physical illnesses
- Anniversaries or special days
- A movie, TV show, or another activity that reminds you of your addiction
Healthy Coping Skills for Cravings Management
After you experience a trigger, you may start having cravings. Cravings are intense urges or desires to use drugs or alcohol. If you leave your cravings unmanaged, you could end up relapsing. But if you can confront your cravings and move past them, you can successfully maintain your recovery.
Your relapse prevention plan must include a list of ways to manage cravings. Some of these include:
- Urge surfing – “Riding out” your cravings and allowing them to pass while having faith that they won’t last forever
- Playing the tape through – Thinking beyond using drugs and alcohol to consider the potential consequences as well as past consequences you’ve endured as a result of your addiction.
- Mindfulness meditation – Doing a meditation to observe your feelings and work through them healthily.
- Distract yourself – Do something you enjoy to occupy your brain and distract it from cravings.
- Talk it out – Call a trusted sober support individual and talk to them about what you’re going through.
Cravings and Relapse Prevention Tools
In addition to having ways to cope with cravings, it’s helpful to have several relapse prevention tools at your disposal that you can use on a regular basis. Relapse prevention tools will help you keep your mind healthy and stay on the right track.
Popular relapse prevention tools that are used in addiction recovery include:
- Continued counseling through a rehab program
- Journaling about your day or emotions
- Making a gratitude list
- Attending regular 12-step meetings and other types of support groups
- Participating in an alumni program
- Reflecting on the past consequences of your addiction as well as your accomplishments in recovery so far
Aftercare Treatments and Support Groups
Whether you’re facing a relapse or not, you can benefit from investing time and energy into support groups and other aftercare treatments. For example, attending regular 12-Step meetings and working with a sponsor can help you embrace a sober lifestyle. Also, living in a sober home provides you with safe, supportive, and transitional housing as you navigate early recovery.
Other aftercare and support group options that exist include:
- Alumni program
- Recovery coaching
- Group therapy
- SMART Recovery
Healthy Lifestyle Changes and Improvements
Finally, an effective relapse prevention plan will outline healthy lifestyle suggestions as ways to improve your quality of life. The more you care for yourself and invest in your mental health, the less likely you are to feel the need to use drugs and alcohol.
Lifestyle changes or improvements that you may consider while relapse prevention planning include:
- A healthy diet
- Exercise
- Quality sleep
- Scheduling downtime for relaxation
- Looking for a job
- Creating a budget to manage finances
- Practicing your spirituality or religion
More Tips for Relapse Prevention
Now that you have your relapse prevention plan outlined, it’s important that you stay motivated to put your plan into action. These tips will help you stay motivated in recovery and ensure that your relapse prevention strategy really works.
- Set small goals and celebrate when you achieve them.
- Think offensively so that you’re always engaging in healthy behaviors that support recovery–even when you aren’t facing triggers.
- Be aware of the warning signs of relapse, such as emotional instability, fantasizing about substance abuse, stress, and others.
- Keep track of the healthy behaviors you do each day.
- Keep track of which coping skills and relapse prevention strategies work best for you.
Get Help Now
Up to 40-60% of people who complete substance abuse treatment relapse at least once in their recovery, but relapse doesn’t have to happen to you. With the help of a comprehensive treatment program, individualized care, and a commitment to your aftercare plan, you can achieve and maintain long-term sobriety.
At ARISE Treatment Center, we use a whole-person approach to address the physical, emotional, and mental aspects of your addiction so you have the solid foundation you need for recovery. Take the first step toward recovery today by calling and speaking with one of our dedicated admissions counselors.