Planning For High Risk Situations

Planning ahead for higher-risk alcohol and drug situations

Some situations make it harder to follow your intentions about alcohol or drug use. You may anticipate social pressure, strong urges, difficult emotions or easy access to substances.

Planning beforehand gives you practical options to draw on when making decisions feels more difficult.

What makes a situation higher risk?

A higher-risk situation is one in which you are more likely to drink or use drugs in a way that conflicts with your goals.

It might be a party, a difficult conversation, time alone or returning to a familiar environment. Risk can also build when several factors come together—for example, feeling distressed while being around people you usually use with.

Recognising these situations allows you to prepare coping strategies and arrange support.

Decide what you intend to do

Before entering the situation, make your intention clear to yourself. “I’ll see how it goes” leaves the decision until you are already under pressure.

Your plan should reflect your treatment goals and circumstances. If you are unsure whether reducing or stopping is appropriate, discuss this with your clinician. If physical dependence is possible, seek medical advice before making substantial changes, because withdrawal may require supervision.

Make a practical plan

Consider these five questions:

1. What could make this situation difficult?
Identify the likely pressures, reminders or emotions.

2. What can I arrange beforehand?
You might change the setting, limit the time you spend there or arrange transport so you can leave independently.

3. How will I respond to an urge or offer?
Choose a coping strategy and prepare what you will say.

4. Who can support me?
Identify someone you can contact and, where possible, let them know beforehand.

5. What will I do if my first strategy is not enough?
Have a backup option, such as leaving or calling a support person.

An example: attending a gathering without drinking

Suppose you want to attend a gathering where friends will be drinking, and your intention is not to drink.

Your plan could include arranging your own transport, telling a supportive friend and preparing a simple response to offers: “No thanks, I’m not drinking tonight.”

You can rehearse that response beforehand. You do not need to give a lengthy explanation, and you can repeat your answer if someone continues to offer.

You might also decide: “If I notice myself bargaining about having a drink, I will speak to my friend. If the pressure continues, I will leave.”

Choosing a different situation

You can decide that an event or setting is more than you want to manage at present. Meeting someone for breakfast, going for a walk or choosing an activity that does not centre on alcohol or drugs may make connection easier while supporting your goals.

Review what happened

Afterwards, ask yourself what helped, what surprised you and what you would change next time. A plan can be useful even if the experience was uncomfortable.

If you drank or used when you intended not to, attend to immediate safety needs and reconnect with support. Reviewing the circumstances can help you adjust your plan and identify whether additional treatment or assistance is needed.

The aim is to develop a plan that is realistic, specific and supported by people you can turn to.