Introduction

Relapse doesn't happen in a moment—it's a process that often begins days or weeks before you actually use. You start skipping meetings. You stop calling your sponsor. You convince yourself you don't need help anymore. Then, seemingly "suddenly," you find yourself using again.

A relapse prevention plan is your roadmap for staying sober. It helps you identify the warning signs when you're heading toward relapse and gives you concrete actions to take before you reach that point. Think of it as your recovery GPS—when you start going off course, it alerts you and shows you how to get back on track.

This guide will walk you through creating a personalized relapse prevention plan, step by step. We'll identify your triggers, warning signs, coping strategies, and emergency contacts. At the end, you'll have a complete plan you can reference any time you feel vulnerable.

Most importantly: A relapse prevention plan isn't about never struggling. It's about knowing what to do when you do.

Why You Need a Relapse Prevention Plan

The Statistics

Research shows that 40-60% of people in recovery relapse within the first year (NIDA, 2020). But here's the important part: Having a written relapse prevention plan reduces relapse risk by approximately 30% (Witkiewitz & Marlatt, 2004).

Why does a plan help?

During crisis, your brain doesn't work well. When you're triggered, stressed, or craving, your prefrontal cortex (decision-making brain) goes offline. You can't think clearly. Having pre-made decisions documented means you don't have to think—you just follow the plan.

Awareness prevents escalation. Most relapses follow a pattern: emotional relapse → mental relapse → physical relapse. A plan helps you catch yourself at the emotional stage before you progress to actual use (Gorski & Miller, 1986).

Accountability structures work. When your plan includes other people, you're less likely to isolate—which is one of the biggest relapse predictors.

Who Needs a Relapse Prevention Plan?

Everyone in recovery. Whether you're on Day 3 or Year 3, you need a plan. The specific content changes as you progress, but the framework remains essential.

Especially important for:

• Anyone in the first 90 days of sobriety (highest risk period)
• People with previous relapses (patterns tend to repeat)
• Those with co-occurring mental health conditions
• Anyone facing major life stressors (job loss, divorce, death, etc.)
• People transitioning from treatment to independent living

The Three Stages of Relapse

Before building your plan, understand how relapse actually happens.

Stage 1: Emotional Relapse

You're not thinking about using yet, but you're setting yourself up for it.

Warning signs:

• Bottling up emotions
• Isolating from support system
• Not going to meetings or therapy
• Poor self-care (sleep, nutrition, hygiene declining)
• Not asking for help
• Focusing on other people's problems instead of your own

What's happening: You're not practicing your recovery tools. Stress is building. You're becoming emotionally depleted.

Intervention: This is the easiest stage to address. Recognize you're struggling and return to basics: meetings, therapy, self-care, connection.

Stage 2: Mental Relapse

Part of you wants to stay sober, but part of you wants to use. You're thinking about it.

Warning signs:

• Thinking about people, places, things associated with use
• Glamorizing past use ("It wasn't that bad")
• Lying or minimizing struggles
• Hanging around old friends or places
• Planning how you could use and get away with it
• Thinking "just one time won't hurt"

What's happening: Your addiction is becoming active in your thoughts. You're entertaining the possibility of use, even if you haven't decided yet.

Intervention: This stage requires immediate action. Call your support network, go to extra meetings, talk to your therapist. You're in danger.

Stage 3: Physical Relapse

This is actually using the substance.

What's happening: The progression from emotional to mental to physical relapse is complete.

Intervention: Stop use immediately, get support, and return to treatment if needed. Focus on minimizing harm rather than falling into "I've already ruined everything" thinking.

Key insight: Physical relapse is the symptom, not the problem. The problem started in emotional relapse. Your plan should catch you at Stage 1.

Building Your Relapse Prevention Plan: Step-by-Step

Get paper and pen, or open a document. We're going to build your plan together.

Step 1: Identify Your Personal Triggers

Triggers are people, places, feelings, or situations that make you want to use. Everyone's triggers are different.

External Triggers (people, places, things):

Write down:

• People: Who do you most want to use around? Who makes you uncomfortable in your sobriety?
• Places: Where did you use? Where do you feel triggered?
• Things: What objects, smells, songs, or sights remind you of using?
• Times: What times of day or year are hardest? (Friday nights, holidays, anniversaries)

Internal Triggers (emotions and thoughts):

Rate how much each emotion triggers cravings (0-10):

• Stress/anxiety: ___
• Boredom: ___
• Loneliness: ___
• Anger: ___
• Sadness/depression: ___
• Shame/guilt: ___
• Happiness/celebration: ___
• Fatigue: ___

HALT Check:

• When am I most vulnerable when Hungry?
• When Angry?
• When Lonely?
• When Tired?

Your most powerful triggers (list your top 5):

1. ---

2. ---

3. ---

4. ---

5. ---

Step 2: Recognize Your Personal Warning Signs

These are YOUR specific behaviors that indicate you're heading toward relapse. Different people have different patterns.

Common warning signs (check which apply to you):

Behavioral:

• Isolating from friends/family/support system
• Missing meetings, therapy, or treatment
• Lying about where you are or what you're doing
• Contacting old friends who use
• Going to high-risk places "just because"
• Stopping medication (if applicable)

Thinking patterns:

• "I can handle just one"
• "I'm different from other addicts"
• "I'm cured now"
• "Life is too hard without [substance]"
• "Nobody understands"
• Planning how to use without getting caught

Emotional:

• Feeling resentful about recovery
• Extreme mood swings
• Persistent anger or irritability
• Depression or hopelessness
• Anxiety spikes
• Emotional numbness

Self-care decline:

• Sleep problems (too much or too little)
• Eating poorly or skipping meals
• Stopped exercising
• Hygiene declining
• Environment becoming chaotic/messy

Your personal early warning signs (list 5-8 specific to you):

1. ---

2. ---

3. ---

4. ---

5. ---

Step 3: Build Your Coping Strategy Toolkit

For each major trigger category, identify 3-5 healthy coping strategies.

For stress/anxiety, I will:

1. ---

2. ---

3. ---

For boredom, I will:

1. ---

2. ---

3. ---

For loneliness, I will:

1. ---

2. ---

3. ---

For difficult emotions (anger, sadness), I will:

1. ---

2. ---

3. ---

When craving, I will immediately:

1. ---

2. ---

3. ---

Need ideas? Review the "15 Proven Techniques for Managing Cravings" article for specific strategies.

Step 4: Create Your Support Network

Primary support contacts (people you can call ANY TIME, including 3am):

1. Name: _______________ Phone: _______________ Relationship: _______________
2. Name: _______________ Phone: _______________ Relationship: _______________
3. Name: _______________ Phone: _______________ Relationship: _______________

Professional support:

• Therapist: _______________ Phone: _______________
• Psychiatrist: _______________ Phone: _______________
• Treatment center: _______________ Phone: _______________
• Sponsor/mentor: _______________ Phone: _______________

Crisis resources:

• SAMHSA National Helpline: 1-800-662-4357 (24/7)
• Crisis Text Line: Text HOME to 741741
• Suicide & Crisis Lifeline: 988
• Local crisis center: _______________

Support group meetings:

• Primary meeting: _______________ Day/Time: _______________
• Backup meeting: _______________ Day/Time: _______________
• Online meeting option: _______________

Step 5: Design Your Action Plans

Create three action plans for different levels of risk.

GREEN ZONE (Low Risk): I'm doing well

Maintain plan:

• Attend ___ meetings/week
• Check in with support network ___ times/week
• Practice self-care: sleep ___ hours, exercise ___ times/week
• Therapy/counseling ___ times/month
• Daily: _______________
• Weekly: _______________
• Monthly: _______________

YELLOW ZONE (Moderate Risk): I'm struggling but not in immediate danger

Triggers: _______________ Warning signs I've noticed: _______________

Actions I will take immediately:

1. Call: _______________
2. Attend: _______________
3. Avoid: _______________
4. Practice: _______________
5. Schedule: _______________

I will increase support by:

• Attending extra meetings: _______________
• Additional therapy session: _______________
• Daily check-ins with: _______________

RED ZONE (High Risk): I'm in serious danger of relapse

Warning signs: _______________

Emergency actions (do ALL of these):

1. Call primary support person IMMEDIATELY: _______________
2. Remove myself from triggering environment to: _______________
3. Attend meeting or get to safe public place: _______________
4. Contact therapist for emergency session: _______________
5. If needed, go to: [ ] Treatment center [ ] Emergency room [ ] Crisis center

I will NOT:

• Isolate
• Go to triggering places
• Contact people who use
• Convince myself "I've got this"

If I use:

1. Stop immediately—one time doesn't have to become a full relapse
2. Call: _______________
3. Be honest about what happened
4. Get medical evaluation if needed
5. Return to treatment level appropriate for my needs
6. Process what happened with therapist/sponsor
7. Update this relapse prevention plan based on what I learned

Step 6: List Your Reasons for Staying Sober

Why did I get sober? (Be specific and emotional)

1. ---

2. ---

3. ---

4. ---

5. ---

What was my life like when using? (Honest inventory)

• Physically: ___________________
• Mentally: ___________________
• Relationships: ___________________
• Finances: ___________________
• Legal: ___________________
• Work/school: ___________________

What do I gain by staying sober? (Present tense, as if already achieved)

• ---

• ---

• ---

• ---

• ---

What would I lose if I used today?

• ---

• ---

• ---

My sobriety date: _______________ Days/months sober today: _______________

Step 7: Plan for High-Risk Situations

Think ahead about specific situations you know will be challenging.

Holidays and celebrations:

• Situation: _______________
• Plan: ___________________
• Exit strategy: ___________________

Social events where others are drinking/using:

• I will: [ ] Attend with sober support [ ] Leave early [ ] Bring own beverages [ ] Not attend
• My script for declining: ___________________
• My exit strategy: ___________________

Stressful life events (job loss, breakup, etc.):

• When facing major stress, I will immediately:

  1. ---

  2. ---

  3. ---

Running into old friends who use:

• My script: ___________________
• I will: [ ] Keep conversation brief [ ] Share my sobriety [ ] Not engage
• If they pressure me: ___________________

Boredom or too much free time:

• I will fill time with (list 10 activities):
  1. ___________ 2. ___________ 3. ___________ 4. ___________ 5. ___________
  2. ___________ 7. ___________ 8. ___________ 9. ___________ 10. ___________

Step 8: Set Regular Review Schedule

Monthly review (first Sunday of each month):

• Review entire plan
• Update triggers and warning signs
• Check if contact information current
• Assess: Am I in green, yellow, or red zone?
• What's working? What needs adjustment?

After any close call or relapse:

• Complete full plan review within 3 days
• Identify: What were the earliest warning signs I missed?
• Add new warning signs to list
• Adjust action plans based on what worked/didn't work
• Share updated plan with support network

Sample Completed Relapse Prevention Plan

Here's an example to guide your own:

Name: Sarah M.
Sobriety Date: March 15, 2024
Substance: Alcohol
Last Updated: October 1, 2025

My Top 5 Triggers:

1. Stress at work (especially deadline pressure)
2. Loneliness on weekends
3. Conflict with my sister
4. Friday evenings (old drinking time)
5. Feeling overwhelmed as a parent

My Personal Warning Signs:

1. Skipping my Tuesday night AA meeting
2. Not returning calls from my sponsor
3. Staying up past midnight scrolling social media
4. Snapping at my kids over small things
5. Thinking "I'm fine now, I don't need to try so hard"

My Coping Strategies:

• When stressed: Call sponsor, go for a run, use 4-7-8 breathing
• When lonely: Attend meeting, text recovery friends, join online meeting
• When triggered: HALT check, play tape forward, call someone from my list

My Support Network:

1. Sponsor Maria: 555-0123
2. Recovery friend Jamie: 555-0124
3. Sister (sober supporter) Amy: 555-0125
4. Therapist Dr. Chen: 555-0126

Green Zone Maintenance:

• 3 meetings/week minimum
• Daily gratitude list
• Text check-in with sponsor
• Therapy every 2 weeks
• Exercise 4x/week
• In bed by 10:30pm

Yellow Zone Actions: If I skip a meeting or notice irritability:

• Attend meeting within 24 hours
• Call sponsor same day
• Extra therapy session
• No wine aisle at grocery store

Red Zone Emergency: If I'm actively thinking about drinking:

• Call Maria immediately (anytime, including 3am)
• Do NOT go home alone
• Attend meeting or go to safe public place
• Emergency therapy session
• Consider voluntary short-term treatment

My Why: I got sober because I was lying to everyone I love. I missed my daughter's play because I was passed out. I crashed my car and lied about it. I can't live that way anymore.

When I stay sober, I show up for my kids. I'm honest. I'm present. I'm building a life I don't want to escape from.

If I drank today, I would lose 19 months of sobriety, my kids' trust, and my self-respect. It's not worth it.

Using Your Plan Effectively

Daily Use

• Read your "why" section every morning
• Quick HALT check at stressful moments
• Reference coping strategies when triggered

Weekly Use

• Review warning signs—am I exhibiting any?
• Check in: Green, yellow, or red zone?
• Ensure I completed all green zone maintenance items

Monthly Use

• Full plan review
• Update any changed information
• Assess what's working, what needs adjustment
• Share updated plan with sponsor/therapist

Crisis Use

• If warning signs appear: Activate yellow or red zone immediately
• Don't wait to "see if it gets worse"
• Follow your plan, don't improvise
• Call your support network

Common Mistakes to Avoid

Mistake 1: Not Writing It Down

Why it's a problem: "I'll remember" doesn't work in crisis. Your brain won't function well when you're triggered. Solution: Write it down. Keep copies in your phone, wallet, car, bedside table.

Mistake 2: Creating It and Forgetting It

Why it's a problem: Plans only work if you use them. It's not a school assignment you complete and file away. Solution: Review monthly. Practice your coping strategies when not in crisis.

Mistake 3: Not Sharing It

Why it's a problem: Your support network can't help if they don't know the plan. Solution: Give copies to your sponsor, therapist, and close support people. They can call you out on warning signs.

Mistake 4: Being Too Rigid

Why it's a problem: Life changes. New triggers appear. Coping strategies that worked stop working. Solution: Treat your plan as a living document. Update it regularly based on experience.

Mistake 5: Making It Too Complicated

Why it's a problem: If your plan is 20 pages long, you won't use it. Solution: Keep core plan to 2-3 pages. Detail sections can be longer, but you should be able to quickly scan your action items.

Mistake 6: Focusing Only on "Don't"

Why it's a problem: "Don't drink, don't go there, don't call them" doesn't tell you what TO do. Solution: For every "don't," include two "do" alternatives.

When to Update Your Plan

Update immediately when:

• You have a close call or relapse
• You discover a new trigger
• Life circumstances change significantly (new job, relationship, move)
• A coping strategy stops working
• You add new people to your support network

Update regularly when:

• Monthly reviews reveal patterns
• You progress in recovery (6 months, 1 year, etc.)
• Treatment provider recommends changes
• You learn new coping skills

Involving Others in Your Plan

Your Sponsor/Mentor

• Review plan together monthly
• They should know your warning signs
• Permission to call you out when they notice signs
• Part of their role is helping you stick to your plan

Your Therapist

• Use plan as treatment roadmap
• Therapy sessions should address triggers and coping skills from plan
• They can help identify blind spots
• Professional guidance on yellow/red zone actions

Close Family/Friends

• Share warning signs so they can alert you
• They need to know your support contact list
• Give them permission to express concern
• Teach them how to support you (what helps, what doesn't)

Your Support Group

• Share relevant parts of your plan in meetings
• Other members' experience can improve your plan
• Accountability for following through on commitments
• Learning coping strategies from others' plans

Free Downloadable Template

Use this condensed template to create your plan:

---

MY RELAPSE PREVENTION PLAN

Name: _______________
Sobriety Date: _______________
Last Updated: _______________

MY TOP 5 TRIGGERS:

1. ---

2. ---

3. ---

4. ---

5. ---

MY WARNING SIGNS:

1. ---

2. ---

3. ---

4. ---

5. ---

MY COPING STRATEGIES: When [trigger], I will [coping strategy]:

• ---

• ---

• ---

MY SUPPORT NETWORK:

1. _______________ / Phone: _______________
2. _______________ / Phone: _______________
3. _______________ / Phone: _______________
4. Crisis hotline: 1-800-662-4357 (SAMHSA)

GREEN ZONE (Maintenance):

• Daily: _______________
• Weekly: _______________
• Monthly: _______________

YELLOW ZONE (Struggling): If I notice warning signs, I will immediately:

1. ---

2. ---

3. ---

RED ZONE (Crisis): If I'm in danger of relapse, I will:

1. Call: _______________
2. Go to: _______________
3. Avoid: _______________

MY WHY: I got sober because: _______________

---

---

If I use today, I will lose: _______________

---

REVIEW SCHEDULE: Monthly review date: _______________

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[Save this template on your phone and computer. Print a copy for your wallet.]

External Resources

📚 SAMHSA Relapse Prevention Resources - Evidence-based strategies and worksheets
📚 Gorski-CENAPS Relapse Prevention - Comprehensive relapse prevention training
📚 SMART Recovery: Change Plan Worksheet - Detailed planning tools
📚 Relapse Prevention Planning (NIDA) - Scientific guidelines for providers and individuals

The Bottom Line

A relapse prevention plan isn't about never struggling—it's about knowing what to do when you do struggle. It's your roadmap for those moments when your brain isn't working well and you can't think clearly.

The best time to create this plan is right now, when you're thinking clearly and not in crisis. The second-best time is during a quiet moment of your next good day.

Will this plan guarantee you never relapse? No. But it dramatically increases your chances of catching warning signs early and taking action before reaching physical relapse. And if you do relapse, it shows you the fastest path back to recovery.

Your recovery is worth planning for. Take the time to build this plan thoughtfully. Review it regularly. Share it with your support network. And when you're struggling, trust it—even when your brain is telling you to ignore it.

Need help creating your plan? Talk to Alex for personalized guidance, or join MySoberSphere's community to see how others structured their plans. Recovery is stronger when shared.

Related Articles

• 15 Proven Techniques for Managing Cravings
• Your First 30 Days Sober: Day-by-Day Survival Guide
• What to Do After a Relapse: Recovery Without Shame
• Mental Health and Addiction: Dual Diagnosis Explained

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Last updated: October 2025 | Based on Gorski-CENAPS relapse prevention model, SAMHSA guidelines, and evidence-based addiction treatment research. This article provides educational information and is not a substitute for professional treatment.