Recovery Reality Check
What does the acronym HALT stand for in recovery?
Hungry, Angry, Lonely, Tired.
You're having a terrible day, and your first thought is, "I need a drink!" Name one healthier alternative.
Call a friend, exercise, attend a meeting, practice breathing, or use another healthy coping skill.
What simple coping technique involves slowly breathing in and out to calm your nervous system?
Deep breathing.
True or False: You have to hit rock bottom before you can get sober.
False. People can make positive changes at any point.
What famous rapper released the album Recovery in 2010?
Eminem.
What is the term for a person, place, thing, or emotion that increases someone's desire to use substances?
A trigger.
An old friend texts you, "Come hang out. It'll be just like old times!" You know they still use substances. What's a healthy response?
Set a boundary, decline the invitation, or suggest a substance-free activity.
What grounding technique uses five things you see, four you feel, three you hear, two you smell, and one you taste?
The 5-4-3-2-1 grounding technique.
True or False: Having a craving means you are failing in recovery.
False. Cravings can be a normal part of recovery.
What actor from Iron Man and The Avengers has publicly discussed his recovery from substance use?
Robert Downey Jr.
What does the phrase "playing the tape forward" mean in recovery?
Thinking about the likely consequences of a decision before acting on it.
You walk into a party and realize everyone is drinking. You're uncomfortable but don't want to seem rude. What's the best move?
Leave if needed, contact a support person, or use your exit plan.
What coping skill involves writing down your thoughts and feelings to process emotions?
Journaling.
True or False: You can experience a trigger without experiencing a craving.
True.
What singer known for "Rocket Man" and "Tiny Dancer" has been open about decades of sobriety?
Elton John.
What is the difference between a lapse and a relapse?
A lapse is a brief return to substance use, while a relapse generally involves a more sustained return to previous patterns.
Someone tells you, "You've changed. You're not fun anymore." How could you respond confidently?
"I have changed, and I'm proud of the direction my life is going."
What technique involves noticing a craving without acting on it and allowing it to rise and fall like a wave?
Urge surfing.
True or False: Having a relapse means all your previous recovery progress is lost.
False. Previous learning and progress still matter.
What 2018 film stars Timothée Chalamet as a young man struggling with methamphetamine addiction?
Beautiful Boy.
What is the term for experiencing symptoms such as cravings, irritability, and sleep disturbances after the initial withdrawal period?
Post-Acute Withdrawal Syndrome (PAWS).
You're angry after an argument, and your brain starts romanticizing your past substance use. What recovery technique can help?
Play the tape forward, identify the trigger, practice grounding, and reach out for support.
What cognitive behavioral therapy technique involves identifying and challenging unhelpful or distorted thoughts?
Cognitive restructuring or reframing.
True or False: Avoiding every uncomfortable emotion is the best way to prevent relapse.
False. Learning to tolerate and manage uncomfortable emotions supports long-term recovery.
What 2012 film stars Denzel Washington as an airline pilot whose substance use becomes central to an investigation following a plane crash?
Flight.
What is the psychological term for feeling uncomfortable when your actions don't match your personal values or beliefs?
Cognitive dissonance.
You've been doing well in recovery, but suddenly you feel bored, disconnected, and start thinking, "Maybe I never really had a problem." What are two warning signs in this situation?
Minimizing past substance use, isolation, complacency, or romanticizing substances.
What DBT skill uses Temperature, Intense Exercise, Paced Breathing, and Paired Muscle Relaxation to manage overwhelming emotions?
the TIPP skill.
True or False: Someone can experience improvements in one area of recovery while still struggling in another.
True. Recovery is not always linear, and progress can look different across areas of life.
What 1996 movie directed by Danny Boyle follows a group of friends struggling with heroin addiction in Scotland?
Trainspotting.