• Mental Health
    • Anxiety
      • What is Anxiety?
      • Types of Anxiety Disorders
      • Signs & Symptoms of Anxiety
      • Treatments for Anxiety
      • Anxiety Statistics
      • See More Anxiety Content
      • Find an Anxiety Specialist
    • Depression
      • What is Depression?
      • Types of Depression
      • Signs & Symptoms of Depression
      • Treatments for Depression
      • Depression Statistics
      • Find a Depression Specialist
    • Bipolar Disorder
      • What is Bipolar Disorder?
      • Bipolar I vs. Bipolar II
      • Signs & Symptoms of Bipolar Disorder
      • Bipolar Disorder Cycles
      • Treatments for Bipolar Disorder
      • Find a Bipolar Disorder Specialist
    • ADHD
      • What is ADHD?
      • ADHD Signs & Symptoms
      • ADHD & Depression
      • Find an ADHD Specialist
    • Addiction
      • What is Addiction?
      • What Are Behavioral Addictions?
      • Addiction vs Dependence
      • Addiction Myths vs Facts
      • Addiction Statistics
      • How to Help a Friend
      • Find an Addiction Specialist
    • Eating Disorders
      • Anorexia
      • Bulimia
    • Personality Disorders
      • Obsessive Compulsive Personality Disorder
        • OCD vs. OCPD
    • Trauma
      • Post-Traumatic Stress Disorder
        • PTSD & COVID-19
      • Childhood Trauma
    • Sexual Disorders
      • Gender Dysphoria
      • Anorgasmia
      • Female Sexual Arousal Disorder (FSAD)
      • Hypoactive Sexual Desire Disorder (HSDD)
      • Premature Ejaculation (PE)
      • Delayed Ejaculation
    • Schizophrenia
  • Therapy Techniques
    • Psychotherapy
    • Cognitive Behavioral Therapy (CBT)
      • CBT for Anxiety
      • CBT for Social Anxiety
      • CBT for Panic Disorder
      • CBT for Insomnia
      • CBT Online
    • Dialectical Behavior Therapy (DBT)
      • DBT for Teens
    • Acceptance and Commitment Therapy (ACT)
    • Eye Movement Desensitization and Reprocessing (EMDR)
      • EMDR for PTSD
      • EMDR for Anxiety
      • EMDR Online
    • Art Therapy
    • Applied Behavior Analysis (ABA)
    • Exposure and Response Prevention
    • Group Therapy
    • Hypnotherapy
    • Motivational Interviewing
    • Person Centered Therapy
    • Online Therapy
    • Rational Emotive Behavioral Therapy
    • Sex Therapy
  • Types of Therapists
    • Faith-Based & Christian Counselors
    • Life Coaching
    • Family Therapist
      • Child & Teen Counseling
    • Marriage & Couples Counselors
      • Premarital Counseling
    • Psychiatrist
      • Psychology vs. Psychiatry
    • Psychotherapist
    • Online Therapists
    • Grief Counselors
  • Starting Therapy FAQ
    • Does Therapy Work?
      • How to Find a Therapist
      • Helping a Friend or Loved One
    • How to Choose a Therapist
      • Finding a Black Therapist
      • Finding a Latinx Therapist
      • Finding an LGBTQ-Friendly Therapist
      • Finding a Therapist as a Young Adult
      • Finding an Online Therapist
    • Preparing for Your First Session
    • Types of Mental Health Professionals
    • Mental Health Insurance
      • HSAs for Therapy
      • Sliding Scale Therapy Fees
    • Mental Health in the Workplace
      • Asking for a Mental Health Day
      • Taking Time Off for Mental Health
    • Top Mental Health Organizations
      • Mental Health Resources Outside the U.S.
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Privacy Policy
    • Contact Us
    • Write for Us
    • Join the Directory
    • Careers
  • Therapist Directory
    • Find a Therapist
    • Join the Directory
    • Directory Login
  • Mental Health
    • Anxiety
      • What is Anxiety?
      • Types of Anxiety Disorders
      • Signs & Symptoms of Anxiety
      • Treatments for Anxiety
      • Anxiety Statistics
      • See More Anxiety Content
      • Find an Anxiety Specialist
    • Depression
      • What is Depression?
      • Types of Depression
      • Signs & Symptoms of Depression
      • Treatments for Depression
      • Depression Statistics
      • Find a Depression Specialist
    • Bipolar Disorder
      • What is Bipolar Disorder?
      • Bipolar I vs. Bipolar II
      • Signs & Symptoms of Bipolar Disorder
      • Bipolar Disorder Cycles
      • Treatments for Bipolar Disorder
      • Find a Bipolar Disorder Specialist
    • ADHD
      • What is ADHD?
      • ADHD Signs & Symptoms
      • ADHD & Depression
      • Find an ADHD Specialist
    • Addiction
      • What is Addiction?
      • What Are Behavioral Addictions?
      • Addiction vs Dependence
      • Addiction Myths vs Facts
      • Addiction Statistics
      • How to Help a Friend
      • Find an Addiction Specialist
    • Eating Disorders
      • Anorexia
      • Bulimia
    • Personality Disorders
      • Obsessive Compulsive Personality Disorder
        • OCD vs. OCPD
    • Trauma
      • Post-Traumatic Stress Disorder
        • PTSD & COVID-19
      • Childhood Trauma
    • Sexual Disorders
      • Gender Dysphoria
      • Anorgasmia
      • Female Sexual Arousal Disorder (FSAD)
      • Hypoactive Sexual Desire Disorder (HSDD)
      • Premature Ejaculation (PE)
      • Delayed Ejaculation
    • Schizophrenia
  • Therapy Techniques
    • Psychotherapy
    • Cognitive Behavioral Therapy (CBT)
      • CBT for Anxiety
      • CBT for Social Anxiety
      • CBT for Panic Disorder
      • CBT for Insomnia
      • CBT Online
    • Dialectical Behavior Therapy (DBT)
      • DBT for Teens
    • Acceptance and Commitment Therapy (ACT)
    • Eye Movement Desensitization and Reprocessing (EMDR)
      • EMDR for PTSD
      • EMDR for Anxiety
      • EMDR Online
    • Art Therapy
    • Applied Behavior Analysis (ABA)
    • Exposure and Response Prevention
    • Group Therapy
    • Hypnotherapy
    • Motivational Interviewing
    • Person Centered Therapy
    • Online Therapy
    • Rational Emotive Behavioral Therapy
    • Sex Therapy
  • Types of Therapists
    • Faith-Based & Christian Counselors
    • Life Coaching
    • Family Therapist
      • Child & Teen Counseling
    • Marriage & Couples Counselors
      • Premarital Counseling
    • Psychiatrist
      • Psychology vs. Psychiatry
    • Psychotherapist
    • Online Therapists
    • Grief Counselors
  • Starting Therapy FAQ
    • Does Therapy Work?
      • How to Find a Therapist
      • Helping a Friend or Loved One
    • How to Choose a Therapist
      • Finding a Black Therapist
      • Finding a Latinx Therapist
      • Finding an LGBTQ-Friendly Therapist
      • Finding a Therapist as a Young Adult
      • Finding an Online Therapist
    • Preparing for Your First Session
    • Types of Mental Health Professionals
    • Mental Health Insurance
      • HSAs for Therapy
      • Sliding Scale Therapy Fees
    • Mental Health in the Workplace
      • Asking for a Mental Health Day
      • Taking Time Off for Mental Health
    • Top Mental Health Organizations
      • Mental Health Resources Outside the U.S.
  • About Us
    • About Us
    • Editorial Policy
    • Advertising Policy
    • Privacy Policy
    • Contact Us
    • Write for Us
    • Join the Directory
    • Careers
  • Therapist Directory
    • Find a Therapist
    • Join the Directory
    • Directory Login
Skip to content

How to Make a Relapse Prevention Plan in 7 Steps

Published: November 5, 2021 Updated: July 22, 2022
Published: 11/05/2021 Updated: 07/22/2022
Headshot of Matt Glowiak, PhD, LCPC
Written by:

Matt Glowiak

PhD, LCPC
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD
  • What Is Relapse Prevention?Relapse Prevention
  • What Is a Relapse Prevention Plan?Making a Plan
  • Steps to Make an Effective Relapse Prevention Plan7 Steps
  • When to Seek Professional HelpGetting Help
  • Final Thoughts on Making a Relapse Prevention PlanConclusion
  • Additional ResourcesResources
Headshot of Matt Glowiak, PhD, LCPC
Written by:

Matt Glowiak

PhD, LCPC
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD

A relapse prevention plan is a preventative measure taken to reduce or eliminate the likelihood of lapse or relapse, typically in the context of an addiction. Relapse prevention plans typically include a list of coping strategies, emergency contacts, support groups, and other helpful resources.

Therapy can help with recovery and prevent relapses. BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you.

Choosing Therapy partners with leading mental health companies and is compensated for referrals by BetterHelp

Visit BetterHelp

What Is Relapse Prevention?

Specific to substance use, research has found that about two out of three of individuals in active recovery relapse within the first several weeks to months of starting; greater than 85% of individuals relapse within a year after treatment.1 Given the fact that tolerance diminishes while abstinent, relapse could result in severe consequences.

3 Stages of Relapse

An understanding and awareness of the three stages of relapse, whether from substances or a behavioral addiction, can help you make an informed decision to seek assistance. To best minimize the likelihood of physical relapse occurring, it is important to intervene during the emotional or mental stages.

The three stages of relapse are:

  1. Emotional: Emotional relapse is marked by a gradual increase in negative emotions (e.g., anger, anxiety, depression, frustration, irritability, sadness).2 It occurs prior to the onset of any cravings or urges, but may ultimately lead toward them if the  negative feelings become overwhelming and/or your coping ability is compromised.2
  2. Mental: Mental relapse is when you begin seeking an escape from the emotional pain—at this point the individual is now beginning to actively fantasize about using.3 Although it is common for random thoughts of using to occur, especially shortly after recovery, this stage progresses to the point of actively choosing whether or not to use again.3
  3. Physical: Physical relapse is when use occurs.2 Actual use and the process of acquiring the substance are considered here.2

What Is a Relapse Prevention Plan?

A relapse prevention plan is an important tool for anyone recovering from any substance of abuse. They’re often drafted alongside a professional in treatment and can serve as a contract between counselor and client. Such plans help you recognize the risk factors for addiction, identify warning signs of relapse, and stay sober. They can also be drafted for loved ones.

A detailed relapse prevention plan details exactly how to deal with cravings and urges when they come. It could include specific coping mechanisms like deep breathing exercises, mantras, and relaxing postures. Emergency contacts are also helpful to talk the individual out of a relapse if necessary. A healthy next step in the plan could be attending a support group (live or virtual).

Relapse prevention plans are only as good as the intention behind them. If you are committed to recovery, then it’s an extremely helpful tool. If not, then it’s as useless as a blank piece of paper. It’s also important that the plan is custom-tailored to you and/or others. If medications are involved, list them. Whatever is healthy, safe, and helps prevent relapse is fair game for inclusion.

7 Steps to Make an Effective Relapse Prevention Plan

While drafting a relapse prevention plan, it is important to be as specific as possible. Coping strategies should be those that you are familiar with and willing to engage in. Resources should be as close to local as possible and emergency contacts should be those with whom you feel most comfortable sharing.

Here are seven steps to make an effective relapse prevention plan:

1. Assess Your History

It helps to begin by assessing your history. Though it may be difficult, it is important to be as honest with yourself as possible. Everything in the plan begins here.

Questions to consider include:

  • What is my drug of choice?
  • If my drug of choice is not available, what do I go to next?
  • Do I have an issue with multiple substances at once? If so, what substances do I use frequently?
  • When did I first use?
  • Have I ever had periods of sobriety since first use?
  • For how long have I used?
  • What is the frequency of use?
  • How much do I use while using?
  • Do I have a family history of use? If so, who struggled with use, and how has it impacted me?
  • Who else uses among my friends and family?
  • Who do I use with?
  • What are my most significant triggers?
  • Where do I frequently purchase substances?
  • Where do I use most frequently?
  • Are there any mental or emotional health issues that need to be addressed?

2. Determine Signs That Could Lead to Relapse

The best means of preventing relapse is understanding what triggers it. Often, when committing to a true recovery effort, there is a necessity to change patterns of people, places, and things. These people may include those who contribute toward a toxic relationship or “drug buddies.”

Places may include spots where you purchase substances and use them. If alcohol is a problem, bars and pubs may be especially problematic. Things may include drug paraphernalia, alcohol-related glassware, or anything else that inspires use. Particular activities, movies, television shows, music, and video games, may also be included.

3. Set Goals

Investing time in setting goals can make all the difference moving forward. Ultimately, the long-term goal should be abstinence and living a healthy lifestyle. Short-term goals entail anything that helps contribute toward the long-term goal (e.g., attending support groups, seeing a counselor, getting a job, seeking prosocial support, etc.) The more concrete the goal, the easier it is to follow.

4. Manage Cravings & Triggers

Managing cravings and triggers requires an awareness of what they are. Prior to recovery, what led you toward using. Was it experiencing negative emotions? Was it boredom? Was it because you wanted to celebrate? Perhaps use was normalized in your social group. Write down what you recall about cravings and triggers.

While in recovery, continually note all the things that make you want to use. Remember, cravings and triggers are not as problematic as what one decides to do or not do about them. Whenever a new trigger is unveiled, make note, take corrective action, and remain on track.

5. Establish Healthy Coping Mechanisms

Coping mechanisms should be healthy, practical, and even enjoyable. Above all, they should be things that you will actually do. Mechanisms may include deep breathing, meditation, exercise, playing an instrument, writing, taking a walk, reading a book, watching a program, or even playing video games.

Whatever coping mechanism you prefer, just make sure that it does not lead to cross-addiction, which is transferring one addiction to another. For additional information, review our articles on healthy coping mechanisms  and self-care.

6. Set Up Communication

Having someone who will hold you accountable to speak with when times get rough can make all the difference. This individual may be a friend or family member but should be someone who encourages sobriety and has your back.

Professional contacts may also be necessary. If seeing a therapist, it helps to have their number, as well as substance abuse and crisis hotlines, local hospitals, and support groups. If attending support groups, having the number of a sober sponsor is also recommended.

Additionally, it helps to delete and block numbers of past drug contacts or others who may compromise your recovery effort.

7. Hold Yourself Accountable & Stick to It

The most important thing is to remain motivated to change. Intrinsic motivation, the kind that comes from within, is always strongest. One must be intentional and consistent with the recovery effort. This entails keeping recovery at the forefront of one’s mind while not making excuses to distract from that.

Three helpful forms of accountability include:

  • Keeping a calendar of sober days
  • Attending a daily support group (online or in-person)
  • Celebrating accomplishments in a way that keeps you away from using (e.g., coins given to AA members)

Remember that slip-ups are common and only as catastrophic as you allow them to be. Rather than punish yourself, note what went wrong, stick to your relapse prevention plan, and get back on track.

Therapy can help with recovery and prevent relapses. BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you.

Choosing Therapy partners with leading mental health companies and is compensated for referrals by BetterHelp

Visit BetterHelp

When to Seek Professional Help

Although relapse prevention plans are generally devised in therapy with a professional, it’s possible to draft one on your own. However, the reality is that addiction is an incurable disease that takes many lives annually. Struggles with treatment and recovery are normal, and it often takes professional intervention to get back on track.

If you find that your plan is not working, seek assistance. Working with a professional counselor in outpatient or enrolling in residential treatment is ideal. Support groups such as Alcoholics Anonymous (AA), Narcotics Anonymous (NA), SMART Recovery, NAMI Dual Recovery Anonymous (DRA), and others can also prove extremely helpful.

The bottom line is that when the going gets tough, you should never face the issue alone. Help is out there regardless of finances, location, and demographics. It is on you to find and accept it.

Final Thoughts on Making a Relapse Prevention Plan

Addiction is hard to overcome, but any step in the right direction is a step forward. And slip-ups are only as detrimental as you allow them to be. If you are struggling with addiction and just read this article, you already took a step in the right direction. The next one is to follow-through. Remember, you’re not alone.

Additional Resources

Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for referrals by the companies mentioned below.

Monument (Online Psychiatry) – With personalized online alcohol treatment from Monument, drinking will become less important to you. You can make a change, and we’re here to help. Monument offers free moderated support groups. Get Started

Brightside Health (Online Psychiatry) – If you’re struggling with addiction, finding the right medication can make a difference. Brightside Health treatment plans start at $95 per month. Following a free online evaluation and receiving a prescription, you can get FDA approved medications delivered to your door. Free Assessment

BetterHelp (Online Therapy) – BetterHelp has over 20,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $60 per week. Complete a brief questionnaire and get matched with the right therapist for you. Get Started

Headspace (Meditation App) – Headspace is the leading mindfulness and meditation app with over 70 million members. Headspace offers guidance and exercises for all skill levels, including beginners. Free Trial

Choosing Therapy partners with leading mental health companies and is compensated for referrals by Monument, Brightside, BetterHelp, and Headspace

For Further Reading

  • SAMHSA’s National Helpline: 1-800-662-HELP (4357)
  • Hazelden Betty Ford Foundation
  • SMART Recovery Toolbox
3 sources

Choosing Therapy strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Watkins, M. (2021). Drug relapse. https://drugabuse.com/addiction/relapse/

  • The Freedom Center. (2021) Recognizing the 3 stages of relapse. https://www.thefreedomcenter.com/recognizing-the-3-stages-of-relapse/

  • Parisi, T. (2019). The three stages of relapse. https://www.alcoholrehabguide.org/blog/three-stages-relapse/

Recent Articles

How to Practice Gratitude
How to Practice Gratitude: 23 TipsPracticing gratitude is more than simply being grateful for what you have. Gratitude involves maintaining a deep appreciation for more
';
Post Vacation Depression What It Is & How to Cope
Post Vacation Depression: What It Is & How to CopePost vacation depression happens three days to two weeks after a vacation where someone experiences varied symptoms of depression. more
';
Self-Loathing What It Is, Causes, & How to Cope
Self-Loathing: What It Is, Causes, & How to CopeSelf-loathing involves criticizing, demeaning, and insulting oneself, often through an internal narrative. People who engage in this behavior tend more
';
How to Break a Trauma Bond: 13 Steps From a TherapistA trauma bond is a strong, emotional attachment that develops between a survivor of prolonged abuse and the perpetrator more
';
large-FT Facebook Addiction
Facebook Addiction: Signs & How to OvercomeFacebook addiction refers to a chronic, compulsive need to engage with the social media platform, sometimes for hours on more
';
large-FT How to Take a Social Media Break
How to Take a Social Media Break: Tips & BenefitsEngaging with social media platforms in constructive ways and limiting screen time can help us safeguard our mental and more
';
Headshot of Matt Glowiak, PhD, LCPC
Written by:

Matt Glowiak

PhD, LCPC
Headshot of Rajy Abulhosn, MD
Reviewed by:

Rajy Abulhosn

MD
  • What Is Relapse Prevention?Relapse Prevention
  • What Is a Relapse Prevention Plan?Making a Plan
  • Steps to Make an Effective Relapse Prevention Plan7 Steps
  • When to Seek Professional HelpGetting Help
  • Final Thoughts on Making a Relapse Prevention PlanConclusion
  • Additional ResourcesResources
If you are in need of immediate medical help:
Medical
Emergency
911
Suicide Hotline
800-273-8255
See more Crisis Hotlines
  • About Us
  • Contact Us
  • Write for Us
  • Careers
  • Editorial Policy
  • Advertising Policy
  • Privacy Policy
  • Terms of Service
  • No Surprises Act
For immediate help call:
Medical Emergency:
911
Suicide Hotline:
800-273-8255
See more Crisis Hotlines
Crisis Hotlines here
For immediate help call:
Medical Emergency:
911
Suicide Hotline:
800-273-8255
See more Crisis Hotlines
here
logo
This site complies with the HONcode standard for trustworthy health information:
verify here.
This website is certified by Health On the Net Foundation. Click to verify.
Choosing Therapy Logo
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies. However, you may visit Cookie Settings to provide controlled consent. Cookie settings ACCEPT
Privacy & Cookies Policy

Privacy Overview

We use cookies to facilitate website functionality. Also, we use third-party cookies to track your website behavior and target advertising. These cookies are stored in your browser only with your consent, and you have the choice of opting out.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non Necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.

Save & Accept