Your action plan for avoiding relapse.
"Prevention is the daughter of intelligence." - Walter Raleigh
Moving forward with an eye towards your daily "Maintenance Check List". Focus on and review this exercise as often as possible.
Recommended: Daily for the first 90 days of your Recovery journey.
Write your answers to the following questions in the text fields provided and write your Relapse Prevention Plan at the bottom of this page.
First Signs - What changes in my thoughts, feelings or behaviors could signal a potential relapse?
Are there patterns or habits I notice that tend to precede cravings or negative emotions?
What am I going to do if I start having these thoughts and feelings?
How can I recognize these signs early and take action to prevent a setback?
How can recognizing early warning signs help me better prepare for recovery challenges?
What specific tools or strategies will I use to manage these early warning signs before they intensify?
How and when will I communicate with my support network when I start noticing these signs?
Notes:
I am making progress identifying triggers and early warning signs of relapse.
What is my crisis management plan if I feel I am at immediate risk of relapse?
Who can I contact immediately for support during a crisis?
What specific actions or coping strategies can I use to manage intense cravings or emotions?
How can I create a safe environment or remove myself from triggering situations until the crisis passes?
Primary Contacts:
Coach/Therapist/Sponsor [Name, Phone Number]
Close Friend/Family Member: [Name, Phone Number]
Therapist: [Name, Phone Number]
Support Groups: [Group Name, Meeting Time, Location]
Emergency Services: [Phone Number]
Would regularly reviewing my crisis contacts and strategies enhance my confidence and readiness to handle a crisis effectively?
Notes:
I utilize my crisis management plan.
In what way can I avoid these triggers and what coping strategies can I put in place?
Emotional Coping Strategies: (feelings of loneliness, depression or frustration) For example: mindfulness and meditation, Journaling, physical activity.
Behavioral Coping Strategies: (skipping therapy sessions, neglecting self-care) For example: Attend support group meeting or call my coach or trusted friend, develop a daily routine that includes self-care activities.
Situational Coping Strategies: (visiting certain places, being around certain people) For example: Avoiding high-risk environments, having an exit plan for social situations where substances are present, practicing saying "no" in a firm but polite manner.
Event Planning: For example: If attending a potentially triggering event (party, family gathering, business), go with a sober friend, have a plan to leave early, bring non-alcoholic beverages.
Travel: For example: Research sober activities and support groups in the area, keep in close contact with your support system.
Stressful Situations: For example: Identify stressors (work deadlines, family conflicts), develop specific coping strategies for each.
Notes:
I am doing well avoiding triggers and my coping strategies are effective.
What personal values (family, health, integrity) are most important to me in my sobriety journey?
How does staying connected to my purpose help me maintain my commitment to Recovery?
What specific actions can I take daily to align with my values and strengthen my resolve?
How can I practice and review my core values and purpose daily to reinforce my commitment?
What are the short- and long-term consequences of relapse, and how would that impact my life and relationships?
What are my immediate actions to take if I recognize these signs?
Would taking time each day to reflect on my core values and purpose reinforce my commitment?
Notes:
I am clear on my values, my actions are aligned with my values and I am committed to my Recovery.
How will I reinforce my commitment to sobriety every day?
Examples: Review my list of goals, reflect on the reasons I choose not to use substances and remind myself of the positive changes sobriety brings.
How can I use my long-term vision to strengthen my daily commitment to Recovery?
What daily reminders or actions will help me stay committed?
Notes:
My actions reflect my commitment to Recovery.
What are my core values and how do they support my recovery?
How does connecting with my purpose motivate me to maintain sobriety?
How can I incorporate these values into daily actions that strengthen my resolve?
How does connecting with my purpose motivate me to maintain sobriety?
How can I incorporate these values into daily actions that strengthen my resolve?
Notes:
I incorporate my values in my daily activities.
What structured daily activities can support my sobriety and well-being?
What positive routines can I incorporate into my mornings, afternoons and evenings?
Is a daily routine important to me? What would be a reasonable routine for me?
Examples: Physical activity, connecting with others, prayer, meditation, reading positive uplifting reading material.
How can I prioritize the activities that promote physical, mental and emotional health?
Which daily practices help me stay focused and grounded in my recovery goals?
Am I willing to commit to reviewing my Relapse Prevention Plan and Daily Maintenance Checklist?
(Daily Maintenance Checklist follows committing to your particular Pathway to Recovery and aligns with this Relapse Prevention Plan.)
Notes:
I follow structured daily activities and this contributes to my Recovery.
How will I track my goals to stay motivated and measure my progress?
What short and long-term goals do I want to achieve in my recovery journey?
How can I regularly check my progress and adjust my goals as needed?
What tools or methods will help me stay accountable to my goals?
Will I check my Relapse Prevention Plan and Daily Checklist regularly for the first 90 days?
Would a morning or evening routine of reflection contribute to my Recovery?
Examples: Adjust my boundaries as needed, regularly reflect on my progress and the effectiveness of my strategies, be willing to adjust my plans and boundaries as needed to better support my sobriety.
Notes:
I acknowledge and celebrate my progress in Recovery.
What are my self care routines?
Examples: Daily routine that includes self-care activities, avoiding isolation, prioritize activities that promote physical, emotional and mental well-being, healthy diet, rest, connect with others, explore new interests that can replace old, harmful habits.
Notes:
I take very good care of myself.
What strategies do I have for stress management?
Example: utilizing my SMART (or other) strategies to manage stress and avoid using substances as a coping mechanism.
Notes:
My strategies for managing stress are serving me.
In what ways can I demonstrate my self respect to myself?
Examples: Value my commitment to sobriety, be confident in my ability to uphold my boundaries even under pressure.
Notes:
My self respect is improving and I am pleased with this development.
What does "boundaries" mean to me and how can I put them in place?
Examples: Clearly communicated my boundaries regarding substance use, enforce these boundaries, be clear with others about the importance of my boundaries to protect my sobriety, not be influenced by people (name specific people), places (name specific places) or situations (name specific situations)
Notes:
I am getting positive results experimenting with boundaries.
Who is in my support network?
Examples: Coach, family, therapist, support group.
Notes:
I am utilize my support network regularly.
In what ways can I contribute to healing existing relationships and developing healthy new ones?
Example: building and maintaining relationships with people who respect and support my sobriety, distance myself from relationships that jeopardize my sobriety, give the people close to me time to learn to trust me again, look for and join new social circles.
Notes:
I have healthy relationships in my life and I consistently experience improvement in my important relationships.
In what ways can I improve my communication skills?
Examples: Get comfortable saying no to offers of substances or invitations to risky situations, think before I speak, be kind and considerate.
Notes:
I have and use strategies to improve my communication skills.
What hobbies did I used to enjoy that I could take up again?
Examples: Identify hobbies and interests that keep me engaged and away from substance use, explore new activities that bring joy and fulfillment.
Notes:
I have healthy hobbies.
What steps can I take to improve the quality and consistency of my sleep?
How will a balanced diet contribute to my physical and emotional well-being?
What changes to my eating and sleeping routines could help me feel stronger and more resilient?
Notes:
I sleep well and have a healthy diet.
How will I hold myself accountable?
Examples: Be honest with myself and others about my progress and any struggles, check in with my coach, mentor or accountability partner.
Notes:
My strategy for holding myself accountable is serving me.
What mindfulness techniques (meditation, deep breathing) can help me stay present and grounded?
How often will I set aside time to practice mindfulness?
How can mindfulness help me manage cravings, stress, or difficult emotions in recovery?
Notes:
I consistently practice mindfulness techniques and am pleased with the results.
What can I do to stay positive?
Examples: Gratitude lists, practice gratitude and focus on the positive aspects of my recovery, recognize and celebrate my achievements in life and Recovery.
Notes:
I have a method to make note of and express my gratitude and positivity.
How do I envision my life, relationships and health as I continue my recovery journey?
What aspirations and dreams motivate me to stay committed to sobriety?
How can I align my daily actions with this vision to keep me focused on my future goals?
Notes:
I am committed to my long term Recovery goals and my daily thoughts & actions are aligned with my commitment.
What personal rewards can I set for achieving milestones in my recovery?
How will I remind myself of the reasons I chose sobriety when I need extra motivation?
How can celebrating small victories help reinforce my commitment to recovery?
Notes:
Notes:
I acknowledge and reward myself for my progress in Recovery.
My Relapse Prevention Plan: