Relapse Prevention for Addiction – 5 Essential Rules of Recovery

Make a 90-day recovery plan now: attend 3 peer groups weekly, keep a daily 10‑minute craving log, and call a trusted contact within 10 minutos of any strong urge; this duration creates measurable milestones and randomized trials report structured relapse programs can lower relapse risk by roughly 30–40% during the first year.

Control environmental triggers: remove alcohol and drug cues from home, change routes that pass high‑risk places, and avoid jobs that require late‑night shifts or heavy drinking culture for at least three months; script a 30‑second refusal, schedule a 15‑minute safe activity, and plan exactly how you will manage exposure when avoidance is impossible.

Share responsibility for accountability: name one peer and one clinician who will review slips without judgment; a slip isnt a verdict – treat it as data to work through. If you feel embarrassed, report the incident within 24 hours, update your safety plan, and set two concrete corrective steps so you dont stay stuck on shame.

Practice coping skills daily: learn three evidence‑based techniques–5‑minute paced breathing, a 10‑minute behavioral activation block, and a 5‑step urge script–and rehearse each until you can deploy it within 2 minutes; relapse prevention theory shows stronger skills reduce the influence of high‑risk feelings and improve your ability to manage stress when dealing with triggers.

Keep routines and measure outcomes: maintain attendance in at least two types of groups (clinical plus community), track attendance, cravings, and days clean weekly for 12 months, and share results with a trusted contact; review work demands and adjust jobs or schedules if relapse risk rises. Consistent tracking converts subjective worry into actionable data and lets you learn which strategies work for different addictions.

Relapse Prevention for Addiction: 5 Rules of Recovery – HALT

Do a quick HALT check before any urge gains momentum: if you are Hungry, Angry, Lonely, or Tired, take one concrete step–eat a snack, use a breathing technique, call a sponsor, or rest–rather than reach for substances. Stay present and treat this protocol as an active safety step.

Hungry: Low blood sugar increases craving intensity; aim for a 200–300 kcal snack with 10–20 g protein and slow carbs within 15 minutes of noticing hunger. Keep a small kit in your bag and replace sugary options with a protein bar or nuts to prevent rapid spikes that feed urges.

Angry: Anger can cause rapid physiological changes that damage impulse control. Use a 10-minute timeout: five deep breaths, 3–5 minutes of brisk walking, then label the emotion out loud. If emotion remains high, call a sponsor or a trusted contact instead of handling it alone.

Lonely: Isolation raises relapse risk; researchers repeatedly link social connection to better outcomes. Create a short contact list of three people and one meeting option you can access immediately. Helping another person for five minutes–texting a peer or offering a quick check-in–can act as a natural reward and reduce cravings.

Tired: Sleep deficits reduce executive control and increase impulsivity. Schedule 7–9 hours nightly, avoid screens 60 minutes before bed, and use 20–30 minute naps when necessary. Rest stabilizes mood and lowers the chance that fatigue will become a trigger.

Fifth rule – Pause and Plan: Remove substances from your immediate environment and make visible changes at home (lock medicine, put alcohol out of sight). Prepare a one-page plan with emergency numbers, a sponsor, a local meeting, and one behavioral option to try first. If urges were actually overwhelming, use crisis lines or go to a safe public place–these are valid options and reduce immediate risk.

Comprobaciones prácticas: set a daily reminder to review your plan, track three warning signs that precede cravings, and update sponsors when high-risk circumstances arise. Facing triggers from familiar places or people requires quick adjustments; small changes in routine and environment produce measurable protection and a clear reward: fewer slips and faster recovery progress.

Practical Relapse-Prevention Checklist Focused on HALT Triggers

Check your HALT status every two hours and act when any trigger scores 5/10 or higher on a simple levels scale.

How to score and respond: Rate Hunger, Anger, Loneliness, Tired on a 1–10 scale; record scores in a notebook or app used for daily tracking. If Hunger ≥5, eat a 300–500 kcal snack within 30 minutes and recheck in 45–60 minutes; if Anger ≥5, take a 10-minute timeout with paced breathing (4–4–8) and call a support contact; if Loneliness ≥5, place a 15–minute call, attend a meeting within 24 hours, or schedule a video check-in; if Tired ≥5, nap 20–30 minutes or prioritize 7–9 hours of sleep that night. These concrete durations cut cravings and lower relapse chances.

Practical cravings actions: Measure cravings 1–10 and apply a 3-step rule: delay (15 minutes), distract (5–20 minutes task), and decide with a written plan. Use a timer and a go-to list of distractions (walk, dishes, brief exercise). Don’t rely on willpower alone – set environmental controls like removing alcohol and drug paraphernalia and labeling “no access” zones at home.

Managing social risks and holidays: Create specific plans for gatherings: set a maximum duration, bring a sober friend, identify two exit cues, and mark the event on your calendar to avoid spontaneous exposure to drinking. If past relapses occurred around holidays, note those dates and add extra supports ten days before and after; this reduces the risk spike that can happen during celebrations.

Mood and isolation checks: Log feelings twice daily and flag sustained sadness or hopelessness that lasts longer than 48 hours. Isolation increases relapse odds; schedule two social contacts within 24 hours when loneliness rises. If you live in Canada or elsewhere, contact provincial helplines or your treatment institute when risk elevates beyond your self-management plans.

Rules to follow when planning: Keep four simple rules in your written plan: 1) Act within 15–30 minutes of a ≥5 score; 2) Use both behavioral (calls, meetings) and physical (food, sleep) responses; 3) Remove immediate access to substances; 4) Share the plan with one accountability person. Keep developing written backup plans for kinds of triggers you find hard to handle alone.

Quick checklist to keep on hand: score HALT levels; eat or hydrate within 30 minutes if hungry; timeout and breathe for anger; call or connect for loneliness; rest for tiredness; apply 15‑minute delay for cravings; remove drinking and drug cues; activate support contact; update plans after each high-risk episode. Follow these steps and record outcomes to reduce relapse chances and meet daily challenges well.

Rule 1 – HALT: How to spot early signs of hunger and set a simple meal/hydration schedule

Eat a balanced snack (300–400 kcal with protein + carbohydrate) every 3 hours and drink 250–300 ml of fluid hourly; this recommended schedule reduces spikes that trigger cravings and gives a clear frequency to follow. Set phone alarms to remind you at least three times between meals, label each alarm with what to consume, and adapt portions based on activity or medication.

Watch these early, specific hunger signals: lightheadedness, sweating, shaking or a trembling hand, sudden irritability or feeling unhappy, trouble concentrating, and a rising sense of anxiety or fear. Recall that low blood sugar can mimic anxiety symptoms common in withdrawal from heroin, so treat physical hunger first before assuming cravings are purely emotional.

Create a practical plan: prepack three small meals and two snacks for the day, choose easy-to-eat items (yogurt, peanut butter on whole-grain crackers, boiled eggs) and a bottle of water to consume during meetings or travel. Acknowledge special needs – diabetes, nausea, or medication-related appetite changes – and contact your treatment center or helpline if appetite remains poor or if scheduling meals triggers distress.

Track intake and symptoms for one week using a simple log: note time, what you consumed, hunger level (0–5), and any craving spikes. Adjust timing based on observed patterns rather than rules alone; if cravings rise despite scheduled food, shorten intervals by 30–60 minutes and increase protein. Celebrate small milestones (three consecutive days with no midday cravings) to build confidence. Use this general, data-based approach to stay comfortable and confident that hunger cues will eventually stabilize as withdrawal symptoms subside.

Rule 2 – Managing anger: Quick grounding techniques and scripts to de-escalate cravings

Pause and run a 60-second grounding routine: 5-4-3-2-1 sensory scan, three box breaths (4s inhale, 4s hold, 4s exhale), then five clench-and-release muscle cycles holding each for 5 seconds; this sequence halts escalation and shifts the mind toward measurable calming signals.

Use these short scripts aloud to interrupt the pattern: “Hold–this is anger tied to craving, I will wait 10 minutes,” “I feel X in my body; I will breathe and name three safe facts,” and “Call me in 10 if I still feel at risk.” For a support person: “I’m upset and need 10 minutes of a listening voice; can you stay on the line?” These lines make requests clear and reduce ambiguity that often causes escalation.

Labeling reduces reactivity: say internally “anger – caused by [specific event]” and note one immediate action (breath, step outside, sip water, rest eyes for 30 seconds). Cognitive reframes collapse automatic judgment; professors and clinicians teach that simple labeling interrupts habitual cognitive pattern recognition that feeds cravings.

Keep a brief personal cue sheet in your wallet or phone with trigger, one grounding move, and a short script. Test that sheet under low stress and update it based on current finding from relapse-prevention sessions; participating in peer groups makes adherence more likely and produces significant results over time.

If cravings continue despite grounding and scripts or if anger drives risk to self or others, seek medical care and contact clinicians immediately; escalating events that involve harm require urgent public or clinical response rather than self-management alone.

Track what causes spikes: log date, obvious trigger, craving intensity, technique used, and outcome. Review logs with a sponsor, clinician, or group facilitator; learning from small failures refines the plan and eventually reduces frequency of high-risk events.

Adapt language and brief interventions for different settings – private, public, clinical, or community groups in Ghana or elsewhere – so scripts remain practical and culturally appropriate while maintaining core awareness and a clear halt cue.

Rule 3 – Combating loneliness: Building a 24-hour support contact list and outreach plan

Assemble a 24-hour contact list with at least 10 entries and assign each contact a primary role, backup role and expected response time; keep a printed copy and a locked digital copy accessible on your phone.

Designate three tiers of responders: Tier 1 (immediate, within 15 minutes) – sponsor, peer with stable recovery, local crisis line; Tier 2 (within 1 hour) – therapist, close family member, trusted friend; Tier 3 (within 24 hours) – physician, case worker, faith leader, community resource. Expect at least two Tier 1 people to be available weekly; if that frequency drops, update the list and add another contact.

Use this outreach order when triggered or feeling overwhelmed: 1) call Tier 1; 2) if not reached within 15 minutes, text Tier 1 with “Need help now – call me”; 3) if no response in 30 minutes, call Tier 2; 4) if safety feels threatened, contact emergency services. Label each entry with response time, preferred contact method, and any special instructions (e.g., “no phone after 10pm,” “can drive 30 minutes”).

Educate contacts with a one-page brief that explains initial signs they might see (withdrawal, jitteriness, anger, isolated texting), behaviors to avoid (minimizing, offering substances, making decisions for you) and actions to take (stay on the line, bring a warm drink, remove access to substances). Provide a short checklist they can use when speaking with you.

Set concrete outreach frequency: daily check-ins for the first 30 days after a high-risk event, every-other-day for the next 60 days, then twice weekly through a 6-month vulnerable period. Periodically review and revise frequency based on relapse triggers or external stressors such as move, job change, or loss.

Use short scripts to reduce friction when you call or text: “I’m feeling isolated and could use 20 minutes on the phone,” or “I’m triggered and need to talk now.” Teach contacts a de-escalation script: ask two grounding questions, suggest a 10-minute mindfulness-based breathing exercise, then decide next steps together.

Identify and mark locations on the list where you feel safe: a friend’s home, a 24-hour café, treatment center waiting room. If you are caught somewhere causing risk, move immediately to a safe location on the list and call the nearest Tier 1 contact. Remove access to any substances in those locations and plan exit routes ahead of events that are likely to trigger cravings.

Include negotiated agreements with each contact: expected response time, ability to pick you up, willingness to stay for 30 minutes, limits they set for themselves. Likewise, set boundaries for privacy and confidentiality; obtain consent before sharing personal health details with another contact.

Track outreach outcomes in a simple weekly log: date/time, who was contacted, response time, actions taken, and any damage prevented or issues that arose. Review logs with your therapist monthly and update the list based on patterns where you lose contact or feel repeatedly overwhelmed.

Prepare an escalation chart for special situations: suicidal ideation, medical emergency, expressed intent to use. Label which external services to call directly and which contacts will accompany you to urgent care. Keep crisis line numbers prominent and test them periodically.

Rule 4 – Fighting tiredness: A step-by-step sleep routine and daytime energy plan to reduce relapse risk

Fix your sleep window and treat it like a medication: lights out at 23:00, wake at 06:30, target 7.5 hours every night; always keep that schedule within 30 minutes on weekends to stabilize circadian rhythm.

Follow a timed wind-down: 120 minutes before bed stop heavy exercise and nicotine, 90 minutes before bed stop caffeine, 60 minutes before bed finish work and screens, 30 minutes before bed dim lights and play a 10–15 minute guided relaxation video or 4-4-8 breathing set; this routine is easy to implement and quickly felt in sleep quality.

Set the bedroom as a dark, cool refuge: 16–19°C, blackout curtains, white-noise app for consistent sound, mattress and pillow that support spinal alignment; remove phones from reach and charge them under a separate surface to reduce dwelling on alerts and memories that act as triggers.

Use morning light and movement to build daytime energy: within 20 minutes of waking get 10–20 minutes of outdoor light and a 15-minute brisk walk on a different road or around a safer neighborhood to reset alertness and reduce the road of repetitive cravings.

Limit naps to a single 20-minute boost before 15:00 and calculate sleep efficiency with sleep opportunity as the denominator: short naps improve reaction time and strength for coping skills without fragmenting night sleep, while multiple or late naps increase tiredness and relapse risk.

Manage stimulants and alcohol: stop caffeine 8 hours before bed, avoid alcohol within 4 hours of bedtime because it fragments REM and produces next-day fatigue; these choices reduce the physiological causes of low energy that lead to repeat lapses.

Schedule micro-recoveries during the day: 5-minute paced breathing, two-minute muscle tensing and release, and a 10–15 minute protein snack or walk every 90–120 minutes of work; these simple habits raise daytime alertness and make coping skills easier to use when triggers appear.

Link sleep to relapse prevention: tiredness amplifies negative thoughts, increases dwelling on past failures, and lowers impulse control, so plan ahead by mapping triggers in your neighborhood and at home, practice coping scripts with trusted persons, and rehearse alternative actions until they feel automatic.

Keep objective measures and feedback: keep a sleep diary, install a basic tracker or use a short video-recorded morning check-in to compare days, and ask your treatment director to have plans reviewed monthly; research and program audits from canada show that monitored, small changes produce valuable gains.

Apply quick troubleshooting: if you wake and can’t sleep within 20 minutes get up, do a calm low-light activity for 15–30 minutes, then return; if tiredness persists for multiple weeks, consult a clinician–do not repeat self-blame for prior failures, use the truth of data (sleep logs, daytime performance) to guide adjustments.

Practice the plan along with peers: pair up with one or two persons for accountability, exchange five concrete sleep wins each week, and keep a short list of skills to use when cravings hit; these low-effort steps are effective, useful, and produce steady improvements from today forward.

Rule 5 – Daily HALT audit: A brief checklist and decision tree to use before high-risk situations

Perform a HALT audit every time before you enter a high-risk situation: score Hungry, Angry, Lonely, Tired from 0–10, note location, time, and a single trigger word.

• Quick checklist (use in 60 seconds)
  • Hunger: score ≥6 → eat 300–500 kcal with 15–30 g protein within 30 minutes.
  • Anger/frustration: score ≥5 → 10 minutes of paced breathing (4-4-6) then 5 minutes of physical activity.
  • Loneliness/isolation: score ≥4 → call or text one contact on your support list within 10 minutes; if no response, go to a public place in your neighborhood.
  • Tiredness: score ≥6 → delay exposure to the situation for 2 hours or nap 20–90 minutes or reschedule the activity.
  • Craving/anxiety overlay: rate 0–10; if ≥7 perform grounding (5 senses), use prescribed medication if clinically indicated, and notify a support person.
• Objective measures to record
  • Craving intensity (0–10), time since last use, amount of sleep last 24h, recent stressors across last 48h.
  • Compare today’s scores to previous 7-day average; flag any score >2 points above baseline as a warning.
  • Log any medication used and dose, and note any previous overdose or medical concerns that might alter response.
• When to escalate
  • If craving + anxiety + tiredness combine (three items ≥6) → leave the situation, contact a specialist or clinical provider, and activate emergency plan.
  • If you suspect an overdose risk for anyone present, call emergency services immediately; do not wait for confirmation.
  • After any setback, document what worked and what failed; share with your counselor or support person within 24 hours.

Decision tree (follow top to bottom):

1. Score HALT. If all four items ≤3 → proceed with plan but set a 30-minute check-in.
2. If any single item ≥6 → apply the corresponding immediate fix (eat, breathe/move, connect, rest). Re-score after the fix.
3. If after the fix one item remains ≥6 or craving ≥7 → choose one of these actions:
   • Delay or leave the environment while you stabilize.
   • Contact anyone on your rapid-support list within 5 minutes; use a scripted message.
   • Use a pre-planned coping strategy (30-minute walk across the block, call a sponsor, attend a meeting).
4. If you cant reach support and symptoms persist → go to a clinic, urgent care, or busy public place; if you feel at risk of using or overdose, call emergency services immediately.
5. After stabilization: compare today’s entry with previous entries, note triggers and cognitive distortions, and update your plan along with your counselor or recovery specialist.

• Use both short-term fixes and longer-term changes: adjust sleep and nutrition, register neighborhood supports, and schedule weekly clinical or peer check-ins for chronic risk patterns.
• Keep a one-page printout of this checklist in your wallet and a digital copy where you can access it quickly; use simple language used by anyone on your support list so they can help fast.
• Track frequency of audits and outcomes across 30 days; if you see rising scores or repeated warning incidents, seek cognitive-behavioral therapy or a medical review for medication-assisted treatment.
• This article supplies the audit framework; adapt amounts, contact names, and triggers to your plan and share changes with your specialist.
• Accept setbacks as data: log them, learn what led to leaving a risky place, and strengthen the specific response you needed next time.

Keep the audit practical, update it weekly, and use it before entering any situation where you might feel tempted or at risk of relapse – consistent use reduces impulse-driven decisions and supports recovery beyond isolated moments.