Triggers & Cravings
This type of trigger comes from emotions like stress, boredom, or sadness
What are internal triggers?
Thinking in extremes like “all or nothing”
Thinking in extremes like “all or nothing”
A sudden intense wave of fear with physical symptoms
What is a panic attack?
Recognizing small wins helps increase this
What is motivation?
This coping skill involves talking to someone you trust
What is seeking support?
This type of trigger involves people, places, or environments
What are external triggers?
Assuming the worst possible outcome
What is catastrophizing?
This breathing technique helps calm the nervous system
What is deep breathing or grounding?
This type of reward supports recovery and well-being
What is a healthy reward?
This coping skill involves writing thoughts and feelings
What is journaling?
This type of trigger is linked to smells, sounds, or memories
What are sensory triggers?
Believing you know what others are thinking
What is mind reading?
Avoiding anxiety actually makes it do this over time
What is worse or stronger?
This mindset focuses on progress instead of perfection
What is growth mindset?
This helps regulate emotions through the body
What is exercise or somatic coping?
This is the best first step when you recognize a trigger
What is using a coping skill or removing yourself?
Turning one mistake into a never-ending pattern
What is overgeneralization?
This is the body’s automatic response to danger
What is fight-or-flight?
Feeling like you don’t deserve rewards is often linked to this
What is guilt or shame?
This DBT skill involves doing the opposite of the urge
What is opposite action?
This skill helps you ride out cravings without acting on them
What is urge surfing?
This skill helps challenge distorted thoughts
What is decatastrophizing or checking the facts?
This technique involves focusing on your senses (5-4-3-2-1)
What is grounding?
This system includes daily, weekly, and milestone rewards
What is a reward plan?
This coping skill helps in the moment during distress
What is grounding or distress tolerance?