If you don’t have a plan, your past will make one for you.
Let’s cut the fluff.
Relapse isn’t weakness.
It’s a pattern. A response. A return to what your brain knows best when pressure builds.
But here’s the good news: relapse is also preventable — not through willpower alone, but through planning.
That’s where Relapse Prevention Planning comes in.
And if you’re serious about long-term change, it’s not optional — it’s essential.
🧠 Why Relapse Happens (It’s Not Just “Losing Control”)
Most relapses don’t start with the drink, the bet, the binge, or the scroll.
They start way before that — in your body, your stress levels, your habits, and your head.
It builds in the background:
- You stop checking in with yourself
- You skip meals, meetings, movement
- You isolate
- You stop sleeping properly
- You say “I’m grand” when you’re actually running on empty
Then boom — something tips you. A fight. A bill. A wave of shame.
Your brain goes: “We know how to fix this. Escape. Numb. Cope.”
If you haven’t planned for that moment, your old pattern will take the wheel.
🔧 What Is a Relapse Prevention Plan?
It’s your personal safety net.
A step-by-step game plan that helps you:
- Spot the early warning signs
- Recognise your triggers
- Take action before you spiral
- Reach for tools instead of the old fix
- Come back quicker if you do slip
It’s not about avoiding life’s stress. It’s about being ready for it.
🪙 The Real Difference It Makes
Without a plan:
- A bad week turns into a bad month
- A slip turns into a shame spiral
- You tell yourself, “I’ve ruined it — might as well keep going”
With a plan:
- You notice when your stress levels spike
- You’ve got go-to actions that work for you
- You know who to call, what to do, and how to reset
- You bounce back faster — without drowning in guilt
✍️ What Should Be in Your Plan?
Here’s what we recommend including in your toolkit:
🔹 1. Early Warning Signs
List the behaviours, thoughts, and feelings that show up before you relapse.
Examples:
- Withdrawing from mates
- Sleeping less
- Thinking “I deserve a break”
- Feeling resentful or numb
🔹 2. Top Triggers
Know your fire starters.
- Places (pubs, parties, phone in bed)
- People (toxic ex, chaos crew, enablers)
- Emotions (anger, loneliness, boredom, shame)
- Times (Friday nights, payday, holidays)
🔹 3. Coping Strategies
Replace your old reactions with real regulation.
- Call a support person
- Go for a walk/run
- Listen to a specific playlist
- Journal: “What am I really feeling?”
- Do something with your hands (cook, clean, sketch, sort)
🔹 4. Emergency Exit Plan
For when the craving is right there.
- Your “I need help” text template
- A place you can go that’s safe
- A person who’ll answer without judgement
- A grounding tool
Marks final say
In early recovery structure is planning, without this we are like a crisp bag getting blown around on a windy day. There is safety in knowing where it is and what you are meant to be doing. Trust the process.
Mark