What Is a Relapse Prevention Plan?
You’ve worked hard in your treatment, and you’re feeling better. The clouds have parted, and you’re starting to feel like yourself again. This is a wonderful achievement, and the goal now is to help you stay well. One of the most powerful tools for doing this is a relapse prevention plan. But what is that exactly? It’s not a sign that you are expected to fail; it’s a proactive strategy to help you succeed.
At Televero Health, we believe that recovery is not just about getting better; it’s about staying better. A relapse prevention plan is a personal roadmap that you create with your provider. It helps you to recognize the early warning signs of a potential relapse and outlines the concrete steps you will take to get back on track before you slide into a full-blown episode.
Why Is a Plan Necessary?
Psychiatric conditions, particularly mood and anxiety disorders, can be recurrent. This means that even after you have recovered from an episode, there is a risk that you could have another one in the future. A relapse is the return of symptoms after a period of improvement.
A relapse often doesn’t happen all at once. It usually starts with small, subtle changes in your thoughts, feelings, and behaviors. These are your personal early warning signs. If you can learn to spot these signs and take action quickly, you can often stop a relapse in its tracks or at least reduce its severity. A relapse prevention plan is your guide for doing just that.
What Are the Key Components of a Plan?
A good relapse prevention plan is personalized to you. It is a written document that you can refer to when you need it. It typically includes a few key sections.
1. Your Personal Triggers
Triggers are the situations, events, or stressors that can make your symptoms worse or increase your risk of a relapse. Identifying your personal triggers is the first step to managing them. Triggers might include:
- High levels of stress at work or school.
- Conflict in a relationship.
- An anniversary of a loss or traumatic event.
- Not getting enough sleep.
- Stopping your medication or missing doses.
- Increased alcohol or substance use.
2. Your Early Warning Signs
This is perhaps the most important part of the plan. These are the first subtle signs that you might be starting to struggle again. They are unique to you. Think back to the last time you weren’t feeling well. What were the very first things you noticed? Early warning signs could be:
- Changes in Behavior: Withdrawing from friends, canceling plans, neglecting chores, having trouble getting out of bed.
- Changes in Thoughts: An increase in negative self-talk, feeling hopeless about the future, having trouble concentrating.
- Changes in Feelings: Feeling more irritable, anxious, or sad than usual.
- Physical Changes: Changes in your sleep patterns or appetite, feeling fatigued.
3. Your Action Plan
This is the core of the plan. It outlines the specific, concrete steps you will take as soon as you notice one of your early warning signs. Your action plan should be a menu of options, from simple self-care strategies to reaching out for professional help.
Your action plan might include:
- My Healthy Coping Strategies:
- Go for a 20-minute walk.
- Practice a mindfulness or meditation exercise.
- Listen to a calming music playlist.
- Write in my journal.
- Make sure I get 8 hours of sleep tonight.
- My Support System:
- Call my partner and tell them I’m having a hard day.
- Reach out to my best friend to talk.
- Attend my support group meeting.
- My Professional Help:
- Schedule an appointment with my therapist.
- Call my psychiatrist’s office to let them know my symptoms are returning.
- My psychiatrist’s phone number is: [insert number]
- The number for the crisis line is: 988
Creating a relapse prevention plan is an act of empowerment. It puts you in the driver’s seat of your own long-term wellness. It’s a recognition that you have the tools and the strength to manage your health, and a clear plan for how to use them when you need them most.
Key Takeaways
- A relapse prevention plan is a personalized, written strategy to help you recognize and respond to the early signs of a potential relapse.
- The plan involves identifying your personal triggers and your unique early warning signs (subtle changes in your thoughts, feelings, and behaviors).
- The core of the plan is a list of concrete actions you will take when you spot a warning sign, including coping strategies and reaching out to your support system and providers.
- Creating a plan is an empowering step that helps you to proactively manage your long-term mental wellness.
Ready to take the first step? We can help. Get started with Televero Health today.