Danger Zones
Withdrawing from support, skipping meetings, or avoiding friends/family can lead a person into this danger zone.
What is social isolation?
Deep breathing, meditation, and journaling are examples of these.
What are coping strategies?
Being around people, places, and things connected to use are considered these.
What are triggers?
This distortion happens when you see things in only two ways, like all good or all bad.
What is black-and-white (or all-or-nothing) thinking?
This is the recommended minimum number of hours of sleep for most adults.
What is 7-9 hours?
Doing things that could harm your recovery, like driving under the influence or hiding substance use, is an example of this danger zone.
What is engaging in risky behavior?
A common skill where you change negative self-talk into positive thoughts
What is reframing?
Writing down risky situations and solutions is called a relapse ______ plan.
What is prevention?
Assuming you know what someone else is thinking without evidence is called this.
What is mind reading?
Going to bed and waking up at the same time every day helps improve this aspect of sleep.
What is sleep consistency or circadian rhythm?
Acting without thinking about consequences, such as spending money recklessly or using substances spontaneously, shows this danger zone.
What is impulsivity?
Going for a walk, calling a sponsor, or listening to music are healthy alternatives to this
What is using substances?
One of the earliest warning signs of relapse is this type of craving.
What is an emotional craving?
When a person expects the worst possible outcome in any situation, they are doing this.
What is catastrophizing?
Avoiding this substance close to bedtime can help prevent restless or disrupted sleep.
What is caffeine (or alcohol)?
Letting frustration or resentment build without healthy outlets can put someone in this danger zone.
What is anger or emotional volatility?
HALT reminds us to avoid getting too hungry, angry, lonely, or this.
What is tired?
Celebrations, stress, or grief can all serve as these relapse risks.
What are emotional triggers?
This distortion happens when someone ignores positive events and only focuses on the negative.
What is discounting the positive (or mental filtering)?
Using your phone, tablet, or TV right before bed can interfere with sleep because of this type of light.
What is blue light?
Feeling cravings, rationalizing substance use, or secretly thinking about using are signs of this stage before actual relapse.
What is pre-relapse (or mental relapse)?
Practicing gratitude, mindfulness, and goal setting are ways to strengthen this.
What is emotional resilience? (personal growth)
Relapse often starts before someone uses, with negative or risky thoughts that can grow stronger over time.
What is unhealthy or addictive thinking?
Believing that one single event will predict the future, such as “I messed up once, so I’ll always fail,” is called this.
What is overgeneralization?
Chronic sleep disruption can impair this brain system, which regulates emotions and decision-making, increasing the risk of relapse.
What is the prefrontal cortex (or executive functioning system)?