How to Set Goals for Relapse Prevention

Many people set goals in the form of resolutions at the beginning of a new year. Others set goals when there is something they want to achieve, such as giving up an addiction. There are some simple guidelines to follow when goal-setting that will increase your odds of succeeding and keep you from relapsing into old habits. Setbacks are common when working toward a goal worth achieving, but it is best to consider them setbacks and not failures. You can always start again.

Instructions

• 1

  Be realistic about what you can achieve. In Alcoholics Anonymous, for example, a worthy goal for continued abstinence from alcohol is simply "one day at a time." Make your goals attainable.

• 2

  State goals in a positive and specific way. Rather than saying, "I'm going to lose some weight," say, "I will lose 20 pounds by the end of June."

• 3

  Write down your goals. Research has shown that written goals have a better chance of being achieved than verbal ones. Let others know what you are aiming for so they can support you.

• 4

  Be aware of the common reasons people relapse. These include stress; overwhelming feelings; death of a family member or friend; marital or family problems; feelings of loneliness, shame, guilt or anger; people's reaction to your changes and your own fear of change.

• 5

  Figure out what triggers you to relapse. If it is the aroma of sweets passing a bakery, walk another way. If it's your friends who drink, cultivate new friendships. If it is watching your co-workers smoke during breaks, do something else then.

• 6

  Plan ahead for possible triggers by making a list of new ways to handle things. If someone close to you should die two weeks after you have stopped smoking, think of 10 ways you can handle that instead of returning to smoking.

• 7

  Remain committed and confident to reach your goals, even if you slip and relapse. One study found that 71 percent of successful goal-setters said their first relapse actually served to strengthen their efforts. Relapses are common during any kind of recovery process.

• 8

  Forgive yourself, and then figure out why the relapse happened. Plan how you will handle it differently next time. Call someone, such as a sponsor or friend, and process what happened and how you feel. Remind yourself that a relapse does not mean you have failed at achieving your goal.