Quitting is Hard! A Guide to Developing a Relapse Plan

Diverse women stacking hands on wooden table

Throughout your path to recovery from substance use disorder, you may find yourself looking back at the possibility of relapsing. This is a fear that many people in recovery deal with daily and there is no need to feel shame in allowing for the thought to slip in. 

The best way to prepare yourself for the possibility of a relapse is to fully equip yourself with all the right tools to battle it. It’s much easier to slip back into using than it is to stay sober, but preparing for the worst will help you stay successful in your recovery. Read on to learn more about developing a guide for a relapse plan. 

What is a Relapse Plan?

A relapse plan is a physical plan that you create to help you if you are in the stages of relapse. This plan can specify certain triggers, different ways to help ground you, and people to contact in case of emergencies. 

It’s helpful to share a relapse plan with the people you love and your treatment team because they are the ones who are most likely to notice if anything that you’ve included is starting to happen. The main point of a relapse plan is to help you learn when the behaviors that you are exhibiting could be taken into consideration as the beginning stages of relapse.

Stages of Relapse

Relapses don’t happen overnight. There are three stages of a relapse that you can become aware of to help prevent it from happening: emotional, mental, and physical. 

As each stage passes by without getting the proper treatment or doing the work to unload where your feelings are coming from, they are leading you to the same outcome. Luckily there are ways that you can begin to prevent your stages from evolving into the next.

Emotional

An emotional relapse will lead you to feelings of sadness in regards to your progress, shame from your last relapse, and numbness to the reality of your situation. People who begin to experience emotional relapse don’t want to repeatedly relapse, but because they are dwelling on the past, they aren’t emotionally available to consciously think about staying sober.

Mental

People who are experiencing a mental relapse have constant turmoil inside of their minds. They want to use as much as they don’t want to use. They feel weak and like they aren’t fully in control of their actions. When you become addicted to a substance, it’s not like you can forget how it feels to use, so it takes a lot of mental energy to work on letting those feelings go when the memories arise.

Physical

A physical relapse is when someone has finally come to the point of using again. At this point, their mental turmoil has overcome them and they aren’t able to fight their urges. This can either be a moment of weakness where they work towards getting better afterwards, receiving the proper care, or it can become a full relapse where they begin to use in an uncontrolled manner.

How to Create a Relapse Plan

There are many formats to create your own relapse plan. Typically, you need to first recognize the signs of relapsing. Once you are aware of what they look like, you can notify those around you as well so they can look for them too. 

You want to make things as easy as possible for the future you who is probably not doing very well if they are referring to their relapse plan. When you lay out exactly how things should be done if you were to relapse, you’re making it easiest for those around you to ensure your safety by knowing how to properly take care of you.

Create a Step-by-Step Plan

You need to come up with a plan to divert your attention from relapsing. When there is something that triggers you into wanting to use, or you begin to have guilt and shame when you think about old memories, find things that you can supplement for a distraction other than using. 

In your plan, you should aim to lay out certain scenarios that you believe might trigger a relapse. If you come up with a plan on how to act if those issues arise, then you and your loved ones can feel better knowing that you have ways that you can cope. 

Determine Your Personal Signs of Relapse

There are different ways that the beginning stages of a relapse could show and it’s specific to each individual person. You know you best, so when you notice certain places or names begin to trigger you, take note of that so you can include it in your plan. 

You want to have a set of written triggers, so that others around you can be made aware of what not to do around you. People that love you will want to help you in any way they can, so this information is very helpful. Some people begin to act very differently before a relapse, as they are becoming overstimulated by triggers that they aren’t getting any assistance for. 

You should also consider what might’ve set off a prior relapse so that you can avoid it, as well as let others know to avoid certain words or actions when around you. You might want to avoid certain places, so letting your loved ones know in advance where you don’t want to go can be helpful when planning normal everyday outings. Being prepared is the best thing that you can be, and you don’t want triggers to be dictating your daily life.

Prevention

A part of your relapse plan should be a bit about prevention methods that you believe would work for you in the case that you slip into a relapse. Feel free to have a running list of different management methods to help you stay sober, like:

  • Self Care: If you enjoy getting your nails done, get them! If you like to take a hot shower whenever you’re feeling stressed out, you should. Whatever it is that you enjoy doing, put it on your list to remind yourself to take care of your body and mind.
  • Deep Breathing: Sometimes you begin to feel a loss of control over yourself when you slip into a relapse. There are ways to ground yourself to try to gain that control back. Deep breathing is a great way to do this, and it can be done anywhere. 
  • Calling a Friend: If you feel that you need to talk to someone or else you might fall back into using, having someone who you know you can talk to is helpful to prevent relapses. Taking the weight off yourself and allowing for someone else to listen can be very rewarding in your recovery process.
  • Visit Soba Recovery: If you feel that you need treatment support, visit us here at Soba Recovery. We offer drug and alcohol addiction recovery treatment in both Mesa, AZ, and San Antonio, TX. Visit our website for more information or give us a call to learn more about our addiction treatment programs!

In Summary

It’s really hard to quit, but you don’t have to do it alone or without thought. Make a plan and stick to it. Let others in your life become aware of the plan so they can aid you in your recovery. You’ve come so far, don’t let a relapse set you back. 

 

Sources:

Focus: Addiction: Relapse Prevention and the Five Rules of Recovery | NCBI

Mental Health and Substance Use Disorders | SAMHSA 

Relapse Prevention | Mayo Clinic

Sober Vacation Ideas

sober vacation ideas

For sober travelers, it might seem difficult to “get out” without “going out.” Vacations are about exploring a new place and having a good time and for some, that may feel difficult to travel sober and still have fun. But while sobriety might change your travel experience, sober vacations are still fun and relaxing. Sobriety isn’t the end to being able to enjoy fun things in life like vacations and traveling. On the contrary, sobriety more often than not enhances the enjoyment of vacation and traveling—no days wasted nursing a hangover means more time and energy to explore new places! Soba Recovery encourages you to keep on reading for sober vacation ideas!

Where to Go on a Vacation Sober 

If you’re sober you can go anywhere, but depending on your comfort levels, some destinations may be sober-friendlier than others. At some vacation destinations, alcohol, drugs, or a party scene are less emphasized than others. Skip locations like Napa, Las Vegas, or Ibiza where alcohol and partying are highly emphasized in the tourist culture and check out these destinations instead!

Sober Vacation Destinations in the United States

  • San Antonio, Texas—In this vibrant city you can explore the historic Alamo, check out the Natural Bridge Caverns, stroll the San Antonio River Walk or walk through the King William Historic District. San Antonio also has an abundance of great museums, as well as the San Antonio zoo, SeaWorld San Antonio and Six Flags Fiesta Texas.
  • Nashville, Tennessee—The Music City of the United States is also known as the soberest city in the United States. This is a great spot for country music fans, from opportunities to see live music, to checking out the Country Music Hall of Fame and Museum. Radnor Lake State Park is also on the outskirts of town for outdoor recreation. The Grand Ole Opry and the Parthenon, a full-scale replica of the original in Athens, are also top attractions. Additionally, Nashville has a plethora of city tours and plenty of art and science museums.
  • Denver, Colorado—While you might think of Denver as a city where breweries are abundant and weed is legal, Denver also has a huge range of outdoor activities from skiing and snowboarding to hiking, whitewater rafting, and ziplining. Denver also has many sober attractions like the zoo, the aquarium, an abundance of art museums, and Red Rocks park and amphitheater. Denver also has great food—you can check out The Source, an artisanal market, or Denver Central Market, a gourmet food hall. Denver also has several sober bars and often has sober pop-up entertainment like sober sunrise dance parties by Daybreaker.

Sober Vacation Destinations Abroad

  • Sri Lanka—The culture in this island nation south of India de-emphasizes drugs and alcohol meaning as a tourist you’ll have reduced exposure to these substances. Sri Lanka has a beautiful and diverse landscape that offers visitors the opportunity to relax on serendipitous beaches, explore the rainforests, or climb a mountain. Sri Lanka is also home to breathtaking historical sites like Sigiriya, a rock-top fortress that has served as a royal palace as well as a Buddhist monastery.
  • Japan—Alcohol is available but much less emphasized than it is in the United States. In Japan you can visit vibrant cities to experience the sights and delicious food. Cities like Kyoto and Tokyo have no shortage of things to explore, from bamboo forests to restaurants to festivals. 
  • Morocco—In the culture of Morocco, alcohol is available, but not a part of the culture and easy to avoid altogether. Morocco has accident cities with beautiful architecture and buzzing street markets. Morocco also has breathtaking sites like the Atlas Mountains, the blue village of Chefchaouen, the red arches of Legzira and the UNESCO World Heritage site Aït Benhaddou.

Additionally, different kinds of vacations lend themselves to being sober vacations like hiking or trekking trips, and meditation, wellness or yoga retreats. There are also sober resorts in Mexico and sober cruises to different locations all over the world. Sober tourism is an increasingly booming business, and sober traveling companies are becoming more abundant. Companies like Sober Vacations International and Travel Sober create all-inclusive (save for airfare) trips with pre-planned sober-centric activities that bring like-minded individuals together over experiences that aren’t centered around drugs or alcohol. 

Activities to Do on a Sober Vacation 

A big component of sober vacations is the activities you plan to do. Even vacation destinations that are less sober-friendly can still be an enjoyable sober vacation destination so long as the activities are sober-centric. Of course, the activities you plan on a sober vacation depend to a degree on the destination you choose, but here are some ideas of activities you might do:

  • A walking or biking tour of the city you’re visiting 
  • Visit historic sites
  • Visit museums
  • Try a beach activity like surfing, snorkeling, scuba diving, or sailing
  • Try a snow sport like skiing, snow-boarding, ice skating, snowmobiling
  • Go to a spa 
  • Check out the hiking trails or try rock climbing
  • Attend local events like art markets or music 
  • Try local foods

If you’re planning a sober vacation it is a good idea to plan ahead so you don’t feel bored or aimless or have too much free time. When you pinpoint the perfect location for your sober vacation, do some research on the local attractions to schedule some activities! On the other hand, make sure you don’t plan so many activities that you feel stressed or rushed. 

Tips for Staying Sober on Vacation 

Vacations might have more temptations than you’re used to in your day to day life, so it is important to check in where you’re at in your recovery before going on a sober vacation. If you decide you’re ready, here are some additional tips to keep in mind for how to stay sober on vacation:

  • Go with a supportive or sober friend who will not prioritize alcohol or other substances on the trip and can hold you accountable.
  • Make plans ahead of time for activities to keep busy, but also leave room for spontaneity and don’t overpack your schedule if you feel rushed or stressed.
  • Choose accommodations that don’t include happy hour drinks, have hotel bars, have minibars in the rooms or are right next to bars or nightclubs. One way to do this is to stay in vacation rentals where you can avoid partying vacationers. 
  • Prepare for triggers and take reminders of your sobriety with you.
  • If you find yourself struggling, reach out to your support network back home, attend an online support group meeting or find a local fellowship meeting. Support groups like AA have meetings all over the world.

The most important component of sober vacations is the commitment to sobriety that comes before, during, and after the vacation. The best time to plan a sober vacation is after you’ve been able to maintain a stable period in recovery, so you are able to truly relax and have fun on your vacation. If you feel like you aren’t quiet at that point in your recovery, keep working! You can get there. At Soba Recovery, we believe in individualized treatment for long-term recovery. If you’ve decided it is time to get sober, please don’t hesitate to reach out to us to see how we can help!

8 Sober Activities That Are Actually Fun

fun sober activities

If you’re sober and finding yourself here reading this blog, congratulations on embarking on the journey of recovery! During your drug and alcohol use, you probably became accustomed to engaging in activities that encouraged said substance abuse. Your group of friends most likely also used drugs and alcohol alongside you.

Now that you’re sober and have a second chance at life, it’s time to make new friends and find new fun, sober things to do. It’s important in sobriety to stay busy, but more importantly, pursue activities that make you feel fulfilled. Below are eight ways to have fun in sobriety:

Play a Team Sport

Team sports aren’t just for children, they’re equally fun as an adult! Aside from getting exercise, it’s a great way to bond with new people and use your problem solving skills. Team sports operate a lot like a 12-step support group; they involve a group of people all supporting one another to reach a common goal. Most major cities have a YMCA that offers team sports, as well as other sporting clubs like ZogSports. If you currently work at a company, don’t hesitate to ask your Human Resources department if the company is open to sponsoring a sports league.

Start Running or Hit the Gym

kayaking as a sober activityWe’re all aware of the benefits exercise has on our physical health but it is also equally beneficial for mental health. Running and working out at a gym will release the feel good chemicals in your brain that will boost your mood. Running is also a fun thing to do solo or with a group of people. Going to the gym is a good sober activity to do at night.

If you’re up for a challenge, you can research the next half marathon in your area and start to train for it. Not only will you feel good physically and mentally, but you’ll also be able to set a goal and achieve it! Setting goals and holding yourself accountable to complete them is important in sobriety.

Create a Book Club

Reading is a simple and inexpensive way to pass time and helps strengthen your learning skills. Reading regularly will also keep your cognitive abilities sharp. If you know a few people that enjoy reading, start a book club! You can rotate who picks the book each month and gather towards the end of the month to talk about the book.

Plan a Trip

Traveling is another great activity you can enjoy without doing drugs or drinking alcohol. Consider where you’ve always dreamed of going and then you can treat yourself to a special vacation to celebrate your sobriety.

If your work permits it, it may not be a bad idea to take a long term trip, like backpacking or driving around the country. A change of scenery is just what a lot of people need when they’re starting over and achieving long term sobriety.

Give Back by Volunteering

There may be a lot of interesting volunteering opportunities in your community. These opportunities don’t just help with addiction recovery, they also allow you to do your part to improve your community.

Volunteering isn’t limited to just working at a soup kitchen or food bank, you can also donate your time to tutoring students or planting a local garden.

Bake a Cake

Really, you should try baking a cake from scratch! Baking can be very therapeutic and is a skill you can always expand on. There’s also nothing more satisfying than seeing a pile of ingredients come together to form something great.

Foster a Dog

If you like animals, fostering a dog is a wonderful thing to do. You’ll be able to give a dog a safe place to live and reap the benefits of having a dog without the long term commitment. If you like animals but aren’t interested in fostering, you can also donate your time and help out at an animal shelter.

Get Sober at Soba Recovery

If you’ve decided that it’s time to go sober, we can help at Soba Recovery. We offer drug and alcohol addiction recovery treatment in both Mesa, AZ, and San Antonio, TX. Visit our website for more information or give us a call to learn more about our addiction treatment programs!