A Complete Guide on How to Create a Relapse Prevention Plan After Rehab

Have you come clean recently?

In 2022, over 48 million people had a substance use disorder.[1] Relapse is a common but insidious problem among people recovering from addiction. It can ruin relationships between family and friends.

It’s crucial to know that relapsing after coming clean is not a sign of failure. However, there are some ways to avoid it. Want to know how to prevent relapse?

With this guide, you’ll learn how to make a viable relapse prevention plan. That way, you’ll never have to fear relapses again. Read on and find out more:

1. Learn Your Triggers

Before you learn your triggers, you must educate yourself on how relapses work. This allows you to set the foundation of your relapse prevention plan. Everyone has varying potential triggers, meaning different situations can cause you to relapse.[2]

Regardless, these triggers contribute to the emotional and mental stages associated with relapses. This includes people you interact with. The worst part is that seeing drugs or being in locations where you used to do drugs can cause you to have the urge.

Triggers may also include events that deter the balance in your emotional state. This could make you more vulnerable to emotional relapses. If you interact with negative people in a stressful situation, you may feel that drugs can help you feel better.

The withdrawal symptoms can be alienating, causing you to get triggered.[3] With this, you must avoid these people and situations as often as you can. This allows you to maintain a healthier emotional mindset.

2. List Your Relapse Symptoms

Every person going through a relapse does so in three stages. However, these symptoms can vary depending on the person. Think about your behaviors whenever you’re struggling with negative emotions and lack of sleep.

Determine whether you become withdrawn or aggressive. Once you recognize how you react, it helps you know your moments of weakness. This enables you to know when to ask for support.

This also helps other people notice your sudden behavioral changes. If you have a friend struggling with an addiction, a list will help you know when to step in.

Here are just a few of the relapse symptom signs you should look out for when assessing a loved one’s potential chances for relapse:

Emotional Struggle

The first sign of relapse starts with difficulties dealing with emotions. It includes emotions that are normally repressed, swell, and manifested all at once. Processing these emotions all at the same time becomes difficult and is a sign of withdrawal symptoms.

Giving support to the person is a must before it escalates to a higher form of emotional struggle. This includes portraying depression, anxiety, and extreme levels of stress.

Physical Struggle

The physical struggle of relapse starts when they start doubting their rehabilitation treatment. It counts as a sign of relapse later on because it’s only a matter of time before they indulge themselves again. It’s an especially compelling force during the early months of treatment.

Whenever they encounter hardships, their solution is to start drinking or using drugs again. Using substances won’t help because it pushes them from recovery. It’s why treatment plans include developing better habits.

Change in Behavior

Optimism toward change and going full-time sober is a good step toward recovery. However, when the person starts to dislike therapy and meeting routines, it’s a sign of relapse.

It starts when the person shows signs of bitterness and resentment when they’re doing their routine. The optimism fades and the person starts to complain. Before long, they will try to reason their way out.

It’s a fragile stage for a recovering addict. When left alone, they’ll likely go back to their old ways. Keeping them in rehab is the best step to keep them sober.

Social Breakdown

As part of the therapy, interacting with people in the same situation is important. It allows the person in recovery to reflect on the things they can improve on.

When they show signs of mishandling social interaction, it’s a sign of relapse. It also applies when they isolate themselves from other people.

It happens when they stop taking their medication. It tricks them with the feeling of comfort because they haven’t had a relapse.

When it returns, they will experience emotional and physical struggles. How do they avoid these? They need to stay consistent with their medication until the therapy concludes.

Ignoring the Treatment Schedule

People that go through rehab must follow a schedule for the treatment to stay effective. It includes the basics like eating a healthy meal or taking a bath.

It’s normal for us not to follow the schedule for mundane reasons like waking up late. However, if you start to let go of yourself or it becomes an everyday occurrence, it’s a sign that you’re slipping into relapse. Be aware of this, since it could motivate you to seek proper care.

Starting a new lifestyle can become a challenge, but it’s necessary to get your life back on the right track. Going back to old habits is not healthy and will invalidate your rehabilitation efforts. Maintaining your routine is an effective way to prevent a relapse.

Craving for Alcohol and Drugs

Craving alcohol or drugs is common at the early stages of sobriety. What’s worse is settling for consuming these substances in small amounts instead. Finding ways to answer the craving is dangerous because you will slip into substance addiction again.

For alcohol relapse, attempting to drink in safe hours is a sign you’re going to have a relapse. The craving aspect is a strong sign that you’re slipping back into old habits. Doing something about it at an early stage will help prevent a full-blown relapse.

Reaching Out to Former Contacts

When the craving resurfaces, it’s common for you to reach out to your sources. Reconnecting with old contacts is a direct way to get your fix. The thought of getting back to it in small doses may seem appealing because it won’t affect you immediately.

That’s where the mistake happens because taking in small amounts will prevent you from achieving full sobriety. The attempt to reach out to your old contacts is already a warning sign to stop. Otherwise, you’ll risk returning to your old habits.

Lying to Your Counselor or Therapist

Therapy and talking to your counselor are parts of the recovery process. There are times you want to lie about your situation and how you feel. Sometimes, you feel ashamed to admit the truth, and that’s okay.

However, when you do this all the time, it hinders your way to recovery.

Lying to your counselor won’t help you in any way. Instead, it makes you more susceptible to relapse.

You don’t need to deny or lie about your mistakes. When you accept your situation, it helps your recovery.

Getting Defensive When Questioned

Getting defensive if someone asks you about your past drug use or your recovery can be a warning sign. You may find yourself avoiding certain questions, changing the subject, getting irritated, or feeling like you need to hide mistakes or setbacks.

Defensiveness alone doesn’t always mean a relapse. But if you are feeling defensive and also finding yourself hiding things, avoiding your loved ones and support network, or other changes, it could suggest that your old patterns are returning.

3. Draft Your Potential Solutions

Think about the potential scenarios where you can’t avoid your triggers. During those times, you must have a plan to avoid giving up on being sober. Learn how to use a healthy outlet since it relieves some of the internal pressure.

Physical activities, making art, or reading a book are better alternatives. You can also think about the reason why you quit doing drugs in the first place. Once you remember that reason, it can help you feel grounded.

Doing these exercises can help distract you. It’s precious when you’re experiencing powerful cravings.

Once you recognize that you’re going through either an emotional or mental relapse, make a plan. Ensure that someone is available for contact, whether it’s a loved one or a support group member.

The key to relapse prevention is surrounding yourself with positive influences. This includes supportive people who will always encourage you.

4. Stay Positive

It’s not too difficult to slip back into fear and self-doubt. If you undermine yourself, you’ll only make things more difficult for yourself. To counteract this, come up with healthy ways of dealing with stress.

Focus instead on your accomplishments so far. A shift in perspective can go a long way. You must never hesitate to celebrate your present sobriety. Make it a habit to give yourself a healthy reward, no matter how small it may be.

5. Have a Plan When You Relapse

Your ultimate goal is to prevent relapses from happening. However, it’s crucial to set yourself up with a long-term relapse prevention plan. Some people relapse even after years of sobriety.

If you’re ready when it happens, you’re more likely to recover faster.

You must know the people to contact and the next immediate step in the right direction. It matters not if it involves meeting with a sponsor or attending group meetings. Extreme cases of relapse can lead you into a drug rehabilitation program again.

6. Involve Other People

Involving other individuals in your recovery process helps you make a long-lasting change.[4] Ask someone from your support group or a loved one whether it’s okay to call them. When distracting yourself from cravings, ask a friend to accompany you.

For example, you can go for a run with your friend or help your mom clean her garage. As long as you use healthy distractions, your mind will forget about your urges.

You’ll also develop meaningful relationships with people who value your sobriety the most. On the opposite side of the spectrum, you also need to know when to cut people off.

Learn to avoid various social situations and relationships that trigger relapses. Cut off friends or loved ones that do drugs and drink alcohol. These relationships aren’t worth keeping if you plan to maintain your sobriety goal.

7. Set Goals for a Healthier Lifestyle

To prevent relapse, you may need to change your entire lifestyle. This means planning your daily, weekly, monthly, and forever health goals.

For example, you can start by taking 30 minutes to do yoga every day. After that, adopt a new hobby like martial arts each week.

If you make daily efforts to prioritize your wellness, it helps manage your stress. At the same time, it reinforces your perception of self-worth and value. That way, you won’t feel dependent on drugs.