Cravings & relapse prevention~20 minRelapse prevention
Relapse prevention plan
Know your early warning signs — emotional, mental and physical — and what you'll do at each stage, before you need it.
Relapse is usually a process, not an event. Dr. Steven Melemis describes three stages — emotional, then mental, then physical relapse — and the earlier you catch it, the easier it is to turn around. A plan written while you're steady is much easier to follow when you're struggling.
Stage 1 — Emotional relapse
You're not thinking about using yet, but you've stopped taking care of yourself.
1. Signs I notice in this stage
Check any that apply
2. My personal early warning signs, in my own words
What do the people close to you notice first?
3. What I'll do when I notice these
Tell my sponsor, get back to my routine, a meeting, sleep, a real meal…
Stage 2 — Mental relapse
Part of you wants to use and part of you doesn't.
4. Signs I notice in this stage
Check any that apply
5. What I'll do at this stage — and who I'll tell right away
Stage 3 — Physical relapse
You're on your way to the drink, the drug, the bet or the behavior.
6. What I'll do if I find myself on the way (leave, call, get somewhere safe)
7. Who I'll call, with numbers
8. People, places and situations I'll stay away from for now
If I slip
9. Exactly what I'll do in the first 24 hours
10. What I'll tell myself instead of 'I've blown it'
A slip is information, not a verdict. The all-or-nothing reaction — relapse prevention calls it the 'abstinence violation effect' — can turn a slip into a full relapse.
11. Safety steps I'll take
Tolerance drops quickly, so overdose risk is high after time away — keep naloxone nearby and don't use alone. For eating disorder behaviors, check in with your care team.