Relapse Prevention: Practical Tips to Keep You on Track

Staying clean or sober feels like a marathon, not a sprint. One slip can feel like a setback, but the right plan can stop that from happening. Below you’ll find straight‑forward steps you can start using today to lower the chance of a relapse and keep your progress moving forward.

Know Your Triggers

The first thing to nail down is what makes you want to use again. Triggers aren’t always obvious – a stressful work email, a weekend hangout, or even a favorite song can spark cravings. Write them down as they pop up. A simple notebook or a phone note works fine. When you can spot the cue, you can plan a response before the urge takes over.

Next, test out a few “what‑if” scenarios. If a friend invites you to a bar, decide in advance how you’ll handle it – say you’re driving, bring a non‑alcoholic drink, or suggest a different venue. Having a ready answer takes the pressure off the moment the invitation arrives.

Build a Strong Support System

Going solo is tough. Reach out to people who get what you’re doing – a sponsor, a therapist, or a recovery group. Even a trusted family member who respects your boundaries can be a game‑changer. Let them know when you’re feeling shaky so they can check in before things get out of hand.

Set up regular check‑ins, whether it’s a weekly call, a text thread, or a meetup at a coffee shop. Consistency reinforces accountability and reminds you that you’re not alone in this journey.

Don’t forget healthy habits. Exercise, proper sleep, and balanced meals give your brain the fuel it needs to fight cravings. A 20‑minute walk after work can clear the mental fog that often leads to risky thoughts.

If you notice a pattern – like feeling low after a bad day at work – add a coping tool. That could be deep‑breathing, a quick meditation app, or a hobby that fully absorbs you. The goal is to replace the old habit with something that feels rewarding.

Professional help isn’t a sign of weakness. A counselor can help you map out relapse‑prevention plans tailored to your life. Medication‑assisted treatment may also be an option, depending on your situation. Talk openly about any concerns; the right provider will work with you, not against you.

Finally, celebrate the small wins. Made it through a stressful meeting without a slip? That’s a win. Write it down, share it with your support crew, and let it boost your confidence. Recovery is built on these tiny victories, not just the big milestones.

Ready to start? Grab a notebook, list your top three triggers, and text a friend you trust to let them know you’re taking action. The more concrete steps you take now, the easier it becomes to stay on the right path tomorrow.