RECOVERY 101
What is one major goal of addiction recovery?
Maintaining sobriety and developing healthier ways to cope with life.
What is anxiety?
A feeling of worry, fear, or nervousness that can occur in response to perceived threats or uncertainty.
Name one healthy coping skill you can use when feeling stressed.
Deep breathing, walking, grounding, meditation, exercise, journaling, talking to someone, etc.
What is a trigger?
Something that can increase emotional distress, cravings, or the urge to engage in a behavior.
What is a healthy boundary?
A clear limit that protects a person's physical, emotional, or mental well-being.
What does "HALT" commonly stand for?
hungry, Angry, Lonely, Tired. (HALT is primarily a preventative skill used to reduce the likelihood of emotional crises or impulsive reactions. By pausing to assess whether any of the HALT states are present, individuals can take proactive steps to address these needs before they escalate into intense emotions or maladaptive behaviors)
True or False: Mental health and substance use can influence one another
TRUE
What is grounding?
A technique used to bring attention back to the present moment.
Name one common external trigger for substance use.
Anger, loneliness, anxiety, boredom, sadness, stress, or physical discomfort.
True or False: Setting a boundary means controlling another person's behavior.
FALSE
What is a relapse?
A return to substance use after a period of abstinence.
What is a cognitive distortion?
A pattern of thinking that can lead someone to interpret situations in an inaccurate or unhelpful way.
Name the 5-4-3-2-1 grounding technique.
5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
What is "urge surfing"?
Observing a craving without acting on it and allowing it to rise and eventually decrease like a wave.
Give one example of an assertive statement.
"I understand your perspective, but I'm not comfortable with that."
True or False: Asking for help can be considered a strength in recovery.
true
Give one example of a cognitive distortion.
All-or-nothing thinking, catastrophizing, mind reading, overgeneralization, or personalization
Why can physical activity help with emotional regulation?
It can reduce stress, release tension, improve mood, and help regulate physiological arousal.
Name one internal trigger
Anger, loneliness, anxiety, boredom, sadness, stress, or physical discomfort.
What is the difference between being assertive and being aggressive?
Assertiveness communicates needs and boundaries respectfully, while aggression attempts to control, intimidate, or harm.
Name three things that can strengthen a person's recovery support system.
Examples include meetings, therapy, sponsor/recovery coach, sober peers, family, support groups, or community resources.
Someone says, "I messed up today, so I'm never going to get better." What thinking pattern might this represent?
All-or-nothing thinking or overgeneralization.
You're extremely angry and feel like sending an aggressive text. Name three things you could do before responding.
Pause, breathe, take a walk, ground yourself, wait before responding, talk to someone, or write the message without sending it.
A person experiences a strong craving and thinks, "I have to use right now." What are two strategies they could use?
Delay acting, leave the triggering environment, contact support, use grounding/breathing, play the tape through, attend a meeting, or distract themselves with a healthy activity
A friend repeatedly pressures someone in recovery to drink. What would be an appropriate boundary?
"I'm not going to drink, and if alcohol continues to be offered, I'll need to leave."