2019
APPOINTMENT
CALENDAR
Important Phone Numbers
1-800-999-9999
National Directory of Drug Hotlines
1-800-356-9996
Al-Anon & Alateen Crisis Line
1-800-262-2436 National Cocaine Hotline
1-800-943-7646 National Heroin Hotline
1-888-627-4582
National Marijuana Hotline
1-800-273-8255
National Suicide Prevention Lifeline
My Contact Information NAME ADDRESS CITY STATE
ZIP
PHONE EMAIL
In Case of Illness or Accident Contact: NAME PHONE RELATIONSHIP
This calendar is more than just a place to jot your schedule. So what exaclty can this calendar do? • List important phone numbers
- National hotlines for substance abuse and mental health • Keep your personal info and emergency contacts - In the event that you are in a hospital situation
• Understand the first steps of recoery • Learning what triggers are, and how to avoid them
• Keep track of important appointments - Doctors Appointments - Personal Dates and Times - Recovery Meetings - Important Anniverseries
• Jot down notes and details • Keep track of your daily mood - Using our daily 5-star system
• Develop your relapse prevention plan • Use the exercises to increase your recovery abilities - Coping Skills - Self-Help - Positive Thinking
Best HOW TO
use this
CALENDAR
Ready WHEN YOU’RE
TO START RECOVERY
FOLLOW THESE STEPS TO START YOUR NEW-FOUND LIFE OF RECOVERY: •
Delete the names of the people you drank or used with from your cell phone, email, and other devices. Avoid the old crowd as much as you can.
•
Find good company. Ask your friends or family to help you stay sober.
•
Map out different routes to avoid dealers and bars.
•
Don’t visit or meet someone if you know he or she has alcohol or drugs.
•
Have someone who doesn’t use clear the alcohol, drugs, and equipment from your home, car, and other places.
•
Put away your cash, ATM, or credit cards if having money is one of your triggers. Shop with nonusing friends or family.
•
As much as you can, rest, relax, and sleep.
•
Make a list of the bad effects alcohol or drugs had on your life, friends, and family. Be honest.
•
Make a list of the benefits of staying off drugs and alcohol. Add to this list every day—new people you have met, ways you are proud of yourself.
•
Talk to a counselor about a better place to live. Having drugs in the neighborhood or house is a powerful trigger to relapse. So is an abusive living situation. If you cannot change your living situation, it is even more important to have lots of anti drug skills torely on.
•
Use this calendar for your appointments and chart how you are feeling on a daily basis.
•
The last pages in this calendar are there to help you start organizing your thoughts and feelings. Keep them with you and pay attention to your progress.
DRUG-RELATED REMINDERS:
Being around drugs, having drug-related dreams, DISCUSSING DRUGS, or watching others take drugs are just a few of the cues that can trigger cravings and drugseeking behaviors in people who are going through recovery.
NEGATIVE MOODS:
DEPRESSION, anxiety, stress, and anger can all trigger cravings for drugs, since the brain’s reward system is still used to taking an intoxicating substance to release dopamine and balance these negative feelings.
CELEBRATIONS:
Good times like holiday parties or SOCIAL EVENTS can involve intoxicating substances, and they can also trigger cravings or drugseeking behaviors to increase the brain’s flow of dopamine.
TRYING THE INTOXICATING SUBSTANCE AGAIN OR TAKING ANOTHER INTOXICATING SUBSTANCE: Even small amounts of a SUBSTANCE OF ADDICTION can lead to cravings for more of the substance and further drug-seeking behaviors. This is why it is important for people to discuss their struggles with addiction with their doctor when they receive prescription medications and avoid any intoxicating substance.
LIMIT YOUR INTERACTIONS:
If your friends and family are drug users, it’s time to LIMIT OR STOP any/all interaction with them. If you go to places where people use drugs - stop going there. It is important to create new behaviors for yourself - free of all drug-related reminders.
POSITIVE THINKING:
Now is the time to change your thinking. As humans, we’re able to learn new tasks as well as new ways of thinking. If you find yourself thinking negative thoughts, stop and talk with someone. Develop and practice NEW WAYS OF THINKING.
JUST DON’T DO IT: MAYBE NEXT TIME:
Sometimes to protect our sobriety, we have to stop attending parties and celebrations like we used to. Start developing NEW SOCIAL TOOLS to help you avoid old behaviors.
Your recovery is fragile and can not be subjected to any sort of mind-altering substances. For instance, just because you were an alcoholic does not mean you can start abusing pain meds. Addictions are almost always interchangeable - meaning if you’re addicted to one substance, you can easily become addicted to another. Complete and total abstinence is crucial to your recovery.
January 2019 Sunday
Monday
Tuesday
Each day this year, give yourself a star rating for how you felt that day, 5 being best, 1 being worst. Tally up your monthly totals and see how each month stacks up.
Notes
Wednesday
1
2
6
7
8
9
13
14
15
16
20
21
22
23
27
28
29
30
y
2
Thursday
Friday
3
Saturday
4
5 “ Recovery is
9
10
11
12
6
17
18
19
3
24
25
26
0
31
Total Stars
a process. It takes time. It takes patience. It takes everything you’ve got…”
february 2019 Sunday
Notes
Monday
Tuesday
Wednesday
3
4
5
6
10
11
12
13
17
18
19
20
24
25
26
27
y
Thursday
Friday
Saturday
1
2 “ Remember
6
7
8
9
3
14
15
16
0
21
22
23
7
28
Total Stars
that just because you hit bottom doesn’t mean you have to stay there.” —Robert Downey Jr.
March 2019 Sunday
Monday
Wednesday
3
4
5
6
10
11
12
13
17
18
19
20
25
26
27
24 31 Notes
Tuesday
y
Thursday
Friday
Saturday
1
2 “ Recovery is
6
7
8
9
3
14
15
16
0
21
22
23
7
28
29
30
Total Stars
not for people who need it, it’s for people who want it.”
april 2019 Sunday
Notes
Monday
Tuesday
Wednesday
1
2
3
7
8
9
10
14
15
16
17
21
22
23
24
28
29
30
y
3
Thursday
Friday
4
Saturday
5
6 “ I learned
0
11
12
13
7
18
19
20
4
25
26
27
Total Stars
that courage was not the absence of fear, but the triumph over it.” —Nelson Mandela
may 2019 Sunday
Monday
Tuesday
Wednesday
1
Notes
5
6
7
8
12
13
14
15
19
20
21
22
26
27
28
29
y
1
Thursday
Friday
2
Saturday
3
4 “ It’s not
8
9
10
11
5
16
17
18
2
23
24
25
9
30
31
Total Stars
that some people have willpower and some don’t. It’s that some people are willing to change and others are not.”
june 2019 Sunday
Monday
Wednesday
2
3
4
5
9
10
11
12
16
17
18
19
24
25
26
23 30 Notes
Tuesday
y
Thursday
Friday
Saturday
1 “ I am sober
5
6
7
8
2
13
14
15
9
20
21
22
6
because drugs had taken my life away from me. I felt as though I would probably die and it was going to be all over.” —David Bowie
27
28
29
Total Stars
july 2019 Sunday
Notes
Monday
Tuesday
Wednesday
1
1
2
3
7
8
9
10
14
15
16
17
21
22
23
24
28
29
30
31
y
3
Thursday
Friday
4
Saturday
5
6 “ Life is
0
11
12
13
7
18
19
20
4
interesting... in the end, some of your greatest pains, become your greatest strengths.” —Drew Barrymore
25
26
27
1
Total Stars
august 2019 Sunday
Notes
Monday
Tuesday
Wednesday
4
5
6
7
11
12
13
14
18
19
20
21
25
26
27
28
y
Thursday
Friday
1
Saturday
2
3 “ Regret is
7
8
9
10
4
15
16
17
1
22
23
24
8
29
30
31
something you’ve got to just live with, you can’t drink it away. You can’t run away from it. You can’t trick yourself out of it. You’ve Just got to own it.” —Anthony Bourdain
Total Stars
september 2019 Sunday
Notes
Monday
Tuesday
Wednesday
1
2
3
4
8
9
10
11
15
16
17
18
22
23
24
25
29
30
y
4
Thursday
Friday
5
Saturday
6
7 “ Sobriety was
1
12
13
14
8
19
20
21
5
26
27
28
the greatest gift I ever gave myself. I don’t put on a platform. I don’t campaign about it. It’s just something that works for me.” —Rob Lowe
Total Stars
october 2019 Sunday
Notes
Monday
Tuesday
Wednesday
1
2
6
7
8
9
13
14
15
16
20
21
22
23
27
28
29
30
y
2
Thursday
Friday
3
Saturday
4
5 “ Sometimes
9
10
11
12
6
17
81
19
3
24
25
26
0
you have to forget what’s gone, appreciate what is still remains, and look forward to what’s coming next.” —Will Smith
31
Total Stars
november 2019 Sunday
Notes
Monday
Tuesday
Wednesday
3
4
5
6
10
11
12
13
17
18
19
20
24
25
26
27
y
Thursday
Friday
Saturday
1
2 “ I never knew I
6
7
8
9
3
14
15
16
0
21
22
23
7
28
29
30
Total Stars
was addicted until I tried to stop.”
December 2019 Sunday
Monday
Tuesday
Wednesday
1
2
3
4
8
9
10
11
15
16
17
18
22
23
24
25
29
30
31
Notes
T
y
Thursday
4
Friday
5
Saturday
6
7 “ Success is
1
12
13
14
8
19
20
21
5
26
27
28
Total Stars
TOTAL STARS THIS YEAR
the ability to go from one failure to another with no loss of enthusiasm.” —Winston Churchill
Developing My Effective R
e Relapse Prevention Plan 1. Taking Time for Self-Assessment & Reflection Why did you use drugs or drink alcohol before you were in drug rehab? Recognizing your usage patterns can help you pinpoint the things that cause you to resort to substance abuse. 2. Recognize Your Triggers and Warning Signs A “trigger” is an experience, event or even a person that causes you to stray from a life of sobriety. Every person will have different triggers, but developing an awareness of your own and making a list of them can help you actively avoid them on a daily basis. 3. Plan for the Worst Although this may sound pessimistic, the truth is you don’t want to be stuck without a plan if relapse does happen. Write out a step-by-step plan detailing what you will do if you relapse. 4. Involve Others Involving other individuals in your recovery is essential to long-lasting change. Contact someone you’re comfortable with and ask them for help when you’re experiencing extreme cravings. 5. Set Goals for a Healthy Lifestyle Another very important aspect of a relapse prevention plan is setting daily, weekly, monthly (and forever) goals for achieving a healthy lifestyle.
MY RELAPSE PREVENTION GUIDE What are some likely outcomes if I were to choose to use today? 1) __________________________________________________________ 2) __________________________________________________________ 3) __________________________________________________________ What are some reasons to stay proactive in my recovery? 1) __________________________________________________________ 2) __________________________________________________________ 3) __________________________________________________________ 4) __________________________________________________________ 5) __________________________________________________________
COPING SKILLS Here are some activities or skills that I enjoy that can help me get my mind off of using... 1) __________________________________________________________ 2) __________________________________________________________ 3) __________________________________________________________ 4) __________________________________________________________ 5) __________________________________________________________ SOCIAL SUPPORT: Who are some people that I can reach out to when I am thinking about using? 1) __________________________________________________________ 2) __________________________________________________________ 3) __________________________________________________________ 4) __________________________________________________________ 5) __________________________________________________________
20 WAYS TO PRACTICE SELF-CARE Practicing self-care means that you’re willing to accept yourself and acknowledge the fact that you have both strengths and weaknesses. List 20 postive actions that you want to start implementing into your own life. 1) ______________________ 2) ______________________ 3) ______________________ 4) ______________________ 5) ______________________ 6) ______________________ 7) ______________________ 8) ______________________ 9) ______________________ 10) _______________________
11) ______________________ 12) ______________________ 13) ______________________ 14) ______________________ 15) ______________________ 16) ______________________ 17) ______________________ 18) ______________________ 19) ______________________ 20) ______________________