How to Make a Relapse Plan

The National Institute on Drug Abuse defines addiction and drug abuse as a chronic brain disease that displays itself as compulsive behavior. After treatment, the individual addicted to behavior-modifying drugs is always in a state of recovery and must be prepared for certain triggers in life that can cause a loss of control, or a relapse. Preparing a relapse plan while working with a therapist or as soon as possible after treatment can keep the addict in long-term recovery.

Things You'll Need

• Notebook

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Instructions

Emotional Plan

• 1

  Determine who you will ask for help if you begin to notice signs of withdrawing from normal activities and withdrawing from socializing. List that person in your plan. Your sober coach or mentor should be the person, or among the people, from whom you will seek help.

• 2

  Decide which relaxation therapy you will use if you become edgy, experience moods swings or become defensive. Options include yoga or another type of relaxation therapy you learned while in treatment.

• 3

  List self-care practices for your plan. These include eating nutritious foods at proper intervals, exercising five to seven times per week and getting enough sleep. It's best to keep yourself from becoming overly hungry, angry, lonely or tired if you relapse.

Mental Plan

• 4

  Plan to wait 30 minutes. Usually the urge to relapse into compulsive behavior lasts 15 to 30 minutes. Pan to hold on until the urge is over by finding something else to occupy your time.

• 5

  Plan to think past the first drink to when you wake the next day. Play the scene mentally all the way through your feelings of defeat and the need for another drink the next day.

• 6

  Decide to take recovery one day at a time. Fighting the desire to relapse into compulsive behaviors for the long term may seem overwhelming, but working on it for only the next day is manageable.

• 7

  Plan to avoid people and situations that make you feel the need to drink.

• 8

  Remind yourself to go to your recovery meetings.

• 9

  Plan to find new hobbies and causes to help pass your time. For example, you could help other people seeking recovery.

• 10

  Decide to avoid everyday situations and occurrences, such as television shows and movies, that glorify addictive behavior.

• 11

  Plan not to lie to yourself. It is important that you realize you are an addict and that you cannot use a drug casually and stop.

• 12

  Decide who to call and speak with about what you feel. The person should be someone who understands your addiction. Another voice on the phone can help you verbalize your urges and make them less potent.

• 13

  Plan to think logically. Do not make memories of the days you used drugs into "the good old days."