Relapse-Prevention Plan

Step 1: List Top Triggers
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.

Step 2: Spot Early-Warning Signs
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.

Step 3: Choose First-Line Skills
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.

Step 4: Pick Strategy Escalation
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.”

Step 5: List Support Contacts
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.

Step 6: Environmental Tweaks
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.

Step 7: Plan Review Dates
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.