Worksheet: Your Relapse Prevention Blueprint

What if you could stop living in constant fear of relapse and start building real confidence in your recovery?

In this powerful episode of The Addicted Mind Podcast Plus, hosts Duane and Eric Osterlind reveal how to create a practical relapse prevention blueprint that transforms your recovery from a terrifying tightrope walk into a journey of empowerment and self-trust.

Too many people in recovery live with that constant, low-level hum of anxiety asking "What if I mess up?" This fear doesn't protect you—it actually makes you more vulnerable by keeping you rigid, stressed, and unable to think clearly when challenges arise.

The Osterlinds share a game-changing approach rooted in cognitive behavioral therapy that shifts you from reactive fear to proactive planning. Instead of hoping you'll stay strong in difficult moments, you'll have a written plan for exactly what to do when you feel most vulnerable.

This episode breaks down the dangerous "all or nothing" thinking that turns a momentary slip into a complete relapse. You'll learn why the National Institute of Drug Abuse defines addiction as a "chronic relapsing disorder"—not to discourage you, but to remove the crushing shame that keeps people stuck and help you plan skillfully for real-life challenges.

The hosts walk you through creating your own personalized coping cards for high-risk situations, whether that's the excited energy you feel on Friday afternoons or the moment an old friend calls to invite you out. You'll discover how to identify your unique internal and external triggers and develop specific, actionable responses for each one.

Most importantly, this episode reframes relapse from a moral failure to valuable data that makes your blueprint stronger. When you approach recovery this way, you're not just surviving—you're actively managing your healing journey with compassion, wisdom, and strategic planning.

Your recovery is worth planning for, and this episode gives you the tools to do exactly that.

Key Topics

• Creating a proactive relapse prevention blueprint instead of living in fear

• Identifying your personal high-risk situations and unique triggers

• Building specific coping cards with actionable strategies

• Overcoming "all or nothing" thinking that turns slips into full relapses

• Using your brain when it's "online" to prepare for when it's "offline"

• Reframing relapse as learning data rather than moral failure

• Moving from passive victim of triggers to active manager of recovery

Timestamps

[00:01:00] - Introduction: The tightrope analogy and why fear-based recovery doesn't work

[00:03:00] - The crushing weight of "all or nothing" thinking after a slip

[00:06:00] - The proactive prevention model: Using your brain when it's online

[00:09:00] - Getting practical: How to build your first blueprint component

[00:12:00] - Eric's personal example: Friday afternoon triggers and planning ahead

[00:15:00] - The power of grace: Why slips don't have to become full relapses

[00:16:00] - Action steps and accessing the free worksheet

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