How to Create a Relapse Prevention Plan: Free Template + 2-Minute Self-Check

A key part of addiction treatment is relapse prevention planning. In this article, we will discuss why some people experience relapse and how you can prevent relapse. Read on to discover what a relapse prevention plan for recovery looks like and other helpful recovery tools.

What Is a Relapse Prevention Plan?

A relapse prevention plan is a personalized guide that helps someone in recovery from substance use or other addictive behaviors recognize risk and respond effectively before relapse occurs.

It’s not just about avoiding substances, it’s about understanding patterns, building healthy coping skills and having clear steps to stay on track

Here are items to include in a relapse prevention plan:

• List of personal triggers that cause cravings or an urge to use
• Warning signs that you may not be coping well
• Coping skills and things that you can engage with to feel better
• Names of support people you can reach out to when cravings hit
• Assessments to gauge your mental and emotional wellness

It takes about 20–30 minutes to make an initial draft of a relapse prevention plan that can then be refined over time.

A quick and easy option is to use the downloadable version available here.

Need help creating a relapse prevention plan? Call now to speak with someone.

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Who Prevention Plans Are For

A prevention plan is useful in all stages of recovery, including the detox, post-detox rehab and aftercare. Prevention plans are beneficial because they help you identify ways to maintain sobriety every step of the way.

How Prevention Plans Help

Preparing a relapse prevention plan checklist will help you to:

• Identify triggers such as people, places or situations
• Spot early warning signs like emotional and mental cues
• Plan for cravings with coping tools and support contacts
• Set your weekly recovery routine
• Write an emergency action plan

Why Most Relapse Prevention Plans Fail (And How to Fix It)

Relapse is a normal part of recovery.

This is why aftercare and relapse prevention plans are so important. However, sometimes plans will fail. It is helpful to understand why relapse prevention plans fail and the mistakes you can avoid.

The 5 Common Failure Points

Here are some mistakes to look out for, along with relapse-prevention tips on how to fix them.

1. The relapse prevention action plan is too vague.

• Fix: Identify specific triggers with exact actions to take when those triggers arise. The more specific you can get, the better.

2. The plan is not personalized enough.

• Fix: The plan should state your real people, places and thoughts, not generalized triggers or coping tools.

3. The plan is not reviewed regularly.

• Fix: Schedule a monthly update date for a check-in and make necessary changes to the plan as your recovery progresses.

4. The plan does not set up accountability.

• Fix: Identify who gets notified when you are triggered or experience a craving, and note how quickly the notification needs to happen

5. The plan has no emergency protocol.

• Fix: prepare a 3-step crisis plan for when you find yourself about to relapse that includes contacts you will reach out to

The 12 Essential Components of a High-Quality Relapse Prevention Plan

If you are curious what to include in a relapse prevention plan, take a look at these essential components and relapse prevention plan templates available for download.

Using a relapse prevention plan worksheet can help guide you toward success.

1. Personal Commitment Statement

A personal commitment statement is a written statement of your commitment to sobriety and the “why” behind that commitment.

This is a crucial part of your plan because you can return to it during moments of temptation and maintain your motivation to recover.

Some questions to help you write your statement include:

• “Why does sobriety matter to me?”
• “What am I moving toward?” (family, health, goals)
• “What do I refuse to lose again?”

Your statement may include something like “I am committed to staying sober for my children and partner. I promise to manage my stress and stay away from friends who use.”

If you want help writing your personal statement, you can download our template, [The Ultimate Relapse Prevention Blueprint], to get you started.

2. Drug(s) of Choice and Use Pattern History

This part of the plan involves clearly outlining your substance of choice and your past patterns of use.

Recording your patterns will help you identify your specific relapse risk factors, which are an essential part of having a successful relapse prevention plan.

How-to:

• Write all substances you have used
• Note the most common times and places you have used
• Identify the emotional states typically tied to your use

For example, you may write that you usually drink alcohol in the evenings at home to de-stress from your workday and to ease anxiety.

Download this template, [The Ultimate Relapse Prevention Blueprint], for more ideas on how to complete this step.

3. Emotional Warning Signs

Your plan should highlight relapse warning signs, which can be emotional and mental. Identifying your emotional warning signs helps you recognize the risk of relapse early, before you even think about using.

Some emotional warning signs that may be on your “early tells”:

• Isolation
• Irritability
• Anxiety
• Fatigue
• Insomnia

For example, your plan may say, “I know when I feel anxious, it may lead to urges to use. If I feel anxious, I will reach out to one of my support people.”

Check out this downloadable template, [The Ultimate Relapse Prevention Blueprint], to see other examples.

4. Mental Warning Signs: Thinking Traps

There are mental relapse signs to look out for as well. These relapse thoughts, or addictive thinking, often come with cravings to use and serve as a signal that relapse risk is high.

Addictive thinking may include:

• Bargaining thoughts
• Romanticizing past use
• The idea that you can control your substance use

Listing your mental warning signs may look like, “one won’t hurt,” “I can control it now” or “I deserve this.”

Use this template [The Ultimate Relapse Prevention Blueprint] to write your own mental warning signs for your plan.

5. High-Risk Behaviors

Another important part of a prevention plan is identifying your specific relapse behaviors. These are behaviors that signal you may be in danger of a relapse.

You and your loved ones need to be aware of these behaviors, so you can respond immediately and implement a recovery plan for high-risk situations.

High-risk behaviors include:

• Skipping meetings
• Stopping therapy
• Not taking meds as prescribed
• Hanging around old friends who use

In your plan, you will list behaviors to look out for and specify what you will do and who you will reach out to if these behaviors arise.

Fill out your personalized list with this template: [The Ultimate Relapse Prevention Blueprint]

6. People, Places and Situations to Avoid

The more specific you can get in naming your relapse triggers, the more successful your prevention plan will be. This step of naming people, places and things that may lead to relapse is important so you can avoid triggers as much as possible.

How-to:

• List the top 5 people, places and events that may trigger you to use
• Create an “escape plan” if one of the things on your list is unavoidable

Some examples of people and things to avoid may be friends you used substances with or places where you would use. Events could be holidays or things that cause a higher level of stress.

Download this template, [The Ultimate Relapse Prevention Blueprint], to fill out your people and places to avoid.

7. Craving Management Plan

Coping with cravings is a crucial part of your recovery. Learning how to manage cravings will help you avoid relapse when the inevitable cravings arise.

How-to:

• List your top 10 tools for coping with cravings
• Set up a delay and distract plan
• List who to call first

Examples of coping tools include grounding exercises, attending meetings and finding a healthy distraction.

More examples can be found on this template, [The Ultimate Relapse Prevention Blueprint].

8. Daily Recovery Routine: Relapse-Proof Habits

A daily recovery routine is a schedule that you create to help you structure your days during recovery. This helps to prevent moments of impulsive behavior that could lead to substance use.

How-to:

• Create and stick to a sleep schedule
• Make a routine around meals and hydration
• Prioritize movement throughout your day
• Schedule stress reduction activities

Your recovery routine may include specifics like how often you will attend meetings or therapy appointments. It can list specific health routines, such as a morning walk or 3 meals a day.

Use this template, [The Ultimate Relapse Prevention Blueprint], to guide you through making your own recovery routine.

9. Support Network Map: Who Does What

A support network map is a list of the people who make up your support system in recovery. This is a great tool for you to go back to in moments when you need support and accountability, especially when relapse risk is high.

People who may be on your support network map:

• Sponsor
• Therapist/counselor
• Supportive family/friends
• Peer groups

Your support map should include the names and contact information for everyone on the list. Sponsor support is highly encouraged in most recovery programs.

Download this template to get started on your support network map, [The Ultimate Relapse Prevention Blueprint].

10. Consequences of Relapse: Reality Check

Listing the consequences of relapse is an opportunity for you to identify the specific ways in which using again would negatively impact your life. This is a helpful tool that supports relapse-prevention motivation.

When making your list, consider these areas:

• Health
• Relationships
• Legal/work
• Mental health

For example, some consequences of relapse may be losing your romantic partner, increased symptoms of depression or falling behind at work, among other things.

Fill out your list of consequences using this template: [The Ultimate Relapse Prevention Blueprint].

11. Benefits of Staying Sober: What You’re Protecting

Listing the benefits of sobriety gives you a chance to remember all of your personal reasons to stay sober. These are helpful to go back to in moments when you want to start using again.

How to start your list:

• Think of 5 immediate benefits
• Identify 5 long-term benefits

These benefits may include feeling more energetic throughout the day, having less anxiety, a better connection with loved ones or more productivity at work.

This template can help you get started on making your personal list, [The Ultimate Relapse Prevention Blueprint].

12. Emergency Action Plan: 3 Clear Steps

A relapse emergency plan lays out the answer to the question “what to do if I want to relapse?” It is important to have a crisis plan to help you avoid relapsing.

Follow these steps:

• Step 1: remove self from the situation + call (fill in name here)
• Step 2: go to ___ (meeting, safe place, loved one’s home)
• Step 3: contact ___ (therapist, program, crisis line if needed)

Download this template, [The Ultimate Relapse Prevention Blueprint], and fill in the blanks with your personal crisis plan to avoid relapse.

You can also search for treatment options near you to find a rehab facility that will help you on your journey.

Help is available. Call today.

800-996-6135

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Are You at Risk for Relapse? A 2-Minute Self-Check

If you are wondering if you or a loved one is at risk for relapse, there are relapse risk assessments available to help you check in and make a plan.

What This Quick Self-Check Measures

This warning sign self-assessment checks for:

• Stress load and sleep disruption
• Isolation and routine drift
• Cravings intensity
• Exposure to triggers
• Support contact frequency

Download the 10-Question Self-Check + Score Guide

There is a quick and easy relapse quiz with 10 questions to check where you are at. Use this quiz weekly to catch warning signs early.

Free Downloadable Relapse Prevention Plan Template

You can access several formats of our free downloadable relapse prevention plan template.

Formats include:

• Relapse prevention plan Google Doc: This one is editable and good for sharing electronically with support people.
• The relapse prevention plan printable version is good for those who prefer to have a physical copy available
• Relapse prevention plan template PDF is a mobile-friendly version you can have saved in your notes on your phone or in your phone files

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How to use this relapse prevention worksheet:

• Click the link to the Google Doc and hit copy to build your own version that can be saved to your drive and shared with others.
• Print a hard copy to keep available in various places, such as home, work, and car.
• Keep a photo on your phone so you can access it at all times
• Share with your sponsor or therapist
• Review it monthly to see if helpful changes should be made

Relapse Warning Signs Table

This table will help you recognize relapse warning signs, including emotional, mental and physical relapse signs.

You don’t need to recover alone. Call now for help.

800-996-6135

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