Create Your Relapse Prevention Plan with this Free, Expert-Made PDF

A relapse prevention plan is simply a roadmap for what you would do if you felt a strong urge to drink. It’s designed to give you the steps you will take to avoid a relapse. 

And if you are trying to maintain your sobriety, creating a relapse prevention plan could be one of the most important steps you take.  

Download the free Relapse Prevention PDF Workbook:

The Relapse Prevention Workbook

“The Relapse Prevention Workbook” by Debbie Shepard, LSW, is a comprehensive guide that helps individuals maintain sobriety through two key sections: Part A focuses on understanding personal motivations and identifying triggers, while Part B provides practical tools like emergency contacts and coping strategies. Through interactive exercises, the workbook guides users to explore their reasons for sobriety, build support networks, and develop personalized action plans for handling challenges, serving as a practical roadmap for maintaining a sober lifestyle.

Download Free Resource →

Why you should use this comprehensive relapse prevention plan

When you get an overwhelming urge to take a drink or use it may seem like it will last forever and the only way to stop it is to give in. 

But in reality, a craving is like a wave. It will build and build and finally reach a peak and then it will subside.

A craving is like a wave. It will build and build and finally reach a peak – and then it will subside.”

A solid relapse prevention plan can help you get through that buildup without relapsing.   

I created The Relapse Prevention Workbook to make it easy for anyone to get started on their plan – simply download the free PDF and fill it in. This resource contains 18 worksheets and exercises, all based on my years of experience overseeing substance use treatment and teaching courses for other addiction professionals.

Before you craft your plan, here are a few tips:

• Once you have created your relapse prevention plan, don’t just stick it in a drawer/digital folder and forget about it. Look at it every day. Make edits to it as needed and if you come up with new ideas. 
• While you might find it helpful, you don’t have to use this workbook. You can simply use it as inspiration, or create a document yourself. You can type it, write it out by hand, create a video on your phone – whatever works for you.   
• Your plan does not have to sound like a therapist or counselor wrote it. Use your own words and a style that feels authentic to you. 

How to build a solid relapse prevention plan – and stick to it

1. Include others in your plan

Many people find it helpful to include some folks they would call or text in their plan. These could be:

• A sponsor
• A member of your sober support network
• Family
• Friends
• A counselor
• A member of the clergy
• An accountability partner
• Whoever makes sense to you.    

Be sure to write out their phone numbers in case your phone isn’t charged or you lose your phone (although I do recommend you try to keep your phone charged and have a phone charger handy). 

Additionally, it’s a great idea to let the folks on your relapse prevention plan know that you plan to include them in your relapse prevention plan.   

Once you do, get in the habit of calling or texting them regularly. Because it can be pretty hard to call someone when you are in trouble if you’re not used to and comfortable calling them.    

Two areas where you can list out your contacts in The Relapse Prevention Workbook.

Finally, be sure to include more than one person on your list. It’s not unusual for someone to use the fact that the one person they called didn’t answer as an excuse to relapse.

2. Outline other steps in your plan

Besides determining who you’ll call when you’re feeling triggered, you’ll want to include other steps to take. This might be going to an AA, NA or SMART recovery meeting – try to identify a few possible options, both in person and virtual.   

Or, maybe you want to include going for a walk or a run, taking a shower or bath, journaling, drinking tea, reading, prayer, meditation, breathing exercises, drawing, playing or listening to music, doing yoga, going to the gym, cooking, spending time with a pet, going to a house of worship or spending time in nature.

Be honest about what will actually help you – not somebody else – cope with temptations. For example, if you hate reading, don’t include reading on your plan.   

You should also outline relapse warning signs in your relapse prevention plan. What are some thinking patterns, feelings, or behaviors that might indicate you are at high risk of relapse? 

For some people, thinking they have their drinking under control and that they can try drinking in moderation is a warning sign. It’s also helpful to identify some high-risk situations which could be you in danger of relapse.    Recognizing what constitutes a high-risk situation for you – and what the data on relapse shows – is crucial for maintaining sobriety.

Two areas where you can identify relapse warning signs and preventive measures within The Relapse Prevention Workbook

3. Have a relapse “fire drill”

Just like a fire drill prepares you for what you would do in the event of a fire, do a fire drill with your relapse prevention plan. Pretend you are on the verge of relapse and go through the steps of your relapse prevention plan.   

Why? This will help you become familiar with your plan, so you can easily use it if needed. This will also help you test it out to see if there’s anything you want to add or remove. 

If you have relapsed in the past, examine what happened and learn from it. What are you going to differently this time? 

Also, be aware of PAWS (Post Acute Withdrawal Syndrome). These are symptoms similar to withdrawal that occur days, weeks or even months after acute withdrawal has ended. They can include sleep disturbances, anxiety, headaches, irritability, brain fog, and difficulty focusing.  

PAWS can be a major relapse trigger. If you notice these symptoms, ramp up your recovery program, focus on your mental health and increase self-care.   

4. Notice the gradual shifts

Another important thing to keep in mind: Relapse generally starts to occur long before you actually pick up a drink or drug. Sometimes weeks or even months before a relapse, you have been gradually veering off course. 

The best time to prevent a relapse is to notice the signs of this gradual shift early on before they gain steam and turn into a full-fledged relapse. Some signs to look for:

• Irritability
• Difficulty sleeping
• Being quicker to anger
• Being less consistent with things like AA or NA meetings or therapy sessions
• Being less consistent with healthy eating or fitness
• Interacting less with your support system  
• Not engaging with hobbies you normally enjoy
• Your performance at work is slipping
• You have not been as present with or available for your family  

So, check in with yourself daily. Notice if you are letting healthy routines and behaviors slide and if your mood has gotten lower.

If you spot any of these early warning signs of relapse, take the opportunity to course correct and get yourself back on track. This may require some extra AA or NA meetings or therapy sessions, or extra time with your sponsor or support system.   

5. Remember what makes sobriety great

Finally, take the time to appreciate all the benefits and rewards of sobriety – this is another excellent way to prevent relapse and help you stay motivated, even during the most challenging of times.

Make a list of all the positives related to your sobriety. Are you waking up clear headed? Has your health improved? What other positive changes have you noted?

Keeping a count of these sober days can also be motivating. BACtrack View allows you to do just that – you can see a calendar with all of your negative breathalyzer test results – which can help you see (and celebrate) your progress over time. 

Another idea? Play the tape forward. Imagine what life would look life if you went ahead and had that drink or drug. 

However you choose to approach it, a well-thought-out relapse prevention plan can make the difference between relapse and sobriety. Invest the time and energy in this important step in your recovery. 

Download The Relapse Prevention Worbook below:

The Relapse Prevention Workbook

“The Relapse Prevention Workbook” by Debbie Shepard, LSW, is a comprehensive guide that helps individuals maintain sobriety through two key sections: Part A focuses on understanding personal motivations and identifying triggers, while Part B provides practical tools like emergency contacts and coping strategies. Through interactive exercises, the workbook guides users to explore their reasons for sobriety, build support networks, and develop personalized action plans for handling challenges, serving as a practical roadmap for maintaining a sober lifestyle.

Download Free Resource →