← ALL RELAPSE PLANS
BIPOLAR SOBER / RELAPSE PLANS / DEPRESSION
WHEN EVERYTHING FEELS HEAVY.
MY SOBRIETY PLAN FOR THE LOW DAYS.
01 / MY EXPERIENCE
WHAT THE LOW
LOOKS LIKE.
[Write about depression and how alcohol enters the picture for you.]
02 / MY WARNING SIGNS
WHAT STARTS
SLIPPING?
MY THOUGHTS
[Write the thoughts you recognize when you are struggling.]
MY DAILY LIFE
[Write your personal changes in routines, sleep, and connection.]
03 / THE PROMISE OF RELIEF
WHAT DO I WANT
TO FEEL DIFFERENT?
WHAT I’M LOOKING FOR
[Write what you hope drinking will change.]
WHAT MY EXPERIENCE SAYS
[Write what has actually happened when you drank during depression.]
04 / A SMALLER PLAN
WHAT CAN I
MANAGE TODAY?
MY NEXT SMALL STEP
[Write actions that fit your capacity on a difficult day.]
CONNECTION WITHOUT THE PERFORMANCE
[Write who you can contact and what you can say.]
MY BACKUP
[Write what you will try if your first step or contact is unavailable.]
MY CARE & SAFETY PLAN
[Add your agreed care instructions, support contacts, and urgent steps.]