Catch the Thought
You make one mistake at work and think, “I mess up everything.” What could you tell yourself instead?
I made one mistake. I can fix what I can and ask for help if I need it.
An old using friend texts, “Come through.” Give a response that protects your recovery.
Decline directly, or leave the message unanswered and contact a supportive person.
You feel irritable and realize you skipped breakfast. What practical step can you take?
Eat something and check whether hunger, tiredness, or another stressor needs attention.
Someone offers you a drink and asks why you’re passing. Give a one-sentence response.
“I’m good with water, thanks.” A direct response is enough.
Name one action that could help with both a stressful mood and an urge to use.
Take a walk, step away and ground yourself, or contact a trusted support.
A friend hasn’t replied and you assume they’re upset. Give another explanation.
They may be busy or may not have seen the message.
Cravings hit on your drive home where you used to buy substances. What can you change today?
Take a different route and check in with a support person once parked or home.
Anxiety keeps you putting off a call. How can you make the call more manageable?
Write down the first sentence, choose a time, or practice with someone.
Cravings tend to hit Saturday evening. What plan could you make by Friday?
Schedule a meeting, plan a sober activity, or arrange time with a supportive friend.
A family call leaves you angry and wanting to use. Name one immediate step for your emotions and one for your recovery.
Step away to settle, then check in with a support person or move to a lower-risk setting.
You wake up feeling low and want to cancel your whole day. Name one doable action.
Shower, eat something, step outside, or text someone to check in.
After a hard week you think, “I earned a drink.” What need might that point to and how else could you meet it?
It might point to rest, relief, or a reward. Try a quiet evening, a favorite meal, or time with someone supportive.
Someone feels lonely and keeps declining invitations. What is a smaller way to connect?
Send a text, meet someone for a short walk, or stay briefly at a gathering.
If you go to an event where people will be using, name one boundary and an exit plan.
Bring your own ride and decide to leave if someone offers you a substance.
Low mood keeps you in bed, and missed recovery meetings leave you feeling alone. Give one step that addresses both.
Ask a support person to check in or help you get to a meeting, or try a virtual meeting from home.
You feel overwhelmed after an argument. Name one thing to do before replying and one thing to say when you return.
Take a few minutes to settle, then say, “Can we slow down and take one issue at a time?”
After a return to use, someone thinks, “I blew it, so why bother?” What can they do next?
Tell a trusted support or treatment provider and make a plan for the next few hours.
Poor sleep, low energy, and low motivation are affecting work. How could someone describe this when asking for help?
“For two weeks I’ve been sleeping poorly and missing shifts. Can we talk about what’s changed?”
You stop checking in and start romanticizing past use. Name an early action and a backup.
Contact a recovery support and restart one routine today. If they’re unavailable, contact someone else or attend a planned meeting.
Complete the plan. “If I notice ___ and start thinking about using, then I will ___.”
“If I notice I’m isolating and thinking about using, I’ll text my support person and ask to talk for ten minutes.”
You think, “They criticized my work because they don’t respect me.” Name one fact you know and one assumption to check.
Fact: They gave feedback. Assumption: They don’t respect me. Ask what specifically they want changed.
You get paid on a day you usually experience urges. What two decisions could you make before payday?
Set aside bill money early and plan a check-in or sober activity for the high-risk part of the day.
You want a friend to listen when you’re overwhelmed. Make a clear, specific request.
“Do you have ten minutes to listen? I could use someone to talk it through with.”
A friend repeatedly pressures you to use. Give a boundary and a follow-through action.
“If you keep offering, I’m going to leave.” Then follow through and contact a support if needed.
Your evening plan falls through, your mood drops, and someone invites you somewhere you used to use. Name a warning sign, a ten-minute action, and a backup.
Warning sign: I start thinking it doesn’t matter what I do. Action: Decline and call a support. Backup: Contact another person or join a recovery meeting.