Relapse Prevention Plan

Putting in Place a Plan to Prevent Relapse

Recovery is a unique journey, filled with promise and growth but also challenges. One such challenge that we need to shed light on is relapse. It’s often misunderstood and can lead to feelings of guilt or failure among those navigating recovery from drug or alcohol addiction. However, it’s crucial to realize that relapse doesn’t have to mean defeat.

It can be part of the ongoing process toward complete healing and sobriety. Gaining a deeper knowledge of your addiction and relapse patterns will allow you to increase awareness of any risks involved and more successfully sustain sobriety.

Keep reading to learn more about a relapse prevention plan and how Catalina Behavioral Health can help if you or a loved one are struggling with alcohol and/or substances!

What is Relapse?

Relapse refers to when someone in recovery from drug or alcohol abuse reverts back to using substances. Relapse is often separated into different categories, including:

Emotional Relapse

During an emotional relapse, a person isn’t actively thinking about using drugs or alcohol. However, their emotions and behaviors may put them at risk for a potential relapse down the line. Some common signs of emotional relapse include:

• Restlessness
• Irritability and discontent
• Anxiety
• Intolerance
• Anger
• Defensiveness
• Mood swings
• Isolation
• Not asking for help
• Not going to meetings
• Poor eating habits
• Poor sleep habits

If these behaviors continue and the individual remains in the emotional relapse stage without intervention, they are likely to move on to the next stage, the mental relapse.

Mental Relapse

In mental relapse, there is an internal struggle going on inside a person’s mind. Part of them wants to use substances while another part of them wants to remain sober. In the early stages of mental relapse, thoughts about using substances may be fleeting, but as time progresses, these thoughts become more persistent. Some common signs of mental relapse include:

• Thinking about people, places, and things associated with substance use
• Glamorizing past substance use
• Lying
• Hanging out with friends who still use substances
• Fantasizing about using
• Thinking about relapsing
• Planning a relapse around other people’s schedules

As addiction’s pull becomes stronger, it becomes increasingly challenging to make the right choices and maintain sobriety.

Physical Relapse

A physical relapse is when you actually use drugs or alcohol again, effectively breaking your period of sobriety. This can be a one-time slip (sometimes simply referred to as a lapse) or a full-blown return to your previous addictive behaviors.

6 Common Causes of Relapse

Relapse can be a common part of the recovery journey. While it’s certainly not a requirement in recovery, it’s crucial not to view it as a failure. Instead, consider it a hurdle on the path toward complete healing. So what causes relapses? There are key triggers that we should understand.

1. Stress: This tops the list. Major life events like job loss prove very challenging for people on their road to sobriety.
2. Peer Pressure: The company we keep plays an instrumental role here too. Hanging out with friends who still abuse substances can trigger relapse very quickly due to peer pressure or simply being in the wrong place at the wrong time and being unable to make the right choice.
3. Neglecting Aftercare Programs: Skipping aftercare therapies or meetings often leads towards falling off track from the recovery path.
4. Mental Health Disorders: Conditions like depression can cause setbacks if not addressed correctly, leading to relapse.
5. Boredom: A sudden vacuum created by abolishing chemically-induced fun may make some resort back to old ways just out of boredom.
6. Complacency: Finally, complacency poses its own danger. When people feel they have their drug abuse under control after some period of sobriety but neglect the continuous effort needed in maintaining recovery, it can lead to relapse. It’s great to feel comfortable, but drug and alcohol addiction requires ongoing management.

The Importance of a Substance Abuse Relapse Prevention Plan

Unfortunately, relapse is a common part of substance abuse recovery. Not only is relapse emotionally difficult, but it can be incredibly hazardous to one’s health and safety. By establishing and following a thorough relapse prevention plan, you can reduce the likelihood of relapse and maintain a lasting recovery.

According to the National Institute on Drug Abuse (NIDA), the self-care and healthy habits components of putting into place a plan to combat relapse can also help make recovery more fulfilling and enjoyable.

These plans help you recognize potential triggers, build strong coping skills, and maintain a clear vision of your overarching goals.

The Dangers of Relapse

When recovering from substance use disorders, facing a relapse can be a significant setback. However, the physical and mental dangers of relapse are often far more severe than you may think, leading to devastating consequences.

Overdose

Studies have shown that the risk of overdose increases following a period of sobriety, as the body loses its tolerance to the substance. When an individual relapses, they may mistakenly consume the same amount of the substance they used before getting sober, not realizing that their body’s tolerance has decreased.

This can lead to an accidental overdose and life-threatening complications, or even death.

Damage to Relationships and Mental Health

Relapse can also harm personal relationships, leading to feelings of guilt, shame, and disappointment. It can also trigger a detrimental impact on mental health, resulting in increased feelings of depression, anxiety, and hopelessness.

By recognizing the dangers of relapse and implementing a relapse prevention plan, individuals can minimize these risks and stay on the path to long-term sobriety.

7 Steps to Creating a Solid Relapse Prevention Plan Template

A relapse prevention plan serves as a roadmap, guiding individuals toward healthy behaviors and coping strategies while minimizing the risk of returning to drug or alcohol abuse. Here are some important steps that should be included in a relapse prevention plan template:

1) Recognize Triggers and Early Warning Signs

The first step in establishing a strong relapse prevention plan is to identify your triggers and early warning signs. Triggers can be internal (such as emotions, thoughts, or physical sensations) or external (people, places, or situations). Recognizing these triggers and warning signs, which can include changes in mood, sleep patterns, or social interactions, allows you to take proactive steps to counter them before they escalate.

Keep a journal to note your triggers and early warning signs. As you reflect on your entries, you will gain insight into potential patterns and can use this information to develop strategies that reduce the likelihood of relapse.

2) Identify a Support System That Works for You

A strong support system is vital during the recovery process. Friends, family, and professionals can provide the encouragement, guidance, and resources necessary to stay on track. Your support system should consist of positive influences that can help you maintain your commitment to sobriety and provide a listening ear when needed.

Reach out to loved ones and discuss your recovery journey with them. Join support groups or attend meetings such as AA or SMART Recovery where you can connect with others who understand your struggles. Establishing strong connections can make all the difference when it comes to facing challenging moments.

3) Continue Treatment and Therapy

Continuing drug addiction treatment and therapy even after initial detoxification and recovery are critical for long-term success. Regular sessions with a therapist can provide essential tools to maintain mental health, address any underlying issues contributing to addiction, and keep you accountable in your recovery journey.

Schedule relapse prevention therapy sessions around your availability and establish a routine that ensures consistency. Look for a therapist who specializes in addiction recovery and who you feel comfortable discussing your experiences with.

4) Develop Coping Strategies and Relaxation Techniques

Effective coping strategies and relaxation techniques can make it easier to manage stress, anxiety, and other challenges that may arise during recovery. Examples of coping strategies include exercise, deep breathing, meditation, and engaging in hobbies or activities that bring joy and relaxation.

Practice different techniques to find out what works best for you. Practice these regularly, and keep a list of your favorites to reference when you need a pick-me-up. As you become more adept at implementing these strategies, you will be better equipped to handle potential triggers and stressors.

5) Learn to Manage Cravings and Surf Urges

Cravings can be intense, particularly during the early stages of recovery, but it is essential not to allow them to derail your progress. Learning to effectively manage these urges can minimize the risk of relapse.

Employ the “HALT” method, which stands for Hungry, Angry, Lonely, and Tired. When experiencing cravings, assess whether any of these factors are contributing to the urge to use. By addressing the underlying issue, you may be able to reduce the power of the craving.

6) Avoid High Risk Situations

One of the critical factors in maintaining sobriety is learning to identify and avoid high-risk situations. These situations vary depending on the individual and the nature of their addiction. Some common high-risk situations include spending time with people who use substances, attending events where drugs or alcohol are present, or visiting places that trigger traumatic memories or emotions related to their addiction.

7) If You Can’t Avoid High-Risk Situations, Have a Plan

Although it’s best to avoid high-risk situations whenever possible, there may be circumstances where it’s difficult or impossible to do so. In these cases, it’s crucial to have a plan in place to manage the situation effectively. This plan may involve practicing refusal skills, having a support person on standby to talk to, or engaging in self-care activities to help manage emotions and cravings.

Other Tips to Avoid Future Relapse

Creating a solid relapse prevention response to challenges involves several key steps that, when implemented, can help individuals identify potential triggers, manage cravings, and respond to high-risk situations in a healthier way. Here are some other tips to prevent relapse before it happens, and are especially useful for those with a chronic relapse history.

WAIT = Why Am I Tempted?

When experiencing an urge to use drugs (or drink for that matter), it is essential to recognize and analyze the temptation. By asking yourself “Why am I tempted?” (or WAIT) you can identify the triggers or underlying emotions that may be contributing to your cravings. This self-reflection can help you understand your addiction better and take the necessary steps to manage your emotions more effectively.

HALT (Hungry, Angry, Lonely, Tired) is another acronym used in recovery circles, and points to the conditions that can often lead to relapse thinking, and is helpful tool for identifying and remedying relapse triggers before they lead to disaster.

Go to a 12-Step or SMART Recovery Meeting

Twelve-step programs, like Alcoholics Anonymous or Narcotics Anonymous, provide a supportive environment for individuals working towards long-term sobriety. For those for whom the 12 steps are not an option, programs like SMART Recovery and Refuge Recovery provide great and more secular alternatives.

Attending meetings can help you stay accountable to your recovery goals, build relationships with others who share similar experiences, and find the encouragement needed to maintain your sobriety.

Call Someone

Having a support network is a crucial element in maintaining sobriety. Whenever you find yourself in a difficult situation or experiencing cravings, reach out to a trusted friend, family member, or fellow member of your recovery community.

Talking about your emotions and thoughts with someone who understands your struggles can provide both comfort and advice, helping you navigate the situation without resorting to substance use.

Distractions: A Key Tool in Coping with Cravings

When the urge to use substances arises, it’s essential to have a strategy in place to deal with these feelings. One effective approach is to find healthy distractions that can divert your attention away from the desire to use drugs.

Here are a few examples:

• Engaging in physical activity, such as going for a walk or hitting the gym
• Pursuing a hobby or creative outlet, like painting, writing, or playing an instrument
• Connecting with supportive friends or family members
• Watching TV or listening to music
• Volunteering your time to help others in need

By engaging in these activities, you’ll be able to refocus your energy and redirect your thoughts toward more positive and constructive outlets, enabling you to resist the temptation to use them.

Exercise and Staying Active

Exercise is a healthy and effective way to manage stress, improve mood, and boost overall wellness. Engaging in regular physical activity can help individuals in recovery, as it promotes the release of endorphins, which are natural mood enhancers. Incorporating exercise into your daily routine can help mitigate cravings and prevent relapse.

Remember: It’s One Day at a Time for Us All!

Recovery is a marathon, not a sprint. Each day presents a new opportunity to face your challenges head-on and grow in your sobriety. When confronted with the desire to use, remind yourself that you have the strength and determination to make it through one more day.

We have yet to encounter a person who can take days two at a time, and this familiar and time-proven adage helps remind us of this important fact. Just take care of staying sober for this day.

Additionally, focusing on the present moment can decrease anxiety about the future, helping you remain grounded and in control. Simply acknowledging that today is what really matters and taking it one day at a time will provide you with the mental fortitude to persevere in your recovery journey.

Get Help with Substances and Relapse Prevention Plans at Catalina!

It’s crucial to understand that experiencing setbacks doesn’t imply failure or inability. On the contrary, it’s often a part of learning and adapting strategies accordingly.

Developing a relapse prevention plan is an empowering step forward in your journey to long-term recovery. It might seem intimidating at first but remember – you never have to be alone in this process. Lean on your support network and don’t be afraid to seek professional guidance along the way. If you need help, don’t hesitate to contact Catalina Behavioral Health.

All calls to our facility are confidential, so please reach out in confidence to get options with Catalina now!