Activity 3- Emergency plan

Emergency plan: Creating a personal emergency plan can help you in a time of crisis or overwhelming craving. Creating this plan now will help you be prepared in case you ever need it.

1. Important people who I trust: 
   • This section should include the names and phone numbers of people who know about your substance use and are willing to help you. If you feel a strong craving, you should call them and let them know what you are feeling. 
2. Positive activities: 
   • This is a list of activities that make you feel better or distract you from strong cravings. This can include: self-affirmations, going outside or distracting yourself by flicking a rubber band on your wrist. 
3. Measures to reduce the risk of relapse: 
   • If you are feeling a strong craving, these measures can help you from feeling even more overwhelmed or using the substance. For example, you can give someone else your cash so that you don’t use it to buy the substance, or try to stay away from places that you normally associate with drug use. 

Keep this emergency plan close to you at all times. You can put it in your wallet, on your phone or attached to your mirror. That way, you can always easily access it if you need to.