Triggers & Cravings
What is a “trigger,” and how can it impact recovery?
A trigger is anything—internal (thoughts, feelings) or external (people, places, things)—that reminds someone of substance use or creates cravings. Triggers can increase relapse risk if not managed with coping skills.
What are coping skills, and why are they important in recovery?
Coping skills are strategies used to manage stress, emotions, and cravings. They are essential because recovery brings challenges, and coping skills help maintain sobriety without substances.
Why is sleep important in recovery, and how much do most adults need?
Sleep restores the brain and body, helping with mood, focus, and cravings. Most adults need 7–9 hours per night.
Which category of drug are opioids, and what do they do to the body?
Opioids are depressants. They slow breathing, reduce pain, and can create intense euphoria but also high risk of overdose.
Why do people often choose recovery? Name one reason.
For family, health, freedom, relationships, or achieving life goals.
Name one healthy hobby that supports recovery.
music, art, exercise, reading, cooking, volunteering.
Name three common types of triggers. Give an example of each.
People (ex: old using friends), Places (ex: bar, street corner), Things/Situations (ex: money in pocket, arguments, boredom).
Give one example of a physical coping skill and one emotional coping skill.
Physical = going for a walk, working out. Emotional = talking with a trusted friend, journaling feelings.
Name one benefit of regular exercise in recovery.
Exercise reduces stress hormones, boosts mood with endorphins, improves sleep, and provides a healthy routine.
True or False – Cannabis cannot affect memory.
False. Cannabis affects short-term memory, attention span, and can reduce motivation with heavy use.
True or False – Small goals are more effective than only setting big goals.
True. Small goals create quick wins and build confidence, which supports larger life changes.
True or False – Laughter has proven health benefits for stress and recovery.
True. Laughter releases endorphins, reduces stress hormones, and helps build positive connections.
True or False – Cravings always mean relapse is about to happen.
False. Cravings are normal in recovery and don’t mean relapse is guaranteed. Learning to manage them helps strengthen recovery.
True or False – Avoiding all stress is the best way to cope.
False. Stress is a normal part of life. Building resilience through coping skills is healthier than avoidance.
Which nutrients are especially important for brain and body recovery after substance use?
Protein (for brain function), vitamins (for healing), and hydration (to flush toxins and restore balance).
What organ is most affected by alcohol, and what long-term damage can occur?
The liver. Long-term use can cause fatty liver, hepatitis, or cirrhosis.
What does the phrase “one day at a time” mean in recovery?
It means focusing on staying sober today, instead of feeling overwhelmed by the idea of “forever.”
If recovery were a color, what would it be and why?
Open-ended. Promotes creative self-expression and insight.
What is one healthy short-term coping strategy and one long-term strategy for handling cravings?
Short-term = grounding, calling a sponsor, going for a walk. Long-term = building a sober support network, developing a structured routine, practicing mindfulness.
What does “grounding” mean, and how is it used in recovery?
Grounding uses the senses to reconnect with the present moment (ex: 5 things you see, 4 things you feel, 3 things you hear, etc.). It helps reduce anxiety and interrupts cravings.
True or False – Drinking water can reduce cravings.
True. Dehydration can mimic hunger or cravings, so drinking water can reduce false signals.
Long-term opioid use can rewire which system in the body?
The brain’s reward system. It alters dopamine pathways, making natural rewards (like family, hobbies, food) less pleasurable.
What is one healthy way to reward yourself for reaching a milestone in recovery?
Treating yourself with something positive like a movie, meal, self-care, or new hobby instead of substances.
Finish this phrase: “Progress, not _______.” Why is this important?
Perfection. Recovery isn’t about being flawless, it’s about making steady improvements over time.
Explain what “urge surfing” means and how it helps during cravings.
Urge surfing is noticing cravings like waves—rising, peaking, and falling—without acting on them. By observing instead of reacting, cravings eventually pass, proving they are temporary and manageable.
How can developing healthy coping skills replace old patterns of substance use?
Substance use was often a way to escape stress. By practicing new coping skills like mindfulness, exercise, or creative outlets, peers rewire habits and strengthen long-term recovery.
What are two daily habits that improve overall wellness and strengthen recovery?
Balanced meals, good sleep hygiene, personal hygiene, stress management, regular exercise, and spiritual/self-care practices.
Why is mixing alcohol with other drugs especially dangerous?
Alcohol intensifies the depressant effects of other drugs, slowing breathing and heart rate, greatly increasing overdose risk.
What’s the difference between intrinsic and extrinsic motivation? Give an example of each.
Intrinsic = internal (wanting to grow, improve, or feel better). Extrinsic = external (getting praise, rewards, or recognition).
Share one personal strength that supports you in recovery. How can you keep building it?
Open-ended. Peers can recognize their resilience, patience, honesty, creativity, etc.