If the fear of relapsing when you’re on your own in the real world keeps you up at night, know that you’re not alone. When you’re navigating recovery from addiction to substances — especially through the lens of trauma — it’s common for people to have apprehension about falling back into addiction, of going back to square one. At The Guest House, we recognize this struggle. With the right preparations and planning, though, you and your family can be prepared. It all starts with a comprehensive relapse prevention plan.
What is a Relapse Prevention Plan?
A relapse prevention plan can be a lifeline — or at the very least, a safety net. For those who undergo treatment, creating a personalized plan is usually part of the treatment process. This plan usually consists of specific strategies and techniques that can aid in reducing your risk of relapse. It serves as a helpful reference to rely on when you need it most, like during moments of stress, when you experience cravings, or are faced with other triggers. A well-thought out relapse prevention plan will remind you of your long-term goals and serve as a resource for keeping you accountable and motivated.
Why Relapse Prevention Planning Matters
Planning ahead is important because 40-60% of people who go through substance use disorder treatment eventually relapse, according to the National Institute on Drug Abuse. That’s because the work of recovery doesn’t end when you finish treatment. Maintaining sobriety is a lifelong process. Yet it can be tempting to try to take shortcuts or start to think you’re not like everyone else. For some, the risk of relapse is highest when they seem to be doing great.
We’ll let The Guest House’s Outpatient Clinical Director Deidre Lockhart explain: “When it comes to relapsing from any addiction, patients get to the point where they are really consistent with treatment and doing really well. Consequently, they start to think, ‘Maybe I can handle one drink this one time.’ Yet that overconfidence during treatment or recovery can easily lead to someone’s demise.”
That’s why it’s so important to plan ahead.
The Guest House Difference
Relapse Prevention Planning at The Guest House
Many of our Guest House staff are graduates who have worked with Judy Crane and John West for many years. In fact, we refer to them as OGs, “Original Guests.” They had such a life-changing experience that now they help lead others through that same transformation. And they know that all relapse prevention plans are not the same. As part of the treatment process, our experienced clinicians work with each client to create their own personalized relapse prevention plan. Because they’ve been with them throughout their treatment experience, they can help connect their real world treatment successes with the known challenges they may face when returning home.
Relapse happens, but our treatment team knows that actively taking the steps to build a customized plan can make it less likely. And if you do falter, The Guest House Co-founder Judy Crane has a message for you: “We are not going to let you give up on yourself.” That commitment, and having the support of a program like The Guest House behind you, can make all the difference on anyone’s recovery journey.
The Guest House Recipe for a Personalized Relapse Prevention Plan
Our expert staff uses the following steps to help our patients create a personalized relapse prevention plan to help ensure lasting sobriety and mental health.
Step 1 – Write Down Your Substance Use History, Triggers, and Warning Signs
Now’s the time to be honest with yourself. Make a list of the substances you’ve used in the past that you’re most concerned about using again. As you reflect upon your addiction, think through the specific triggers that led to cravings and eventual substance use. Record them in your relapse prevention plan, noting any specific relapse warning signs that may signal you’re in a vulnerable, triggered state.
Step 2 – Develop Recovery Goals (the “Why” Behind Your Sobriety)
Don’t ever lose sight of the bigger picture. How does your recovery and sobriety affect you and your loved ones? Why did you want to get sober in the first place? It’s important to crystallize the “why” in your relapse prevention plan, so you don’t forget your motivation. As you define your “why,” add both short and long-term sobriety goals to your relapse prevention plan. Make sure these goals are specific, tangible, and realistic. Having something to work towards, not just avoid, will help you remain proactive in maintaining your recovery.
Step 3 – List Healthy Coping Mechanisms for Managing Cravings
Once you’ve determined your addiction triggers and goals, you need to strategize healthy alternatives to manage any future cravings that can arise. Create a list of productive coping mechanism that won’t lead to relapse. This might include:
- Exercising
- Pursuing a new hobby
- Reaching out to a trusted friend
- Meditating
- Journaling
- Listening to music
- Cooking
Step 4 – Focus on Developing Self-Care Habits
Staying sober and preventing relapse gets easier when you take care of yourself, so make it a point to include specific self-care habits in your relapse prevention plan. Focus on eating healthier, exercising more, getting better sleep, or making time for rest amid a busy post-treatment schedule.
Step 5 – Build Your Support System and Set Healthy Boundaries
You can’t prevent relapse alone. It’s critical to have people in your corner who can support your sobriety goals. Write down the specific individuals you can seek out when you’re struggling, and then let them know they’re on your relapse prevention plan. Next, come up with a strategy for seeking out additional help and building community in your recovery journey, such as joining a support group or finding a therapist to keep you accountable to your goals.
At the same time, you may need to set boundaries with certain friends or family members who can trigger you. While it may feel difficult to do this, healthy boundaries in many ways are a necessary and acceptable tool for relapse prevention planning.
Step 6 – Make a Contingency Plan
The goal is to prevent relapse, but sometimes, despite the best laid plans, relapses happen. In the event that one does, think through in advance how you’ll respond. What are the necessary steps you’ll need to take and who you should contact? Having a plan in place (especially for when you’re struggling) increases the likelihood you’ll be able to turn things around.
Achieve Your Recovery Goals at The Guest House
A relapse prevention plan is just one of the many sobriety tools you need on your healing journey. We offer world-class support at every stage of your addiction recovery at The Guest House. Our Ocala, Florida location provides detox and residential treatment as well as intensive outpatient and alumni programs, all created to provide the help you need to live your best life. And if you’re already in recovery but are worried about a relapse, we can work with you to overcome any obstacles and get you back on track. Contact us now to learn more.