The Relapse Process: Understanding the Threat

Relapse isn’t a sudden event. It’s a gradual process often characterised by three stages.

• Emotional relapse: This involves negative emotions, stress, or unresolved issues that can fuel impulses.
• Mental relapse: Here, thoughts about engaging in old behaviours return. Idealisation of past behaviour and minimising the consequences are common.
• Physical relapse: This is the actual engaging in the harmful online behaviour.

An RPP helps identify these warning signs and equips the individual with tools to intervene at each stage, preventing relapse.

Benefits of a Relapse Prevention Plan

Having a well-defined RPP offers a multitude of benefits.

• Increased Self-Awareness: Creating an RPP fosters self-reflection. You’ll identify your unique triggers, early warning signs of relapse, and personal strengths to build upon.
• Improved Coping Mechanisms: An RPP equips you with healthy coping skills to manage stress, impulses, and difficult emotions. This could include relaxation techniques, mindfulness exercises, or engaging in positive activities.
• Enhanced Support System: Developing an RPP often involves collaboration with therapists, support groups, and loved ones. This strengthens your support network and ensures everyone understands how to best assist you during challenging times.
• Empowerment and Confidence: Creating a personalised plan fosters a sense of control and confidence. You know you have strategies in place to navigate challenges and remain committed to break free.
• Reduced Risk of Relapse: Studies have shown that individuals with a well-defined RPP have a significantly lower chance of relapse compared to those without one.

Building Your Relapse Prevention Plan: A Step-by-Step Guide

Creating an effective RPP requires introspection and planning. Here’s a step-by-step approach to guide you.

1. Identify Your Triggers: Recognise the people, places, situations, or emotions that can trigger impulses or thoughts of engaging. Be honest with yourself and consider past relapses to understand your specific vulnerabilities.

2. Develop Coping Mechanisms: For each trigger, brainstorm healthy coping strategies. This could involve relaxation techniques like deep breathing or meditation, engaging in physical activities, reaching out to a trusted friend or therapist, or practicing mindfulness exercises.

3. Build a Strong Support System: Identify individuals who understand your recovery journey and are committed to supporting you. This could include therapists, support group members, family members, or friends. Include their contact information in your RPP for easy access when needed.

4. Plan for High-Risk Situations: Certain situations might pose a higher risk of relapse. Identify such scenarios and brainstorm alternative actions you can take. 

5. Create an Impulse Management Plan: Develop strategies to manage impulses without slipping in to old harmful behaviours. This could involve distracting yourself with a favorite activity, talking to a trusted friend, or practicing relaxation techniques.

6. Practice Self-Care: Prioritise activities that promote your physical and mental wellbeing. This includes getting enough sleep, eating a healthy diet, exercising regularly, and engaging in hobbies you enjoy. Self-care strengthens your resilience and fosters a positive outlook.

7. Regularly Review and Update Your Plan: Recovery is a dynamic process. Regularly review and update your RPP as your needs and circumstances evolve. This ensures your plan remains relevant and effective.