Day 1 Mindset Series — Establish a Safety Plan
Written by Brenda Kennison
Planning for Success
At Day 1 of Sobriety, we maintain that “It’s day one every day.” With this mindset, each new day is approached with the courage, desire, and drive necessary to succeed. When you’ve chosen to commit your life to sobriety, there will be bumps along the way. Life will inevitably bring struggles, challenges, and stress. Planning for these situations is the heart of a safety plan and a pillar of a Day 1 Mindset!
What is a safety plan and why is it important to have one? A safety plan is also referred to as a crisis plan or a relapse prevention plan. Essentially it is a guideline for how an individual can respond to situations that threaten their recovery.
An effective plan is individualized to address potential warning signs, triggers, and cravings; and if relapse does occur, the safety plan also suggests the steps to take to get back on track as quickly as possible.
Benjamin Franklin is quoted as saying, “If you fail to plan, you are planning to fail.” Relapse is always possible, no matter how long a person has been sober or in recovery. Relapse is a gradual process that begins weeks or sometimes months before the actual moment of picking up a drink (or engaging in other addictive behaviors). That’s why it’s vital to have a safety plan in place.
Creating a Safety Plan
In order to write an effective plan, it must be personalized and address the following:
Recognizing Your Warning Signs of Relapse
It’s important to remember that relapse can happen in three different stages (emotional, mental, and physical), and recognizing these stages help you to respond quicker when you experience a specific warning sign.
Identifying Your Personal Triggers
Triggers are anything that prompt you to engage in past addictive behaviors. Your plan should list the people, places, and things that could threaten your sobriety and lead to potential relapse. This part of the plan also includes HOW to respond to triggers when they show up unannounced.
Identifying and Managing Your Cravings/Urges
Cravings/urges are physical or emotional responses. Like triggers, they are often linked to relapse because they can “urge” a person to use or engage in addictive behaviors. Your plan should include a list of specific cravings or urges you have experienced along with the coping skills you have access to use to counteract these cravings.
Utilizing Preventative Resources
A common denominator of relapse is poor self-care. It is dangerous to become complacent in using the prevention tools and strategies that aided in your recovery. These might include attending regular support group meetings, exercising, weekly check-ins with a friend, mentor, or therapist.
Exit Strategy
One of the most important parts of a safety plan is an exit strategy that specifically helps you respond in situations that directly threaten your sobriety. For example you might text a friend to call you with an emergency you need to take care of.
Working Your Plan
It’s important to remember that a crisis can be anything that threatens your recovery, and it’s different for everyone. Truthfully, everyone will need to access their safety plan at some point in their recovery. Once a plan is written it should be reviewed and updated periodically. It should also be shared with family and friends who can act as accountability partners. Ultimately your success depends on your determination to put your safety plan to use when you need it most.
Resources & Templates
There’s certainly no lack of resources and templates on the internet to assist you in creating a safety plan. It’s crucial that you personalize your plan utilizing the above five areas. Simply downloading a generic plan will not provide the support and intervention you need when you need it most. Below are several links to assist you in finding a plan format that works for you:
Personal Recovery Plan Template
Outside-The-Box Relapse Prevention Plan
Medical Disclaimer
Day 1 of Sobriety is an education based addiction non-profit aimed at improving the quality of life for people who have or are struggling with addiction. The information we provide is not intended to be a substitute for professional medical advice, diagnosis or treatment. It should not be used in place of the advice of your physician or other qualified healthcare providers.