Triggers
This type of trigger comes from within you, such as stress, boredom, or loneliness.
What is an internal trigger?
A simple grounding skill where you name 5 things you can see, 4 things you can feel, etc.
What is the 5-4-3-2-1 grounding method?
The first sign of relapse usually starts here, long before substance use happens.
What is emotional or mental relapse?
Telling people what you are and aren’t okay with is setting these.
What are boundaries?
Seeing only the negative parts of a situation while ignoring the good.
What is selective abstraction?
Seeing people, places, or things connected to past use are this kind of trigger.
What are external triggers?
This coping strategy replaces a negative thought with a realistic, balanced one.
What is cognitive reframing?
Creating a list of supports, numbers, and steps to take helps form this document.
What is a relapse prevention plan?
This communication style expresses needs clearly and respectfully.
What is assertive communication?
Thinking in extremes like “all good or all bad,” often found in early recovery.
What is all-or-nothing thinking?
This common trigger often happens when someone tries to “escape” uncomfortable feelings.
What is emotional distress?
This coping strategy involves calling or texting a supportive person before acting on a craving.
What is reaching out for social support?
This recovery skill involves feeling urges without acting on them.
What is urge surfing?
When someone starts isolating from loved ones due to shame or using, this is happening.
What is withdrawing / emotional isolation?
Assuming the worst possible outcome will happen.
What is catastrophizing?
This trigger happens when someone feels overly confident and thinks they “can handle just one."
What is complacency / the abstinence violation effect?
Writing down feelings, cravings, or urges is this coping skill.
What is journaling?
This strategy helps when you’re around alcohol or substances and need to leave.
What is exit planning?
When someone’s substance use harms trust with loved ones, this often needs rebuilding.
What is repairing trust?
Blaming yourself for things outside of your control.
What is personalization?
This acronym describes triggers tied to mood or needs: Hungry, Angry, Lonely, Tired.
What is HALT?
This type of coping involves engaging in enjoyable activities that bring calm or pleasure.
What are healthy distractions / behavioral activation?
This term describes when someone stops using coping skills and isolates before actual relapse.
What is the relapse drift (or relapse process)?
This term describes taking responsibility for someone else’s emotions or problems.
What is codependency?
Predicting the future without evidence, like “I’ll definitely relapse.”
What is fortune telling?