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5 Relapse Prevention Plan Ideas

The Importance Of Relapse Prevention Plan Ideas

You have invested weeks or months into healing your body and mind from the abuses of addiction, and it’s essential for you to have relapse prevention plan ideas. Planning ahead can prevent a relapse or help you get back before a slip becomes a relapse.

5 Relapse Prevention Plan Ideas

Before you make the decision to take that drug or drink again, you first decide to expose yourself to the trigger that can send you into relapse. An example might be excepting an invitation to dinner at some friends where they will not be serving any alcohol. You agree to bring chips and dip. When you go into the store, you purposely down by the liquor aisle to get the chips and then again after getting them. You have gone out of your way to expose yourself to a trigger. You can imagine a similar scene when in recovery from drug addiction. You need relapse prevention plan ideas.

  1. Know your triggers and avoid them. Don’t take a ride down the street where drug dealers sell just because it’s a “shortcut” to your destination. If you want a bag of chips, don’t go to the corner liquor store to buy them. Avoid those “friends” that try to get you to use “just once.”
  2. Cravings are temporary, and they will pass. When a craving comes, take a walk, hop in the shower, run on the treadmill, or call a good friend on the phone. Do something that distracts the craving and requires your attention to be on an activity.
  3. Build a support group of organizations. Take a class, such as yoga, tennis, or Zumba that encourages a healthy lifestyle. There are hundreds of different classes you can take where you will meet people who avoid drugs and alcohol. You can make new friends that won’t be triggers.
  4. Build a support group of family and friends who support your goal of long-term recovery. You may have to sacrifice the acquaintance of friends and family members who are enablers for your addiction, and remove their numbers from your phone.
  5. Meet and make new friends at Narcotics Anonymous and Alcoholics Anonymous. The people you meet here understand your struggle because it is their own. You can be an encouragement to others while working on your own recovery.

Relapse Prevention Action Plan

The importance of a relapse prevention action plan can’t be taken too seriously. You may choose to keep a journal in which you record the events of each day including good and bad. This can help you recognize additional triggers you may not have been aware of. Did you have an argument on the job that made you wish you had a drink or a pill to “unwind?” If so, read a book on developing coping skills, or sign up for an anger management class. Your relapse prevention action plan must be expandable as you recognize things that are good for you and things that aren’t. Does a big breakfast help you stay focused on the job? Does smoking remind you of the “smoky” bar down the street? Put all these things in your journal or notebook, and use them to revise your relapse prevention action plan accordingly.

Relapse Prevention Coping Skills

From the first day of being clean or sober, relapse prevention coping skills are critical tools in your recovery. Prayer or meditation should be at the top of your list when temptation occurs. Focus your mind on all the things you are thankful for since the first day of your recovery. Deep breathing comes next. Breath in slow and exhale slowly while thinking happy and encouraging thoughts. Hop in the shower, turn on some music, and sing. Showers are relaxing, enjoyable, and help you forget about the craving. Call your sponsor and let him or her help you talk through the problem.

A relapse isn’t the end of all your hard work, it is simply a bump in the road of recovery. Contact Better Addiction Care if you have relapsed. Their compassionate advisers will refer you to the best treatment care for your specific needs. Call us today at 1.800.429.7690.

Sources:

https://www.therapistaid.com/therapy-article/10-tips-for-avoiding-relapse

https://psychcentral.com/lib/relapse-prevention/