Relapse-Prevention If–Then Plan
1. Social Pressure
If someone offers me a drink at a party,
Then I will say: “No thanks, I don’t drink” and immediately pivot the conversation OR walk away to get water. I will text my sober buddy to check in.
2. Stress or Bad Day
If I feel overwhelmed, anxious, or angry,
Then I will:
Step outside for a 5-minute walk
Practice box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec)
Message someone in my support group before making any decisions.
3. Loneliness or Boredom
If I feel lonely or restless,
Then I will:
Open Sober Sidekick and join a conversation thread
Call a friend or family member
Do a hobby I’ve pre-listed in my “Boredom Busters” list (music, art, games, exercise).
4. Being Around Alcohol
If I find myself somewhere with alcohol unexpectedly,
Then I will:
Politely excuse myself within 5 minutes
Have a planned exit phrase like “I’ve got to run, early morning tomorrow”
Reward myself for leaving with a sober treat (favorite snack, movie, etc.).
5. Cravings Out of Nowhere
If I get a sudden craving,
Then I will:
Start a 30-minute timer
Drink a full glass of water
Do one distracting activity until the timer ends (walk, cold shower, intense cleaning).
6. Overconfidence
If I catch myself thinking “Just one drink is fine”,
Then I will:
Say out loud: “That’s the voice that got me in trouble before”
Read my “Why I Quit” list
Message my accountability partner immediately.