The idea of having to maintain constant vigilance when it comes to avoiding relapse can feel overwhelming, but it doesn’t have to be that way. A relapse prevention plan doesn’t have to be something huge and complicated. It can be broken down into just five simple rules that help you focus on what’s most important to your continued recovery.It is important to note that these are not a “quick fix” guide, but a way to think about relapse prevention that makes the endeavor less intimidating and more achievable, giving you the motivation to stick to your plan.Admittedly, this can sound like a whole lot all at once. But all it means is looking at the aspects of your life that contributed to your addictive behaviors and working to alter or remove them to create a new life where it is easier to stay sober. This is not an “all or nothing” rule. Try to set an attainable goal of changing one small aspect of your life for the better at a time, even if it’s just getting up earlier, exercising more, or putting more time into self-care.Lying is a huge component of addiction. People struggling with substance dependence are constantly in situations that require lying.  Not just to family, friends, or on the job. But also to yourself. You will lie about how much harm your addiction is causing. Making an effort toward complete honesty can also feel like a big task, but you just need to approach it the same way as change. Keep it small and stay consistent. Be honest about needing help with something or someone. Be honest about how you might be feeling. Make it a habit, and it will eventually come easier to you.As previously mentioned, a big part of learning to be honest is being open about needing help. People often want to prove they can get through recovery on their own, that they’re in control. But without a solid support system, you’re setting yourself up to fail and relapse. Something as simple as joining a self-help or support group where you can safely express feelings and ask for help from people who have experienced the same things as you make long-term recovery much more likely.It should be apparent now that these rules blend and overlap with each other, which makes it easier to stick to them, as following one will naturally help you follow others. Self-care is essential to avoid creating negative internal emotions that can drive you back to using. It also works to create a new rewards system to replace drugs or alcohol. It can be as simple as a relaxing bath, a special dessert, or a bit of shopping to acknowledge and celebrate your work toward recovery.This might seem redundant, but the rules of your relapse prevention plan aren’t going to work if you try to bend them. The first stage of relapse involves letting these good habits lapse. It doesn’t matter how much time has passed since you’ve been sober. If you want to prevent relapse, you have to work at it  actively.Relapse triggers are going to stick with you when you are put in an environment that you once used drugs. It can be as simple as returning from treatment and going to a grocery store where you placed yourself in high-risk situations. As time lingers on, however, you are going to become better equipped to deal with these mental urges for substance abuse. Below we will discuss some techniques that you can apply to your life that will help your coping skills.When you fantasize about drugs or alcohol, you’ll likely believe you can control your substance use disorder this time around. You will only have one drink, one pill, or maybe just one puff, but you need to play the tape past your favorite scene. One drink typically leads to two drinks, and you’ll wake up the next day filled with embarrassment and disappointment.At this point, you may not be able to stop yourself the next day, and you will get stuck in the cycle of addiction. When you move past your favorite scene, the thought of using becomes less appealing.The most common mental urge is that you will get away with it this time if no one knows you relapsed. Maybe your wife is away for the weekend, or you’re on a trip. That’s when the voice will convince you that it’s ok and you can only have one drink. If you play the tape until the end, you’ll remind yourself of the adverse consequences that are waiting for you if you follow through.Another technique is to reach out to a friend or peer in recovery. You must let them know what you’re going through. They can make you feel less alone in recovery and help you overcome these urges. On that same note, you must distract yourself when you think about using. Go for a walk, play a game of pool, and enjoy the outdoors. If you sit there and drown in your urges, it’s a possibility you’ll give in and use.If none of these are working, wait 30 minutes. Urges tend to last anywhere from 15 to 30 minutes, and if you can keep yourself busy for that short duration, you can get over your thoughts.You have to remember to take recovery one day at a time. When you think about long-term abstinence, it may be overwhelming. Focus on the now and what you need to get through this moment in time. If you can find ways to overcome these thoughts and relax, you are going to do well in preventing relapse.