A plan you write while you feel steady can carry you through a hard moment. Fill this in with a counselor, sponsor or someone you trust, keep it where you can see it, and update it as you learn.
Relapse is not failure
NIDA reports that relapse rates for substance use disorders are about 40 to 60%, similar to other long-term health conditions like high blood pressure and asthma. A return to use does not mean treatment failed. It means it is time to adjust the plan and reach out.
The three stages
Relapse often builds slowly. Many experts describe three stages:
- Emotional: you are not thinking about using, but you bottle up feelings, pull away from people and meetings, and sleep or eat poorly.
- Mental: part of you wants to use and part of you does not. You may miss old times or start planning how you could use.
- Physical: you drink or use, whether once or more.
My reasons for recovery
Why I want to stay in recovery
My triggers
People
Places
Feelings and situations (stress, conflict, payday, holidays, being alone)
My early warning signs
Think about the emotional and mental stages. What do you notice first? What do others notice?
Signs I am starting to slide
What I will do instead
Urges are short-lived and pass like a wave. Ideas: remind yourself of your reasons, call someone, take a walk, eat something, go to a meeting, ride the urge out.
My coping actions
People I can call
Name and number
Name and number
Name and number
Sponsor, peer coach or counselor
My doctor or clinic
If I slip
- Stop and get somewhere safe.
- If I used opioids or street drugs, do not use alone, and keep naloxone nearby. Tolerance drops after time away.
- Call my sponsor, peer coach or counselor today.
- Tell one trusted person the truth.
- Go to a meeting in the next 24 hours.
- If I feel hopeless or unsafe, call or text 988. In an emergency, call 911.
- Look at what led to it and update this plan.
Other steps for me
Weekly check-in
Once a week, rate each from 1 (poor) to 5 (great) and note what you will do about any low score.
Sleep
Eating and taking care of my body
Mood and stress
Cravings
Connection (meetings, calls, people)
One thing I am proud of this week
One thing I will change next week
Sources
- NIDA, Treatment and Recovery · nida.nih.gov
- Cleveland Clinic, Relapse (Return to Substance Use) · my.clevelandclinic.org
- NIAAA Rethinking Drinking, How to Stop Alcohol Cravings · rethinkingdrinking.niaaa.nih.gov
- Hazelden Betty Ford, Relapse Prevention: Make a Plan to Stay Sober · hazeldenbettyford.org
- MedlinePlus, Opiate and opioid withdrawal · medlineplus.gov
General information to help you find care, not medical advice. Talk with a doctor or qualified provider about your situation. In a crisis, call or text 988.
