Category 1: Coping Toolkit
This type of deep breathing involves inhaling for 4 seconds, holding for 4, exhaling for 4, and holding for 4.
What is box breathing?
This chemical messenger in the brain is heavily involved in reward, motivation, and pleasure, and it gets flooded by substance use.
What is dopamine?
Saying this simple, two-letter word is often the hardest but most necessary boundary you can set for your recovery.
What is "No"?
True or False: Relapse means a person has completely failed and has to start their recovery entirely from scratch.
What is False? (Relapse is a setback, but the knowledge and skills gained before it are not lost).
Doing this physical activity for just 20-30 minutes can boost your mood by releasing endorphins, the body's natural feel-good chemicals.
What is exercise (or walking)?
This 5-letter word describes a strong urge to use a substance or engage in a behavior, which usually peaks and subsides within 15–30 minutes if you "surf" it.
What is a craving?
This term describes the brain's amazing ability to rewire, heal, and adapt itself over time in recovery.
What is neuroplasticity?
People, places, or things that remind you of past usage and cause an urge to use are commonly called these.
What are triggers?
Addiction is officially classified by major medical organizations as a chronic, relapsing brain disease, rather than this type of personal flaw.
What is a moral failing (or lack of willpower)?
This practice involves paying attention to the present moment on purpose, and without judgment.
What is mindfulness?
This popular acronym reminds us not to get too hungry, angry, lonely, or tired, as these states can increase vulnerability to relapse.
What is H.A.L.T.?
This almond-shaped part of the brain is the emotional alarm system, responsible for the "fight, flight, or freeze" response.
What is the amygdala?
This communication style balances standing up for your own rights while still respecting the rights and feelings of others.
What is assertive communication?
This term refers to the negative stereotypes, labels, or social disgrace attached to mental health and substance use challenges, which often prevents people from seeking help.
What is stigma?
This routine practice of writing down thoughts and feelings is a proven way to process emotions and reduce stress.
What is journaling?
This grounding technique uses your senses to bring you back to the present moment by naming 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
What is the 5-4-3-2-1 technique?
Located right behind your forehead, this part of the brain manages logic, decision-making, and impulse control, and it takes time to fully come back online during recovery.
What is the prefrontal cortex?
This term describes a relationship pattern where one person's self-worth is entirely tied to fixing or saving another person, often enabling unhealthy behaviors.
What is codependency?
True or False: You have to hit "rock bottom" before you can successfully start recovery.
What is False? (Anyone can choose to stop digging and start recovery at any point).
This vital wellness pillar requires 7 to 9 hours a night for adults and is crucial for emotional regulation and brain healing.
What is sleep?
These two types of coping strategies are often contrasted: one involves actively fixing the issue, while the other involves managing the feelings caused by the issue.
What are problem-focused and emotion-focused coping?
This is the name for the uncomfortable physical and psychological symptoms that occur when a person suddenly stops using a substance their brain had grown dependent on.
What is withdrawal?
True or False: Setting a boundary is about controlling what another person does.
What is False? (Boundaries are about what you will do to protect your peace, not controlling others).
When a person experiences both a substance use disorder and a mental health condition (like depression or anxiety) at the same time, it is known as this type of diagnosis.
What is a co-occurring disorder (or dual diagnosis)?
This term describes the intentional, everyday actions we take to care for our physical, mental, and emotional health, especially when we feel overwhelmed.
What is self-care?