Getting sober is challenging, but staying sober can be even more difficult. Whether you just finished treatment or you’ve been sober for decades, it’s totally normal to feel nervous about the future. That’s why having a relapse prevention plan can be so valuable. These plans offer peace of mind and serve as a reliable resource to lean on when you’re feeling vulnerable.

In this guide, we’ll walk you through:

• What relapse means
• Why relapse prevention matters
• What to include in your plan
• How to bounce back if you relapse
• Where to find support to prevent relapse

Whether it’s you or a loved one that’s working hard to maintain sobriety, you’re not alone, and you don’t have to figure everything out by yourself. Moving Mountains Recovery is here to help you take your next steps with confidence. We understand that recovery is a lifelong journey and are committed to walking beside you through the ups and downs. Reach out today to learn more about our treatment programs and pick the right one for your needs.

What Does It Mean to Relapse?

Relapse refers to using drugs, alcohol, or other substances again after a period of sobriety. It can happen for many reasons, and may occur more than once. What many people don’t realize is that several signs can point to a relapse before it actually happens. In fact, relapse occurs in three distinct stages, including:

• Emotional relapse: This is when you’re not yet thinking about using, but your emotions are all over the place. You might feel anxious, tired, stressed out, or depressed.
• Mental relapse: This refers to the moment when you start thinking about using again. You may only recall the good times or convince yourself you can handle using just this one time.
• Physical relapse: This marks the point when you actually consume the alcohol or use the drug.

Relapse is incredibly common, and nothing to be ashamed of. Studies show that 40-60% of people in recovery for an addiction will experience at least one relapse in their lifetime. The first year of treatment is especially critical, with up to 85% of people with a substance use disorder (SUD) relapsing during that time. Most relapses happen within the first few weeks or months of recovery.

This doesn’t mean treatment isn’t working. Instead, it shows that recovery is a nonlinear process and sometimes you need extra guidance, resources, and tools to keep going.

Why You Need a Relapse Prevention Plan

When life is going well and you’re feeling stable, relapse prevention might not seem urgent. But just like there are high points, tough moments are bound to come, whether it’s stressful situations, emotional setbacks, or simply a rough day. Having a plan in place means you’ll be ready, no matter what life throws your way, giving you the tools needed to:

• Handle triggers and situations that test you
• Take decisive steps when you feel off balance
• Protect your mental and physical health
• Lean on your support system when you need it most

The goal of a relapse prevention plan is to help you stay focused and feel supported in the long run. While the risk of relapse never truly goes away, it can get easier to manage with time.

What to Include in Your Relapse Prevention Plan

When you sit down to create a relapse prevention plan, remember it doesn’t have to be perfect—it just needs to be practical and work for you. Here are the main components to include:

1. Know Your Triggers

A trigger is anything that makes you want to use again. Triggers vary from person to person, but common ones include:

• Seeing people you used with
• Visiting old hangouts
• Feeling hungry, angry, lonely, or tired (HALT)
• Certain dates (like birthdays, holidays, or anniversaries)
• Getting sick or feeling rundown
• Experiencing a mental health setback
• Being isolated from friends or family
• Being around drugs or alcohol

Once you know what your triggers are, you can find ways to either avoid or prepare for them.

2. Recognize Your Warning Signs

Before a relapse happens, you’ll often notice small changes in how you feel or act. These early indicators might look like:

• Skipping therapy sessions or support group meetings
• Feeling more irritable or down than usual
• Telling yourself you’re fine even though you know you aren’t
• Wanting to be alone more than usual
• Avoiding caring for yourself
• Feeling overly confident in your ability to resist temptation

The earlier you notice these signs, the easier it’ll be to use the tools in your plan and reach out for help.

3. Use Healthy Coping Skills

When you feel triggered or overwhelmed, you’ll need strategies to calm down and shift your focus elsewhere. These are called coping skills, and they’re key to an effective relapse prevention plan. Here are a few to try:

• Call or hang out with someone in your support network
• Journal how you’re feeling
• Listen to music or watch a funny video
• Take a shower, clean your room, or do something that helps you feel in control
• Practice yoga or go for a run
• Take your dog on a walk
• Practice mindfulness meditation or deep breathing exercises

Over time, you’ll discover which relapse prevention strategies work best for you.

4. Plan for Cravings

Cravings are a normal part of recovery. While you don’t have to feel guilty when they come up, it’s smart to know how you’ll deal with them. Try the following:

• Remind yourself why you want to stay sober
• Distract yourself for 15 minutes
• Text someone who understands your situation
• Use grounding techniques or deep breathing exercises
• Repeat a mantra or affirmation, like “this feeling won’t last forever”

Even the strongest cravings normally pass within just six minutes. Remind yourself that you just need to manage your cravings until they do.

5. Know Who to Call

Having a solid support network is key to long-term sobriety. Make a list of people you trust to help you if you’re having a bad day or feel like you might relapse. Your support system might include:

• A therapist or counselor
• A friend or family member
• A sponsor or peer from your support group
• A staff member from your treatment team

Let these individuals know that they’re part of your plan so that they’re ready to step up when you need them.

Create a Relapse Prevention Plan That Works

No one can control everything, but having a plan helps you feel more prepared, especially when things get hard. It’s always the right time to create a relapse prevention plan, whether you’re ten months or ten years into recovery.

At Moving Mountains Recovery, we know how complex recovery can be. Our team is here to help you build a plan that works for your life—in both the good and bad times. We’ll help you identify your triggers, strengthen your coping skills, and pair you with a therapist you can count on. Contact us at any time to verify your insurance coverage, explore our programs, or get your questions answered.

Resources:

1. https://adf.org.au/reducing-risk/relapse/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9926005/#:~:text=Statistics%20indicate%20that%2040%25%20to,addiction%20will%20experience%20a%20relapse.&text=Drug%20relapse%20statistics%20show%20that,the%20first%20year%20of%20recovery.
3. https://www.ncbi.nlm.nih.gov/books/NBK551500/