Designing an Effective Relapse Prevention Plan

Relapse is a common occurrence during the process of addiction recovery. While some individuals may not experience relapses, others may go through one or multiple relapses. However, each time one relapses, it can become easier to return to abstinence, using their skills and they become more adept at handling the situation. Collaborating with a therapist is crucial in minimising the likelihood and frequency of relapses by creating a personalised relapse prevention plan.

Consistency in attending appointments and discussing with the therapist need for changes is vital. There is no fixed number of sessions that can be recommended, as each client has unique circumstances and challenges related to their addiction. Some clients initially seek therapy to reduce drug and alcohol consumption without aiming for complete abstinence. As therapy progresses, they learn to heal and cope without relying on substances, eventually achieving new goals, including abstinence. It is commonly recognised that drug and alcohol use often serves to mask other underlying problems.

Therefore, identifying and understanding triggers, high risk events, environments, and people, identifying and building on coping strategies, identify main support people and having a relapse prevention plan on hand or on your phone for when cravings strike, and you identify early warning sign is all essential to maintaining recovery.

This post explores the importance of relapse prevention, different strategies, and how to build an effective plan.

What Is Relapse?

Relapse refers to the return to substance use after a period of abstinence. Relapse can be a one-off event, where someone may use once and immediately regret it, or it can signify a full return to old habits and behaviours. There are three stages of relapse:

• Emotional Relapse: The person isn't directly thinking about using again but is engaging in behaviours that set the stage, such as isolating themselves, bottling up emotions, or neglecting self-care are all signs of early warning signs.

• Mental Relapse: In this stage, the person is actively struggling with the idea of using again. Thoughts about relapse, memories of substance use, and romanticising past use start to emerge.

• Physical Relapse: This is when the individual actually returns to using the substance/ behaviour.

  
  

Preventing relapse requires both recognising the warning signs early on and having actionable strategies to manage cravings and stress.

Why Do People Relapse?

There are many factors that can contribute to a relapse:

• Unresolved Trauma: Emotional and psychological wounds, especially unresolved trauma, can trigger a return to substance use as a means of coping.

• Stress: Life stressors, including work, relationships, or financial strain, are major relapse triggers.

• Availability: Having the substance available in home or going where it is available is another major risk for trigger and relapse.

• Lack of Coping Strategies: Without effective coping mechanisms, it becomes easier to fall back into old patterns of behaviour and not keeping contact with support people.

• Overconfidence: Feeling overly confident in one’s recovery can lead to taking unnecessary risks or returning to environments where temptation is present.

  
  

Building a Relapse Prevention Plan

Example Tool

1. Identify Triggers and Warning Signs

   • Common triggers include stress from relationships, emotional distress, boredom, and even positive events like celebrations. A crucial first step is identifying both internal and external triggers that might cause cravings.

   • Internal Triggers: Negative emotions like loneliness, anger, or fatigue.

   • External Triggers: Certain places, people, or environments associated with substance use.

   
   
   
   
   
   
   
   
   
   
   
   
   
   

2. Develop Healthy Coping Mechanisms

   • Developing healthier ways to manage stress and emotions is key. This can include:

     • Mindfulness Techniques: Practices like meditation and deep breathing can help you stay grounded and present when cravings arise. Some may not find practicing meditation and grounding because it can make the cravings stronger and need to find an alternative activity like music and moving to the beat will have the body move in the present moment.

       Exercise: Physical activity can serve as a positive outlet for stress and release endorphins, improving mood.

     • Support Systems: Reaching out to a therapist, joining a support group, or speaking with a close family/friend can make a big difference when faced with a craving.

     • Positive Self-talk: It is not about ignoring, rather occupying the mind from the craving and remove self from where the trigger and craving started is important to riding the wave. See previous post.

3. Use Cognitive-Behavioural Therapy (CBT)

   • CBT helps individuals identify and challenge harmful thoughts that lead to substance use. A core part of relapse prevention, CBT techniques allow individuals to reframe their thinking, helping them avoid negative spirals that can lead to relapse.

4. Prepare for High-Risk Situations

   • Plan ahead for situations where the temptation to use may be strong. For example:

     • Social Events: Practice refusal skills or have an accountability partner with you at parties or gatherings.

     • Boredom: Keep a list of activities handy that can distract or engage you when you feel bored or isolated.

5. Practice Self-Care

   • Proper self-care, including getting enough sleep, eating well, and maintaining a routine, helps reduce emotional vulnerability, which can otherwise lead to relapse.

6. Create an Emergency Plan

   • Even with the best strategies, cravings can still hit unexpectedly. Develop a plan for when they do:

     • Distraction: Create a list of activities you can turn to when cravings strike.

     • Reach Out for Support: Have someone on hand—a therapist, a sponsor, or a close family/ friend—you can call when you feel the urge to use.

     • Riding the Wave: As mentioned in earlier posts, riding the wave is a technique where you recognise that cravings, like waves, rise and fall. By allowing the craving to reach its peak and subside without acting on it, you strengthen your ability to resist the next one.

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The Role of Therapy in Relapse Prevention

Therapy plays a significant role in building and maintaining an effective relapse prevention plan. At Psychotherapy and Counselling Clinic Sydney, we offer evidence-based therapies such as Cognitive-Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and mindfulness-based practices that can help you better understand your triggers, manage cravings, and develop the skills you need to stay in control of your recovery.

Final Thoughts

Relapse is not a sign of failure but an opportunity to refine your recovery strategies. By identifying your triggers, developing healthy coping mechanisms, and seeking support when needed rather than be stuck in the negative cycle of failure thoughts, you can minimise the chances of relapse and continue on your path to a healthier, substance-free life. If you’re ready to take the next step in your recovery, Psychotherapy and Counselling Clinic Sydney is here to support you with a tailored relapse prevention plan that fits your unique needs.

Book a consultation today and begin developing the tools you need for lasting recovery.