How to Build a Solid Relapse Prevention Plan

Recovery isn’t just about staying sober — it’s about staying prepared. A relapse prevention plan helps you do exactly that. It gives you structure, clarity, and something to fall back on when cravings hit or stress builds. Instead of reacting in the moment, you have a clear plan to help you stay grounded and keep moving forward.

This post breaks down how to create a plan that actually works for you — and how to stick to it when life gets tough.

1. Know Your Triggers

The first step is identifying what makes you feel most at risk of relapse. Triggers are different for everyone, but they usually fall into categories like stress, isolation, certain people or places, or intense emotions.

Start by asking:

When have I felt the urge to use in the past?
What situations or feelings usually lead me there?
Are there specific people, places, or memories tied to my substance use?

The more honest and specific you can be, the more effective your plan will be at helping you avoid or manage those situations.

2. Recognize Your Warning Signs

Relapse doesn’t start when you pick up a substance — it starts with small changes that build over time. These early warning signs can be emotional (like irritability or anxiety), mental (like rationalizing use), or behavioral (like skipping meetings or isolating).

Examples of common warning signs include:

Withdrawing from support systems
Bottling up emotions
Feeling bored, restless, or disconnected
Thinking you can handle “just one”

Write down your personal warning signs so you can catch yourself early and take action before things escalate.

3. Outline Your Coping Strategies

When cravings or stress show up, you’ll need tools to handle them. These don’t have to be complicated — what matters is that they work for you. Your strategies should help you stay calm, reduce cravings, and reconnect to your recovery goals.

Helpful tools might include:

Calling a sponsor or trusted support person
Attending a meeting or group
Journaling or using a recovery workbook
Going for a walk, stretching, or moving your body
Listening to calming music or guided meditations

Make a list of strategies that have worked for you in the past — and be open to trying new ones if your needs change.

4. Create a Daily Routine That Keeps You Grounded

Structure helps reduce risk. A routine gives your day purpose and makes it easier to stay focused, especially during stressful times. It doesn’t have to be packed or perfect — just consistent.

Consider including:

A regular wake-up and sleep time
Time for meals, movement, and self-care
Scheduled recovery activities (meetings, therapy, journaling)
Downtime that supports your well-being, not your cravings

You can also build in “check-in” points during the day to reflect on how you’re feeling and what you might need.

5. Build a Support Network You Can Rely On

Recovery is easier with connection. Your plan should include the names and numbers of people you trust — not just for emergencies, but for day-to-day accountability and encouragement.

Include:

Sponsors or mentors
Therapists or counselors
Supportive friends or family members
Group or program contacts

Let them know they’re part of your support circle. The more open and honest you are, the more they can show up for you when it counts.

6. Write It Down and Keep It Accessible

Your plan doesn’t help much if it’s buried in a drawer. Keep it somewhere easy to find — in your phone, on your fridge, or in a recovery journal. Use simple, clear language so it’s easy to read in moments of stress or panic.

You might even create two versions: a full detailed plan and a quick reference sheet with top triggers, red flags, and go-to coping tools.

7. Stick With It — Even When Things Feel Good

The biggest trap in recovery is thinking you don’t need your plan anymore. The truth is, relapse risk doesn’t always show up during a crisis — sometimes it sneaks in when things feel calm. Staying connected to your plan, even when everything seems fine, keeps you grounded and helps prevent complacency.

Make it a habit to:

Review your plan weekly
Update it when something in your life changes
Use your coping tools regularly — not just in emergencies
Stay honest with your support network about how you’re really doing

Example Relapse Prevention Plan

Everyone’s plan will look a little different based on their triggers, lifestyle, and recovery goals — but here’s an example to help you see what a complete plan might look like in action.

Name: Jordan
Sobriety Date: March 10, 2023
Support Contacts:

Sponsor: Casey – (555) 123-4567
Therapist: Dr. Lopez – (555) 987-6543
Sober Friend: Megan – (555) 444-7890

Top Triggers:

Feeling rejected or misunderstood
Arguments with family
Seeing old using friends on social media
Unstructured weekends or days off

Early Warning Signs:

Skipping support meetings
Staying in bed all day
Telling others “I’m fine” when I’m not
Thinking about “how I used to feel” when I used

Coping Strategies That Work for Me:

Go for a 30-minute walk and listen to music
Text or call Casey (my sponsor) before acting on any cravings
Write in my journal before bed, even if it’s short
Watch a recovery speaker or video online when I feel stuck
Use my breathing app when I start to feel overwhelmed

Daily Routine (Flexible Template):

8:00 AM: Wake up, shower, make bed
8:30 AM: Eat breakfast, check in with my planner
10:00 AM: Walk or light exercise
11:00 AM – 2:00 PM: Work, appointments, or group
2:00 PM – 4:00 PM: Break / downtime (limit scrolling)
5:00 PM: Dinner
6:00 PM: Meeting, therapy, or journaling
10:30 PM: Wind down and go to sleep

What I’ll Do If I Notice Red Flags:

Call Casey or Megan and be honest
Pull out this plan and do one coping strategy
Schedule an extra therapy session or attend an extra meeting
Remind myself: one mistake doesn’t mean I’m back at square one

This example is just a starting point. Your own plan should reflect what works for you — your triggers, your tools, your people. What matters most is that it’s real, practical, and something you’re willing to use.

High-Level Outline for a Relapse Prevention Plan

Your relapse prevention plan doesn’t have to be complicated. At its core, it’s a personalized guide that helps you stay focused on recovery and handle challenges as they come up. Here’s a more general, high-level outline of what most plans include:

1. Personal Triggers

Identify the people, places, situations, or emotions that could increase your risk of relapse.
Example: Stress at work, certain social events, or being around people who drink or use.

2. Warning Signs of Relapse

List early signs that you’re struggling, like changes in mood, isolation, or cravings.
These are cues to take action before things escalate.

3. Coping Strategies

Write down healthy ways to deal with triggers and cravings.
This could include deep breathing, calling a supportive friend, going for a walk, or attending a meeting.

4. Daily Routines and Healthy Habits

Outline positive habits that support your mental and physical health.
Think about sleep, nutrition, exercise, and mindfulness practices.

5. Support Network

Include the names and contact info of people you can reach out to when you need help.
This might be a sponsor, therapist, family members, or friends who support your recovery.

6. Emergency Plan

Create a step-by-step action plan for high-risk moments or if you slip.
Example: “If I feel close to using, I will call my sponsor immediately, remove myself from the situation, and go to a meeting within 24 hours.”

7. Long-Term Goals

Add goals that keep you motivated and give your recovery purpose.
These can be big (going back to school) or small (journaling daily for 30 days).

This outline gives you a foundation to build on. You can make it as detailed as you like, but even a simple version can help you feel more prepared and confident in your recovery journey.

Setting Relapse Prevention Goals

A strong relapse prevention plan doesn’t stop at identifying triggers and coping strategies—it also includes clear goals to help you stay on track. Setting goals gives you something to work toward and helps keep your recovery moving forward.

One of the best ways to do this is by using the SMART goal framework. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. These criteria help you create goals that are realistic and meaningful instead of vague or overwhelming.

Here’s how SMART goals can look in a relapse prevention plan:

Specific: Instead of saying, “I’ll work on my recovery,” try “I’ll attend two support group meetings each week.”
Measurable: Choose goals you can track, like “I’ll journal for 10 minutes every night to process emotions and triggers.”
Achievable: Set goals that feel manageable for where you are in your recovery. If daily exercise feels too much, start with “I’ll take a 15-minute walk three times a week.”
Relevant: Focus on goals that directly support your recovery journey, like building a healthy routine or strengthening your support network.
Time-bound: Give each goal a timeframe, such as “I’ll practice mindfulness meditation for 5 minutes every morning for the next 30 days.”

Setting SMART goals helps you stay motivated and gives you clear milestones to celebrate along the way. It also makes it easier to adjust your plan if something isn’t working. Remember, these goals aren’t set in stone—they can grow and change as you do.

How Do I Know if My Relapse Prevention Plan Needs to Be Adjusted?

A relapse prevention plan isn’t something you create once and never touch again. As your recovery journey evolves, your triggers, stressors, and needs may change too. Checking in on your plan regularly helps you catch gaps early and keep it working for you.

Here are a few signs your plan might need a refresh:

You’re facing new triggers – Maybe you started a new job, moved, or are in a different social circle. Big life changes can bring new challenges you didn’t plan for.
Your coping strategies aren’t as effective – If certain tools you relied on before no longer help, it’s time to explore new ones.
You’re feeling stuck or unmotivated – A stale plan can feel more like a chore than a support system. Updating it with fresh goals and strategies can re-energize your recovery.
You’ve experienced a slip or close call – Even a small setback is a signal to review what’s working and what might need to change.
Your support network has shifted – If people in your circle change, you may need to strengthen connections or find new sources of support.

It’s a good idea to review your plan every few months, or sooner if you notice these warning signs. Talking with your therapist, sponsor, or support group about adjustments can also give you valuable insight and keep your plan aligned with where you are in recovery today.

You Don’t Have to Do This Alone

At Northpoint Recovery, we help you build a relapse prevention plan that fits your life — not just during treatment, but long after. Whether you’re starting fresh or getting back on track, our team is here to support your next step with care, structure, and real solutions.

Reach out today to learn how we can help you build a stronger foundation for long-term recovery.