What is Relapse?
Relapse isn't a single event. It's a process: 1) Emotional relapse (not thinking about use, but emotional instability) 2) Mental relapse (thinking about it, planning, negotiating) 3) Physical relapse (using).
This plan intercepts relapse at the emotional and mental stages, before physical use occurs.
Your Relapse Prevention Plan
Exercise 1: My Biggest Risks
What situations, people, emotions, or circumstances are most dangerous? Rate by risk level.
Exercise 2: My Warning Signs
What happens before a relapse? Isolating? Poor sleep? Specific emotions? Skipping support? List your warning signs.
Exercise 3: My High-Risk Situations
Describe 3 situations where relapse risk is highest. For each: Why is it risky? What's the trigger? What's my plan?
Exercise 4: My Support System
Who can I call? Names, phone numbers. Sponsor, therapist, friend, family. Make it easy to reach out.
Exercise 5: My Relapse Recovery Plan
If I relapse, here's what I'll do: Call _____. Tell _____. Go to _____. Not "if" but "what would I do?"
Staying Strong
Daily practices that prevent relapse: Regular sleep, healthy food, exercise, connection, honesty, purpose, spirituality (however you define it)
Keep this plan accessible. Review it weekly. Update it as you learn what works.
Remember: Relapse is a process, not an event. The earlier you catch warning signs, the easier it is to change course.
