← ALL RELAPSE PLANS
BIPOLAR SOBER / RELAPSE PLANS / IMPULSIVITY
BEFORE “FUCK IT” TAKES OVER.
MY PLAN FOR THE SPACE BETWEEN THE URGE AND THE ACTION.
01 / MY PATTERN
HOW FAST
DOES IT HAPPEN?
[Write about your impulsive drinking pattern and the moments before acting.]
02 / THE MOMENT BEFORE
CATCH THE
SALES PITCH.
MY TRIGGERS
[Write the situations and feelings that precede impulsive drinking.]
MY GO-TO EXCUSES
[Write the phrases you use to give yourself permission.]
03 / MY INTERRUPTION PLAN
PUT SOMETHING
IN BETWEEN.
MY PAUSE
[Write your specific plan for delaying action.]
MY BARRIERS
[Write the practical barriers you choose to put between yourself and alcohol.]
MY ALTERNATIVE ACTION
[Write what you will do during the pause.]
MY CHECK-IN PERSON
[Write who you will contact before acting and your backup.]
04 / IF THE URGE KEEPS BUILDING
WHAT’S MY
NEXT MOVE?
[Write your next level of support, relevant care instructions, and safety steps.]