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Problem-Solving, Coping & Relapse-Prevention Lesson 7 of 10
Identify your triggers and early-warning signs, then choose skills and support you can turn to. Keep the plan accessible and review it regularly.
Goal: Draft one RPP today, review it monthly (or after any 2-week mood dip) for the next 12 months.
Identify both external (e.g., holidays, deadlines) and internal (e.g., poor sleep, illness) triggers.
Example: “End-of-quarter crunch; three nights < 6 h sleep.”
Pro-tip: Use your SM2 & BA3 logs to uncover recurring patterns.
Write 3–5 signs that indicate you're moving into the “amber-light” zone, behavioral, physical, or cognitive cues.
Example: Skipping workouts; scrolling at 1 a.m.; jaw tight.
Pro-tip: Keep the list short. Memorable beats exhaustive.
Pick 3 go-to skills that consistently cut distress in 10 minutes or less.
Example: STOPP Card (PR2); 5-Minute Starter (BA2); Breath 4-7-8 (PR3).
Pro-tip: Only include tools you’ve personally tested and trust.
Decide what you’ll do if distress remains ≥ 7/10 after trying first-line skills.
Example: Call friend; run full PMR (PR4); schedule therapy booster.
Pro-tip: Having a threshold protects against “white-knuckling.”
Write down 3 trusted people and relevant professional resources.
Example: Text Sam (555-1234); email therapist; 24/7 crisis line.
Pro-tip: Reconfirm contact info every quarter.
Make your surroundings recovery-friendly.
Example: Keep elastic band + worksheet in your bag; block doom-scroll apps 10 p.m.–7 a.m.
Pro-tip: Subtle prevention often outperforms intense reaction.
Schedule a 30-minute self-check each month; consider sharing it with a friend or therapist.
Example: First Sunday monthly, 7 p.m.
Pro-tip: Set calendar + phone reminders to build the habit.
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Next up: SMART Goal Sheet
Some problems blindside you, but others follow a script. The thought loop that spirals at 2 a.m., the habit you return to when stress creeps in, the tension that never fully leaves your shoulders. Tools like the Five-Step Problem Solver, STOPP Card, and Stress Inoculation Imagery are meant to interrupt those patterns. But when disruptions hit harder or stick around longer, it helps to have something more durable. A relapse-prevention plan gives you a written reference for signs to notice, strategies to consider and support to contact.
A written Relapse-Prevention Plan (RPP) can organize (1) changes in thoughts, mood or behavior you want to notice, (2) strategies you have found useful, and (3) people or services you can contact for support. Review the plan with your treating professional where appropriate. Completing a worksheet does not guarantee that symptoms will not return.
How detailed should my triggers be?
List the handful that historically cause ≥ 2-week dips. Too many items = noise.
What if a warning sign appears but my mood feels okay?
Act anyway. Early action is the easiest action. Run one quick skill and log the event.
When do I call my therapist back?
Write a clear threshold (e.g., PHQ-9 ≥ 10, panic ≥ 2/week, or skills fail twice).
Can the plan change?
Absolutely. Update after life events, medication changes, or new skills learned.
This lesson is an educational practice resource, not a substitute for professional assessment, diagnosis, or treatment. Discuss behavioral health questions or concerns with a qualified healthcare professional.
These resources explain the background approach. They do not validate this worksheet as a standalone treatment or its suggested practice schedule.
Define-Brainstorm-Weigh-Choose-Plan.
Stop·Take breath·Observe·Pull back·Proceed.
4-7-8 cycle, 5 min twice daily.
Tense-release head-to-toe audio (10 min).
Snap band + substitute balanced thought.
Rehearse coping scene in vivid detail.
Early-warning signs + action list + supports.
Specific-Measurable-Achievable-Relevant-Timed.
“This is tough; others feel this; may I be kind.”
Look back at logs; choose one tweak for next week.
Relapse-Prevention Plan
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