1. Triggers
First, list the people, places and things that have the potential to lead to a relapse. Relapse triggers are anything that could lead to using drugs or drinking again. It may not be possible to list every potential trigger, and sometimes, you won’t know a trigger until it is already in front of you. The following questions could be helpful when identifying triggers:
Who could I see that would remind me of drug use?
What places did I use drugs that could trigger me?
What addictive thoughts could make me relapse?
What can I do if I cannot avoid things that trigger me?
Do anniversaries or times of year trigger relapse?
What feelings are linked to relapse?
2. How to Manage Cravings
The phrase “cravings” is used to refer to the feeling someone has when they wish to use again. Cravings can sometimes lead to a relapse. However, if you have a solid plan to confront such cravings, a relapse won’t be on the radar.
Compile a list of who you can call if you experience cravings, what you can do to distract yourself from cravings and how you can stop a craving altogether. Substance use is a negative coping skill, so healthy coping skills will prevent relapse and result in positive outcomes in the long-term.
3. Preventative Tools
Compile a list of relapse prevention tools that have been helpful in your recovery. Think about what you can do instead of use, and how such activities can point you back on the right track. Some examples of such tools include:
Continuing programs and support through online rehab
Writing a list of consequences should you relapse
Attending a support meeting
Exercising
Journaling
Writing a gratitude list
People can be preventative tools as well. Contacting the supportive people in your life can have a tremendous impact on cravings and relapse.
4. Support Groups and Programs
When facing a relapse, it can be helpful to reinvest energy and time into support groups. One can revisit the 12 steps and assess their place. This is also where a sponsor comes into play. If you have a sponsor, they should be one of the first people you turn to if you feel like a relapse is a possibility. Since they’ve likely been in your shoes, they may have some insight and suggestions.
Many support group options exist outside of the 12-step model, so don’t let bad experiences stand in the way of your recovery. Explore new options to connect with new people who understand the struggles of addiction.