Relapse Prevention Plan (Template)

Why is having a relapse prevention plan an important tool? Because sliding out of recovery usually isn’t one big “screw it” moment—it’s a quiet stack of small choices that slowly walks you back toward the same cliff. Relapse is commonly described as a process with early stages (emotional/mental) that can show up long before the first drink or drug.

The slow fade is real

Isolation, boredom, stress, and being around old people/places are classic early warning signs because they shove you out of structure and away from support. When support drops and self-care slips (sleep, food, basic stability), risk goes up and it gets harder to use coping skills in the moment.

“Accumulation” is the trap

High-risk situations hit hardest when life gets unbalanced—work overtime, relationship chaos, missed meetings, and untreated stress start linking up like dominos. A relapse prevention plan is built around identifying those personal high-risk situations early and using coping moves (leave the situation, call support, self-talk, refusal skills) before they turn into action.

Relapse Prevention Plan

Print this. Write on it. Keep it where you can grab it when your brain starts lying to you.

1) My non-negotiable “why”

Fill this in when you’re clear-headed, not when you’re spiraling.

I’m staying clean/sober because: ________

If I relapse, I lose (be specific): ________

If I stay in recovery, I gain: ________

2) My relapse pattern (the part before the use)

Relapse often builds in stages—emotional and mental stuff shows up before the physical act of using.

My “emotional relapse” signs (examples: isolating, skipping meetings, not sleeping/eating right): ________

My “mental relapse” signs (examples: cravings, romanticizing old use, lying, bargaining, planning it): ________

My “I’m about to make a move” signs (who/where/what I start circling): ________

3) Triggers (what lights the fuse)

Triggers can be people, places, feelings, objects, or times that kick off the trigger–thought–craving–use cycle.

Top 5 external triggers (people/places/situations): 1) ___ 2) ___ 3) ___ 4) ___ 5) ___

Top 5 internal triggers (feelings/states): 1) ___ 2) ___ 3) ___ 4) ___ 5) ___

“Near future” triggers coming up (holidays, paydays, court, anniversaries, weekends): ________

4) My boundaries (the doors I lock)

Goal is to prevent exposure to triggers when possible and plan differently when it’s not possible.

People I can’t be around right now: ________

Places I don’t go (bars, certain blocks, certain houses): ________

Money rules (cash limits, who holds cards, payday plan): ________

Phone/social rules (who I block, who I don’t DM, apps I delete): ________

“Where I’ve relapsed before” prompts (use these to keep it real)

Use this section to bake your own mistakes into the plan so it actually protects you. Relapse often starts earlier than the first drink/drug, and spotting the early pattern is the whole game.

Pick the ones that match your story and write your version:

I relapsed when I started isolating and stopped showing up (meetings/people/texts). My counter-move: ________

I relapsed when I let my sleep and food get sloppy. My counter-move: ________

I relapsed when I “just wanted to drive by” / “just wanted to see what’s up.” My counter-move: ________

I relapsed when I started lying (to them, to myself, to everybody). My counter-move: ________

I relapsed when I started bargaining (“I’ll only…”, “I can control it…”). My counter-move: ________

Craving response (do this in order)

Cravings and thoughts are common in recovery, but letting them run the show is how people slide into relapse. Use this like a fire drill.

Name the trigger: “This is a trigger.”

Interrupt the thought: Use thought-stopping (switch it off, snap rubber band, breathe, redirect, drink cold water).

Call someone (don’t text only): Name: ___ Number: ___

Change the scene: Leave the location / get around safe people now.

Do the next right thing for 30 minutes: walk, shower, meeting, food, journal—anything that buys time.

Emergency Relapse Prevention plan (if I’m about to use / already used)

This is about damage control and getting back up fast—no disappearing, no “I ruined everything so screw it.” A lapse can snowball, so respond hard and early.

If I’m about to use, I will:

Go to: ________ (safe place)

Call: ________ (first call) / ________ (backup)

Do: ________ (immediate action: meeting, crisis line, treatment contact)

If I already used, I will within 24 hours:

Tell: ________ (no hiding)

Get assessed for next level of care if needed (detox, outpatient, inpatient): ________

Don’t Drift in Silence

Relapse doesn’t usually kick the door in—it creeps in through the cracks: missed meetings, overtime, relationship stress, boredom, isolation, and “just this once” thinking piling up until you’re so far from your recovery that using feels normal again.

This relapse prevention plan isn’t about being perfect. It’s about staying honest, staying connected, and catching the drift early—before it turns into a full-blown run. Update this plan every time you learn something new about your triggers, your patterns, and the lies your addiction tells when it wants the wheel.

If you’re sliding right now, don’t wait for rock bottom to send the signal. Use the relapse prevention plan: name it, call someone, change your environment, and take the next right step—today.

Legit resources

SAMHSA National Helpline: 1-800-662-HELP (4357) — free, confidential, 24/7/365 treatment referral and information for individuals and families; available in English and Spanish.
FindTreatment.gov: a directory for finding treatment options in the U.S.
If you’re in crisis or thinking about hurting yourself, call or text 988 (U.S.) for free, confidential, 24/7 support from the 988 Suicide & Crisis Lifeline.

Some links below are affiliate links—if you click and buy, this site may earn a small commission at no extra cost to you. It helps keep the lights on, and only services worth recommending get linked. A good relapse prevention plan often includes counselors and therapists. Here is a good way to find yours.

Talkspace provides virtual therapy (and also offers psychiatry services on its platform), so support can happen from a phone or computer instead of an office visit.
Online-Therapy.com is a CBT-focused online therapy platform that combines a self-guided program (sections + worksheets) with therapist support, including messaging and optional live sessions depending on subscription level.
Brightside offers an online Intensive Outpatient Program (IOP) for substance use disorder, built around a weekly schedule that includes group therapy, individual therapy, and psychiatry/med consults as needed.

Keep Going

Early Recovery Guide: Start Here (the “what to do in the first days/weeks” playbook).
Detox vs Rehab vs IOP (What level of care is right for you?)
First Meeting Guide (Nervous about your first meeting?)

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