Coping Skills
What healthy coping skills can you use when you are feeling stressed?
Examples: deep breathing,walking, journaling, talking tosomeone, listening to music,grounding...
What are triggers?
Something that brings up thoughts, feelings, memories, cravings, or urges related to substance use
What is self-compassion?
Treating yourself with kindness, understanding, and patience rather than harsh judgment.
What is a boundary?
A limit you set to protect your physical, emotional, or mental well-being
What does "one day at a time" mean?
Focusing on what you can do today rather than becoming overwhelmed by the entire future
What is grounding?
A technique used to bring your attention back to the present moment, especially when experiencing anxiety, overwhelming emotions, or cravings
Name the two type of triggers.
Internal triggers (emotion/thoughts) and External triggers (people, places, objects, or situations)
True or False? Making a mistake means you are a failure.
False. Mistakes are opportunities to learn and make different choices
True or False:
Setting a boundary means controlling another person's behavior
False. A boundary communicates what you will or won't participate in and what you will do to protect yourself.
Why is having a support system important in recovery?
Support can provide accountability, encouragement, connection, perspective, and help during difficult situations
Name healthy ways to cope with a difficult emotion.
Examples: talking to someone, exercising, journaling, mindfulness, taking a break, listening to music, praying/meditation, engaging in a hobby
True or False? A craving means you are going to relapse.
False. A craving is an urge to use, but experiencing a craving does not mean someone has to act on it
Name at least two ways someone can practice self-care that don't cost money.
Examples: walking, sleeping adequately, talking to someone, meditation, taking a shower/bath, spending time outside
Someone asks you to do something that could put your recovery at risk. What is one healthy response?
Say no, explain your boundary if appropriate, leave the situation, or seek support
Name at least three things that can help someone build a meaningful sober life
Examples: healthy relationships, hobbies, employment/education, recovery meetings, exercise, volunteering, spirituality, goals, community involvement, self-care
You're extremely angry and feel like saying something you'll regret. What are some healthy things you could do before responding?
Examples: Take a time out, walk away, breathe, wait until you're able to communicate effectively
Name three warning signs that someone may be struggling in their recovery before a relapse occurs
Examples: isolating, skipping meetings/treatment, romanticizing past use, reconnecting with people associated with using, increased anger, poor self-care, dishonesty
Someone says, "I should have gotten my life together years ago." What would be a compassionate response?
We can't change the past, but we can make different choices today. Recovery is about progress rather than perfection.
Someone becomes angry because you said "no." Does their reaction mean you made the wrong decision?
No. Other people's reactions don't determine whether your boundary is healthy or appropriate
What's the difference between simply not using substances and actively working on recovery?
Sobriety involves abstaining from substances. Active recovery also involves addressing
What is the difference between avoiding an emotion and coping with an emotion?
Avoidance attempts to escape or suppress the emotion, while healthy coping allows you to acknowledge the emotion and manage it without making the situation worse.
Someone says, "I've been sober for six months, I don't need to worry about triggers anymore." What is a helpful response?
Recovery is ongoing. Triggers and cravings can still occur, and being prepared with coping strategies and support can help protect recovery
What's the difference between taking responsibility for your past and being ashamed of yourself?
Responsibility means acknowledging your actions and working to make changes. Shame attacks your sense of self and can make you feel hopeless or unworthy of change
Name at least three signs that a relationship may not be supportive of someone's recovery
Examples: encouraging substance use, disrespecting boundaries, manipulation, constant conflict, dishonesty, pressuring someone to use, or refusing to support healthy changes
What is one thing a person can start doing today that could strengthen their recovery?
Examples: reaching out for support, attending a meeting, identifying triggers, practicing coping skills, setting a boundary, creating a routine, asking for help