Coping with Urges (D.E.A.D.S.)
What does the “D” in D.E.A.D.S. stand for?
Deny/Delay – Don’t give in to the urge
What does the acronym DEAR in DEARMAN stand for?
Describe, Express, Assert, Reinforce
Name one physical symptom that may signal rising anxiety.
Sweating, jittery teeth, nausea, headache, trembling, etc.
How many hours of sleep are recommended for good self-care?
7+ hours
What is an “automatic thought”?
A quick, unconscious thought that often happens without awareness.
Give one example of how you can “Escape” from an urge.
Leave the situation, go for a walk, call a friend, change your environment, etc.
What kind of boundary relates to personal space and physical touch?
Physical boundary
What is one risky activity you might want to avoid during recovery?
Going to bars, hanging around people who use, skipping support meetings, etc.
Name one activity from the Coping Skills Checklist.
Exercise, journaling, gratitude list, mindfulness, shower, reading, etc.
Give one example of a negative automatic thought.
“I’ll never get better,” “I’m a failure,” “I can’t do this.”
Name two activities that can be used to “Distract” yourself from an urge.
Exercise, music, journaling, hobbies, reading, coloring, etc.
What does the “N” in DEARMAN stand for?
Negotiate
What is the purpose of an “Urge Log”?
To track urges, triggers, coping skills used, and improvements for next time.
What does a “social media detox” help with?
Reducing stress, comparison, or triggers from online content
What is the first step in the ABCDE method?
Activating event – what triggered the thought/urge.
What does “Substitute” mean in the D.E.A.D.S. model?
Replacing an unhealthy urge with a healthy activity or thought.
Give one example of a material boundary.
Money, possessions, lending items, financial decisions
What stage of change involves actively taking steps to change behavior?
Action stage
What is the first step in the STOP mindfulness exercise?
Stop – pause whatever you are doing
In reframing thoughts, why is it important to keep it positive?
Positive thoughts improve mood, build resilience, and reduce relapse risk.
What positive self-talk phrase could you use to “Attack” an urge?
“This feeling will pass,” “I am stronger than this urge,” “I don’t need this to feel good,” etc.
What skill does DEARMAN help you with?
Setting and maintaining healthy boundaries respectfully and effectively
What does “Relapse Drift” help you recognize?
The small risky choices or behaviors that can slowly lead back to relapse
Name two signs of emotional sobriety.
Living in the present, resilience, regulating strong emotions, not needing substances, perspective, etc.
What does “Disputing” mean in the ABCDE model?
Challenging irrational beliefs and replacing them with more rational ones.