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
Best HOW TO
use this RECOVERY
CALENDAR KEEP TRACK OF IMPORTANT APPOINTMENTS • Doctor Appointments • Treatment Appointments • Personal Dates and Times • Recovery Meetings • Important Recovery Anniversaries
IT’S MORE THAN JUST A CALENDAR • List of Important Phone Numbers • National hotlines for substance abuse & mental health • Personal information and emergency contacts • Learn what triggers are, and how to avoid them • Daily Mood Tracker • Develop your relapse prevention plan
H
ERE ARE SOME HELPFUL SUGGESTIONS TO ASSIST YOU ON YOUR PATH TO 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. • Put away your cash, ATM, or credit cards if having money is one of your triggers. Shop with non-using 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. • 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:
Your recovery is fragile and can not be subjected to any sort of mind-altering substances. For instance, just because you MAYBE NEXT TIME: were an alcoholic does not Sometimes to protect our mean you can start abusing sobriety, we have to stop pain meds. Addictions are attending parties and celebrations almost always interchangeable like we used to. Start developing - meaning if you’re addicted to NEW SOCIAL TOOLS to help one substance, you can easily you avoid old behaviors. become addicted to another. Complete and total abstinence is crucial to your recovery.
January 2019 Sunday
Monday
Tuesday
Each day this month, 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 compares.
Notes
Wednesday
1
2
6
7
8
9
13
14
15
16
20
21
22
23
27
28
29
30
Thursday
Friday
3
Saturday
4
5 “Recovery is
10
11
12
17
18
19
24
25
26
31
Total Stars
a process. It takes time. It takes patience. It takes everything you’ve got…”
february 2019 Sunday
Monday
Tuesday
Wednesday
Each day this month, 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 compares.
Notes
3
4
5
6
10
11
12
13
17
18
19
20
24
25
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27
Thursday
Friday
Saturday
1
2 “Remember
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8
9
14
15
16
21
22
23
28
Total Stars
that just because you hit bottom doesn’t mean you have to stay there.”
—Robert
Downey Jr.
March 2019 Sunday
Monday
Tuesday
Wednesday
Each day this month, 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 compares.
3
4
5
6
10
11
12
13
17
18
19
20
25
26
27
24 31 Notes
Thursday
Friday
Saturday
1
2 “Recovery is
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8
9
14
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21
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23
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29
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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
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24
28
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30
Thursday
Friday
4
Saturday
5
6 “I learned
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12
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25
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27
Each day this month, 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 compares.
Total Stars
that courage was not the absence of fear, but the triumph over it.” —Nelson
Mandela
may 2019 Sunday
Monday
Tuesday
Wednesday
Each day this month, 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 compares.
Notes
1
5
6
7
8
12
13
14
15
19
20
21
22
26
27
28
29
Thursday
Friday
2
Saturday
3
4 “It’s not
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10
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23
24
25
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
Tuesday
Wednesday
Each day this month, 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 compares.
2
3
4
5
9
10
11
12
16
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19
24
25
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23 30 Notes
Thursday
Friday
Saturday
1 “What is
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7
8
13
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20
21
22
addiction, really? It is a sign, a signal, a symptom of distress. It is a language that tells us about a plight that must be understood.” —Alice Miller
27
28
29
Total Stars
july 2019 Sunday
Notes
Monday
Tuesday
Wednesday
1
1
2
3
7
8
9
10
14
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22
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28
29
30
31
Thursday
Friday
4
Saturday
5
6 “ Life is
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18
19
20
interesting... in the end, some of your greatest pains, become your greatest strengths.” —Drew
25
26
27
Each day this month, 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 compares.
Total Stars
Barrymore
august 2019 Sunday
Monday
Tuesday
Wednesday
Each day this month, 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 compares.
Notes
4
5
6
7
11
12
13
14
18
19
20
21
25
26
27
28
Thursday
Friday
1
Saturday
2
3 “Hardships
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9
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24
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30
31
Total Stars
often prepare ordinary people for an extraordinary destiny.” —C.S. Lewis
september 2019 Sunday
Notes
Monday
Tuesday
Wednesday
1
2
3
4
8
9
10
11
15
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30
Thursday
Friday
5
Saturday
6
7 “Success is
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14
19
20
21
26
27
28
Each day this month, 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 compares.
Total Stars
the sum of small efforts, repeated day in and day out.” —Robert Collier
october 2019 Sunday
Monday
Tuesday
Each day this month, 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 compares.
Notes
Wednesday
1
2
6
7
8
9
13
14
15
16
20
21
22
23
27
28
29
30
Thursday
Friday
3
10
Saturday
4
11
5 “If you can quit
12
for a day, you can quit for a lifetime.”
—Benjamin Alire Sáenz
17
81
19
24
25
26
31
Total Stars
november 2019 Sunday
Monday
Tuesday
Wednesday
Each day this month, 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 compares.
Notes
3
4
5
6
10
11
12
13
17
18
19
20
24
25
26
27
Thursday
Friday
Saturday
1
2 “One of the
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8
9
14
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30
Total Stars
things you learn in rehab is that you’re responsible for your own actions.” —Dale Archer
December 2019 Sunday
Notes
Monday
Tuesday
Wednesday
1
2
3
4
8
9
10
11
15
16
17
18
22
23
24
25
29
30
31
Thursday
Friday
5
Saturday
6
7 “Checking
12
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19
20
21
your ego, abandoning it, letting it go, is a huge part of recovery from addiction.” —Susannah Grant
26
27
28
Each day this month, 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 compares.
Total Stars
TOTAL STARS THIS YEAR
Developing My Effective
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.