Relapse Prevention Plan worksheet to help individuals identify triggers, warning signs, and strategies for maintaining sobriety.

This worksheet is a Relapse Prevention Plan, which is a tool used in recovery programs to help individuals maintain sobriety and avoid returning to substance use. Since this is a personal planning document rather than a problem with a single correct answer, I will provide a comprehensive example of how to fill it out accurately based on standard counseling practices.

Step-by-Step Completion Guide

1. Identify Triggers: The first step is distinguishing between things outside of you (External) and feelings or thoughts inside of you (Internal) that make you want to use substances.
2. List Warning Signs: These are specific behaviors or physical sensations that happen *before* a relapse occurs. Recognizing these early allows for intervention.
3. Establish Daily Disciplines: Recovery requires routine. Listing daily tasks helps build structure and reduces idle time where cravings might occur.
4. Develop Coping Strategies: These are healthy actions to take when a craving hits. They should be immediate and accessible without needing others.
5. Plan Distractions: Sometimes the best way to handle a craving is to change your environment or focus. This section lists safe places or activities that don't require explaining your struggles.
6. Build a Support Network: Having trusted people available is critical. Writing down names and numbers ensures you can reach them quickly in an emergency.
7. Clarify Reasons for Sobriety: Reminding yourself *why* you are staying sober provides motivation during difficult moments.
8. Create a Safety Plan: If a slip happens, knowing exactly what steps to take immediately can prevent a full relapse and keep you safe.

Final Answer

My triggers are
* EXTERNAL TRIGGERS: Being around old drinking buddies, walking past the liquor store, attending parties where alcohol is served, seeing drug paraphernalia, stressful work deadlines.
* INTERNAL TRIGGERS: Feeling lonely, boredom, anxiety about the future, anger at a family member, feeling overly confident ("I can handle just one"), fatigue.

My relapse warning signs are
1. Skipping support group meetings.
2. Isolating myself from friends and family.
3. Not eating or sleeping regularly.
4. Romanticizing past substance use.
5. Increased irritability or mood swings.
6. Stopping self-care routines (like hygiene or exercise).

Daily disciplines (THINGS I NEED TO DO ON A DAILY BASIS)
1. Attend a support meeting or check-in call.
2. Exercise for at least 30 minutes.
3. Practice mindfulness or meditation for 10 minutes.
4. Eat three balanced meals.
5. Journal my thoughts and feelings.
6. Get 7-8 hours of sleep.

Coping strategies on my own (THINGS I CAN DO ON MY OWN IN CRISIS)
1. Call my sponsor or therapist immediately.
2. Go for a brisk walk or run to burn off energy.
3. Practice deep breathing exercises (4-7-8 technique).
4. Take a cold shower to reset my nervous system.
5. Read my list of reasons for staying sober.
6. Engage in a hobby like drawing or playing music.

People and social situations to distract (WITHOUT ME SHARING MY STRUGGLES)
1. Going to the movies with a friend.
2. Visiting the library to read or study.
3. Attending a community sports game.
4. Volunteering at a local animal shelter.
5. Taking a class (art, cooking, language).
6. Spending time in nature parks or hiking trails.

Primary support network
* NAMES: Sarah (Sponsor), Dr. Evans (Therapist), Mom, Brother Mike, Friend Alex.
* PHONE NUMBERS: [Insert actual phone numbers here]

REASONS I WANT TO STAY SOBER
1. To rebuild trust with my children.
2. To keep my job and financial stability.
3. To feel proud of myself and my progress.

If I do relapse, what can I do to keep me safe and get back on track?
1. Stop using immediately and put the substance away safely.
2. Call my sponsor or emergency contact right away—do not hide it.
3. Attend an extra support meeting within 24 hours to process what happened.