TL;DR: A relapse prevention kit keeps you grounded and helps you manage cravings or stress safely. At Comfort Recovery, we encourage clients to create personalized kits that include calming items, motivational reminders, and emergency contacts. For more insight, explore the SAMHSA resources on relapse prevention.
Starting
Getting better doesn’t mean you’ll never have issues again. It means being ready for when they do. You might suddenly feel stressed, want something, or remember something from the past. This is when a relapse prevention kit comes in handy. It’s a collection of things you can use to help you stay grounded when things get tough. Let’s talk about how to make one that really works for you.
What a Relapse Prevention Kit Really Is
You can think of this kit as a safety net that you make for yourself. You’ll have something real and familiar to hold on to when things get too emotional or something sets you off. It’s not just a box of things; it’s a way to say to yourself, “I’m ready and I care about getting better.”
A relapse prevention kit gives you something to do right away instead of just doing what you always do. It turns panic into a break.
Why you need one
It’s not very common for relapses to happen without warning. It often begins with small decisions or emotions that are ignored. When you make plans ahead of time, you are reminding yourself that you need to protect yourself every day.
When you have your kit close by, it’s easier to stay calm than to act on impulse. You might not need it all the time, but when the storm hits, you’ll be glad you have it.
Step by Step: How to Put Together Your Kit
1. Start with things that calm you down and ground you.
When you’re anxious or hungry, these things help your body calm down.
- A candle, some essential oil, or a smell you like
- A stress ball or something else with a rough surface to squeeze
- Headphones that play calm music or sounds from nature
- Something that makes you feel good, like a warm blanket
Using your senses is one of the fastest ways to calm your nervous system.
2. Make it meaningful and give it a reason to exist
Think about why you want to get better.
- A note written by you or someone you love
- Photos that make you smile
- A list of your own goals
- Quotes or affirmations that help you get back on track
When things get tough, these reminders help you remember why you’re doing what you’re doing.
3. Add tools that will help you stay on task
Changing your focus can be the best thing to do.
- Things to color, crossword puzzles, or things to play with
- Notebooks and pens for quick ideas
- A movie or a list of songs you like
- A list of safe things you like to do, like going for a walk or cooking
Healthy distractions help you get rid of the craving before it gets worse.
4. Keep a list of people to call in case of an emergency
It can be hard to remember who to call when things are tough. Write it down:
- Your therapist or counselor
- Someone in your life who is there for you
- A peer mentor or supporter
- A recovery helpline that is open all the time
Put this list in your kit so you can find it easily.
5. Include tools for moving and working on the mind and body
Recovery means finding equilibrium in your mind, body, and emotions.
- Use a yoga mat or a stretch band for gentle activity
- Cards for deep breathing or directions for meditating
- A journal where you can write down things you’re thankful for or things that come to mind every day
Small physical resets remind you that your body is getting better.
How to Use It Every Day
Your kit won’t work unless you use it a lot. Don’t only reach for it when you’re about to relapse; try reaching for it when you’re anxious, lonely, or restless. The more you do it, the easier it gets.
Keep it new. As you develop, get rid of things that don’t mean anything to you anymore and add new ones. Your needs will change over time, and so should your kit.
Making Your Home a Supportive Place
Your space should support your recovery for a relapse prevention kit to perform optimally. Make sure your space is tidy and serene. Put in some soft lighting, music, or a plant that makes the room feel alive. Put items around you that make you feel protected and like you’re making progress.
At Comfort Recovery, we help people turn modest daily habits into enduring protection. One of those little things that can make a significant difference over time is putting together a relapse prevention kit.
In conclusion
It’s worth fighting for your recovery, and getting ready is part of that fight. It doesn’t take long to prepare a relapse prevention kit, but it can help you feel better and offer you structure when you need it most. Begin with what you already have, add things that help you breathe better, and keep it close. If you’re not sure where to start, get in touch with Comfort Recovery. We’re here to help you construct every element of your life that will help you stay sober.
