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Cravings & relapse prevention

After a slip: getting back on track

For the hours and days after a drink, a use, a bet or a binge — get safe, reach out, and get back to your plan without the shame spiral.

About 10 minutes · 8 questions · a log you can repeat any timeRelapse prevention
Fill it in online — freeThe print dialog can also save it as a PDF.

Cravings & relapse prevention~10 minRepeat any timeRelapse prevention

After a slip: getting back on track

For the hours and days after a drink, a use, a bet or a binge — get safe, reach out, and get back to your plan without the shame spiral.

Why this helps

How you respond to a slip matters more than the slip itself. Relapse prevention research (Marlatt) found that the 'I've blown it, so why stop now' reaction is what can turn one slip into a full relapse. Treating the slip as information, getting support quickly and adjusting your plan keeps it a slip.

If you've used after a break, your tolerance is lower — don't use alone, keep naloxone nearby, and call 911 if someone won't wake up. If you're thinking about suicide, call or text 988.

1. Right now I've…

Check any that apply

  • Gotten somewhere safe
  • Told someone (sponsor, mentor, counselor or staff)
  • Gotten rid of what's left
  • Had something to eat, some water or some rest
  • Checked in with a doctor, if I needed to

2. What happened, in a sentence

3. What the 'I've blown it' voice is saying

4. What I'll tell myself instead

"One slip doesn't erase my progress. I'm getting back on track today."

5. Who I'll tell today — and what I'll say

6. What led up to it — the first link I noticed

For the full picture, do a chain analysis once you're steady.

7. One change I'll make to my plan because of this

8. My next 24 hours — meetings, people, meals, sleep

From the Workbook on Amity Connect, via RecoveryHome.comFor reflection and practice — not a diagnosis or a substitute for professional care. In crisis, call or text 988.amityconnect.com/app/workbook/after-a-slip
Keep your answers somewhere safe
This worksheet, online and private, on Amity Connect — free for individuals, built by the same team. Your answers stay yours; if you're with a recovery home that uses it, they can assign it to you and see only what you choose to share.
Open it on Amity Connect
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About this worksheet
It comes from the Amity Connect workbook, built by the same team as RecoveryHome, and is free to print and share. It's for reflection and practice — not a diagnosis, and not a substitute for professional care. Content is never written or edited by advertisers. If you're in crisis, call or text 988.

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After a slip: getting back on track — free printable worksheet · RecoveryHome