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Relapse Prevention Plan ~ Ideas to avoid a Relapse |
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To avoid Relapse:1. Handle day-to-day feelings and problems as they happen. Your plans should involve handling feelings and problems as they happen. This way, pressure and stress do not build up. The stress you may already feel will only get worse if you put off dealing with problems with family, friends or work. 2. Keep your life in balance... a way to reduce stress. It is important to find ways to balance work and relaxation. Having fun with family or friends, without including alcohol, drugs or gambling, can be challenging. Be kind to yourself. Give yourself simple rewards that give you pleasure - a walk, time with a hobby, a chance to read a book. Writing out a plan for your day may help you find a balanced routine. Fill in free time with a variety of activities. Try a few new ones; you will find some you enjoy. What you eat can affect how well you cope with pressure. Lots of good basic foods like fruit, vegetables, cheese, whole grain cereals and breads, fish, and meat help cut down stress. Food rich in B vitamins helps to reduce craving for alcohol and to keep stress manageable. Caffeine (coffee, soft drinks), nicotine (cigarettes, cigars) and too much sugar can make you tense. 3. Gain support and trust. Family, friends, your boss, a co-worker, a support group or a counselor can talk with you about the pressures you are feeling in recovery. They can watch with you for the warning signs of relapse and help you handle the stress. Let them know your goals and your plans so that they can help you out. 4. Identify and plan for high-risk situations. Everyone faces high-risk situations at some time - you will find yourself in situations where you are more likely to drink, use drugs or gamble. These situations can be handled more easily if you know ahead of time what they will be. Have at least three ways to handle them, so that if one does not work, you do not give up. Practice what you will do or say, so you do not worry about what to do under pressure. You can stay confident and in control. Three-Three-Three (3-3-3) – Keeps you free.· Have three people you can call and talk to, when you feel like getting high. 1. _________________________________________________________________________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________ · Have three activities that you can do, rather than get into trouble. 2. _________________________________________________________________________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________ · Have three rewards (future goals) in mind that you are working towards. 3. _________________________________________________________________________________________________________________________________________________________________________________________________________ ____________________________________________________________________________________________________________ |
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