Recovery isn’t just about staying sober — it’s about staying prepared. A relapse prevention plan helps you do exactly that. It gives you structure, clarity, and something to fall back on when cravings hit or stress builds. Instead of reacting in the moment, you have a clear plan to help you stay grounded and keep moving forward.
This post breaks down how to create a plan that actually works for you — and how to stick to it when life gets tough.
1. Know Your Triggers
The first step is identifying what makes you feel most at risk of relapse. Triggers are different for everyone, but they usually fall into categories like stress, isolation, certain people or places, or intense emotions.
Start by asking:
- When have I felt the urge to use in the past?
- What situations or feelings usually lead me there?
- Are there specific people, places, or memories tied to my substance use?
The more honest and specific you can be, the more effective your plan will be at helping you avoid or manage those situations.
2. Recognize Your Warning Signs
Relapse doesn’t start when you pick up a substance — it starts with small changes that build over time. These early warning signs can be emotional (like irritability or anxiety), mental (like rationalizing use), or behavioral (like skipping meetings or isolating).
Examples of common warning signs include:
- Withdrawing from support systems
- Bottling up emotions
- Feeling bored, restless, or disconnected
- Thinking you can handle “just one”
Write down your personal warning signs so you can catch yourself early and take action before things escalate.
3. Outline Your Coping Strategies
When cravings or stress show up, you’ll need tools to handle them. These don’t have to be complicated — what matters is that they work for you. Your strategies should help you stay calm, reduce cravings, and reconnect to your recovery goals.
Helpful tools might include:
- Calling a sponsor or trusted support person
- Attending a meeting or group
- Journaling or using a recovery workbook
- Going for a walk, stretching, or moving your body
- Listening to calming music or guided meditations
Make a list of strategies that have worked for you in the past — and be open to trying new ones if your needs change.
4. Create a Daily Routine That Keeps You Grounded
Structure helps reduce risk. A routine gives your day purpose and makes it easier to stay focused, especially during stressful times. It doesn’t have to be packed or perfect — just consistent.
Consider including:
- A regular wake-up and sleep time
- Time for meals, movement, and self-care
- Scheduled recovery activities (meetings, therapy, journaling)
- Downtime that supports your well-being, not your cravings
You can also build in “check-in” points during the day to reflect on how you’re feeling and what you might need.
5. Build a Support Network You Can Rely On
Recovery is easier with connection. Your plan should include the names and numbers of people you trust — not just for emergencies, but for day-to-day accountability and encouragement.
Include:
- Sponsors or mentors
- Therapists or counselors
- Supportive friends or family members
- Group or program contacts
Let them know they’re part of your support circle. The more open and honest you are, the more they can show up for you when it counts.
6. Write It Down and Keep It Accessible
Your plan doesn’t help much if it’s buried in a drawer. Keep it somewhere easy to find — in your phone, on your fridge, or in a recovery journal. Use simple, clear language so it’s easy to read in moments of stress or panic.
You might even create two versions: a full detailed plan and a quick reference sheet with top triggers, red flags, and go-to coping tools.
7. Stick With It — Even When Things Feel Good
The biggest trap in recovery is thinking you don’t need your plan anymore. The truth is, relapse risk doesn’t always show up during a crisis — sometimes it sneaks in when things feel calm. Staying connected to your plan, even when everything seems fine, keeps you grounded and helps prevent complacency.
Make it a habit to:
- Review your plan weekly
- Update it when something in your life changes
- Use your coping tools regularly — not just in emergencies
- Stay honest with your support network about how you’re really doing
Example Relapse Prevention Plan
Everyone’s plan will look a little different based on their triggers, lifestyle, and recovery goals — but here’s an example to help you see what a complete plan might look like in action.
Name: Jordan
Sobriety Date: March 10, 2023
Support Contacts:
- Sponsor: Casey – (555) 123-4567
- Therapist: Dr. Lopez – (555) 987-6543
- Sober Friend: Megan – (555) 444-7890
Top Triggers:
- Feeling rejected or misunderstood
- Arguments with family
- Seeing old using friends on social media
- Unstructured weekends or days off
Early Warning Signs:
- Skipping support meetings
- Staying in bed all day
- Telling others “I’m fine” when I’m not
- Thinking about “how I used to feel” when I used
Coping Strategies That Work for Me:
- Go for a 30-minute walk and listen to music
- Text or call Casey (my sponsor) before acting on any cravings
- Write in my journal before bed, even if it’s short
- Watch a recovery speaker or video online when I feel stuck
- Use my breathing app when I start to feel overwhelmed
Daily Routine (Flexible Template):
- 8:00 AM: Wake up, shower, make bed
- 8:30 AM: Eat breakfast, check in with my planner
- 10:00 AM: Walk or light exercise
- 11:00 AM – 2:00 PM: Work, appointments, or group
- 2:00 PM – 4:00 PM: Break / downtime (limit scrolling)
- 5:00 PM: Dinner
- 6:00 PM: Meeting, therapy, or journaling
- 10:30 PM: Wind down and go to sleep
What I’ll Do If I Notice Red Flags:
- Call Casey or Megan and be honest
- Pull out this plan and do one coping strategy
- Schedule an extra therapy session or attend an extra meeting
- Remind myself: one mistake doesn’t mean I’m back at square one
This example is just a starting point. Your own plan should reflect what works for you — your triggers, your tools, your people. What matters most is that it’s real, practical, and something you’re willing to use.
You Don’t Have to Do This Alone
At Northpoint Recovery, we help you build a relapse prevention plan that fits your life — not just during treatment, but long after. Whether you’re starting fresh or getting back on track, our team is here to support your next step with care, structure, and real solutions.
Reach out today to learn how we can help you build a stronger foundation for long-term recovery.