Coping Skills
What is a coping skill?
A strategy or activity that helps a person deal with stress, emotions, or difficult situations.
What is a personal boundary? (definition)
A limit or rule we set to protect our emotional, mental, or physical space.
What is a relapse?
A return to substance use after a period of abstinence.
What is a trigger in recovery?
A person, place, thing, or feeling that reminds someone of using and may cause cravings?
What does DBT stand for?
Dialectical Behavior Therapy
Name 1 healthy coping skill to use in early recovery
Deep breathing, journaling, going for a walk, talking to someone supportive.
Why are boundaries important in recovery?
They help protect our sobriety, reduce stress, and create healthier relationships.
What is one way your environment can increase your risk of relapse?
Being around people who use, going to places where you used to use or drink, or not having a safe space to decompress.
How can music, smells, or certain dates become emotional triggers in recovery?
They can remind someone of past experiences tied to substance use or trauma, which can stir up cravings or emotional distress.
What does the word "dialectical" mean in DBT, and how does it relate to recovery?
"Dialectical" means holding two opposite truths at the same time, like "I'm doing my best and I want to do better." It helps people accept where they are while still working towards change.
Difference between positive and negative coping skills?
Positive skills help long-term without harmful effects; negative skills may feel good short-term but can hurt you (using substances, isolating).
Give an example of a healthy boundary you might set with a friend who still uses.
"I cannot hang out if you're using"
"Please don't talk to me about drugs"
What are cravings, and what is one strategy you can use to get through them?
Cravings are intense urges to use. One strategy to manage them is to use the 15-minute rule- distract yourself for 15 minutes and the craving often passes.
You walk past a place where you used to drink or use. What's a healthy way to respond to that trigger in the moment?
Take a deep breath, use grounding techniques, call a support person, or quickly remove yourself from the situation.
You're feeling overwhelmed and impulsive. Which DBT skill could help you calm your body before reacting?
TIPP (Temperature, Intense exercise, Paced breathing, Progressive relaxation) or STOP skills (Stop, Take a step back, Observe, Proceed mindfully) can help regulate your body and emotions before reacting impulsively.
How does using a coping skill during a craving reduce the risk of relapse?
Helps distract or calm the person until the craving passes, breaking the cycle and preventing impulsive decisions.
What is the difference between a rigid boundary and a healthy boundary?
Rigid boundaries block others out completely; healthy boundaries protect you while allowing connection and communication.
What are some emotional warning signs that can come before a relapse, and why is it important to catch them early?
Signs like irritability, hopelessness, or guilt can build up to relapse. Catching them early helps you use coping skills before it escalates.
What is the difference between internal and external triggers?
Internal triggers come from emotions or thoughts (like sadness or self-doubt); external triggers come from the outside world (like people, places, or objects).
What is one way you can use mindfulness to manage a triggering situation in recovery?
By noticing your thoughts and feelings without judgment, staying present in your body, and choosing a calm response instead of reacting impulsively.
You are overwhelmed and feel like giving up. What are 3 coping skills you could use in the moment, and explain why they might help?
Calling a sponsor (support), using TIPP (regulation), grounding techniques (staying present).
You feel guilty after setting a boundary with a loved one. What coping skills or affirmations could help you stay firm?
Example: self-talk like "I'm allowed to protect my peace," using journaling, or calling a support person.
Describe your personal warning signs that a relapse could be coming and 2 actions you would take to prevent it.
Examples: isolating, skipping meetings, romanticizing past use- actions might include calling a sponsor, attending a meeting, or journaling.
How can learning your personal triggers help you build a relapse prevention plan?
Knowing your triggers helps you plan ahead, avoid risky situations, and have coping strategies ready to stay in control of your recovery.
How do mindfulness and distress tolerance work together in DBT to support recovery?
Mindfulness helps increase awareness of urges and emotions, while distress tolerance teaches how to get through them without making impulsive choices like using substances.