Develop your relapse prevention plan
I recommend that you develop your own relapse prevention plan using the model above as a reference. I’m a believer in consulting with an expert when necessary. A little support and expert advice may help you see something you’ve overlooked or provide suggestions that make exposure tasks more approachable.
Three conditions, each with its own metrics, its own action plan, and three spaces to write. Type into them here and print or save the result, or print a blank copy and work through it by hand. Nothing you type is saved, sent, or stored.
Metrics: My baseline triggers elicit minimal anxiety (SUDs of 2-3). I am maintaining consistent sleep boundaries (7.5 hours per night) and executing daily tasks smoothly.
Action Plan: I will do the following explicit lifestyle variables daily to ensure my recovery remains stable (e.g., daily booster exposures, cognitive restructuring, staying connected to support networks):
Metrics: A distinct drop in daily physical activities, subtle patterns of avoidance or ritual habits sneaking back into routines, skipping standard homework parameters, or isolating from support groups.
Action Plan: What concrete steps will I immediately initiate the moment I notice my patterns slipping to stop a slide (e.g., executing booster exposures, calling an accountability partner, contacting my therapist)?
Metrics: Halting medications abruptly without guidance, complete isolation, returning to chronic safety rituals, experiencing persistent sadness or suicidal ideation.
Action Plan: What immediate boundaries, emergency professional contacts, or medical steps will be deployed to secure physical safety and re-establish a structured CBT baseline?
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