Relapse Prevention Cards
To make these, all you need is four index cards, a pen or pencil, and your mind. Carry them with you, especially in times were you feel yourself beginning to lapse or if you feel you will be put in a triggering situation. Below are some questions to aid you in the creation of your cards, and listed beneath the questions are instructions for each card.
1. Why do people relapse, and what sort of problems/thoughts might contribute to your relapse?
2. What do you need to do in terms of your eating behavior and meal plan?
3. What do you need to do in terms of vomiting behavior, laxative abuse, over-exercise, and the use of diet pills, diuretics, or ipecac syrup?
4. What do you need to do in terms of your thoughts about weight and food?
5. What do you need to do in terms of social support?
6. What overall conclusions can you make about the process of relapse in terms of prevention of relapse, causes of relapse, and management of relapse in terms of YOUR life?
7. Write your own imaginary scenario of a relapse, and use restructuring thoughts, identifying triggers, thoughts and feelings, and other skills you have learned, and consequences of your imaginary relapse.
8. Relapse Plan - write a step by step plan that will help you if relapse occurs. Focus on what you would do, and how you would change your thoughts.
These are examples of the relapse prevention cards I have made. You are definitely welcome to change things so that the cards pertain to your own recovery.
CARD 1, SIDE 1
Phone Numbers of Support People
CARD 1, SIDE 2
Alternatives to Binging/Restricting/Overexercising/etc.
CARD 2, SIDE 1
"Panic Card"
1. Stop and think. Restricting will set me up to binge and purge.
2. Take my mind off food using alternatives to behavior.
3. Reach out to friends or support group.
4. Remember that no good will come from behaviors.
5. Remember that the eating disorder voice is not MY voice.
CARD 2, SIDE 2
"Panic Card"
(self statements to review)
1. My eating disorder thoughts signify that there is a bigger problem to address.
2. I need food in order to function properly and to maintain hunger cues.
CARD 3, SIDE 1
"Slip Card"
1. I will call a support person.
2. I will restructure my eating habits.
3. I will try to understand why the slip occurred.
4. I will think of positive affirmations.
CARD 3, SIDE 2
"High Risk Card"
If feeling "full" or "fat":
-change into more comfortable clothing
-use alternative activity
-use self-statements ("feeling full is temporary", "my body will use its course of action", "being full is not being fat")
CARD 4, SIDE 1
"Relapse Card"
1. I will contact my team to help me gain control.
2. I will tell safe people that I am losing control and need help.
CARD 4, SIDE 2
"Feeling Angry Card"
1. Avoid the store, kitchen, etc.
2. Stay away from people until able to calm down.
3. If driving, pull over.
4. Do something physical to lower adrenalin.
5. Journal.
Katherine A. Halmi
1. Why do people relapse, and what sort of problems/thoughts might contribute to your relapse?
2. What do you need to do in terms of your eating behavior and meal plan?
3. What do you need to do in terms of vomiting behavior, laxative abuse, over-exercise, and the use of diet pills, diuretics, or ipecac syrup?
4. What do you need to do in terms of your thoughts about weight and food?
5. What do you need to do in terms of social support?
6. What overall conclusions can you make about the process of relapse in terms of prevention of relapse, causes of relapse, and management of relapse in terms of YOUR life?
7. Write your own imaginary scenario of a relapse, and use restructuring thoughts, identifying triggers, thoughts and feelings, and other skills you have learned, and consequences of your imaginary relapse.
8. Relapse Plan - write a step by step plan that will help you if relapse occurs. Focus on what you would do, and how you would change your thoughts.
These are examples of the relapse prevention cards I have made. You are definitely welcome to change things so that the cards pertain to your own recovery.
CARD 1, SIDE 1
Phone Numbers of Support People
CARD 1, SIDE 2
Alternatives to Binging/Restricting/Overexercising/etc.
CARD 2, SIDE 1
"Panic Card"
1. Stop and think. Restricting will set me up to binge and purge.
2. Take my mind off food using alternatives to behavior.
3. Reach out to friends or support group.
4. Remember that no good will come from behaviors.
5. Remember that the eating disorder voice is not MY voice.
CARD 2, SIDE 2
"Panic Card"
(self statements to review)
1. My eating disorder thoughts signify that there is a bigger problem to address.
2. I need food in order to function properly and to maintain hunger cues.
CARD 3, SIDE 1
"Slip Card"
1. I will call a support person.
2. I will restructure my eating habits.
3. I will try to understand why the slip occurred.
4. I will think of positive affirmations.
CARD 3, SIDE 2
"High Risk Card"
If feeling "full" or "fat":
-change into more comfortable clothing
-use alternative activity
-use self-statements ("feeling full is temporary", "my body will use its course of action", "being full is not being fat")
CARD 4, SIDE 1
"Relapse Card"
1. I will contact my team to help me gain control.
2. I will tell safe people that I am losing control and need help.
CARD 4, SIDE 2
"Feeling Angry Card"
1. Avoid the store, kitchen, etc.
2. Stay away from people until able to calm down.
3. If driving, pull over.
4. Do something physical to lower adrenalin.
5. Journal.
Katherine A. Halmi
