Coping Skills
Name some coping skills that don't involve substances.
Box Breathing; 3,2,1, grounding, playing the tape through, meditation, prayer, seeking support.
What is a trigger?
Something (external or internal) that sets off a strong, intense desire to use substances.
Name one type of support person/group.
AA/NA meetings, sponsor, family member, sober peer, church, staff member.
Name one healthy daily habit.
Making bed brushing teeth, showering, prayer, meditation, eating well, exercise, getting good sleep.
True or false: Cravings mean relapse is inevitable.
False. Cravings are a normal part of recovery and do not mean relapse is inevitable. Learning to notice cravings, pause, and use coping strategies is exactly what strengthens recovery.
Name one thing you can do when emotions feel overwhelming.
Call my sponsor; talk to a peer or support person, use my coping skills.
Name one emotional trigger people often experience.
Anger, depression, loneliness, anxiety
Name one reason asking for help can help.
Name one benefit of structure in recovery.
Predictability (schedule and routine), safety, consistency, accountability (check ins with counselor)
Unstructured time or boredom can trigger old patterns, cravings, or emotional outbursts.
True or false: Asking for help is a weakness.
FALSE! It takes sooo much more strength to admit you need help than to push down feelings and fake it.
Name one coping skill that helps with anger or frustration.
STOP skill, deep breathing, counting to ten, walking away, intense exercise.
Name one physical sign that stress is building.
Pounding heart, sweating, jaw/fist clenching, muscle tension, shakiness.
Name one place people can find support in treatment.
Staff members (counselors/therapists, techs, psychiatrist, case manager), AA/NA meetings, peers, church.
Name one way sleep affects recovery.
If we don't get enough sleep: irritability, cravings, mood swings, impulsivity.
Can recovery include setbacks? (Yes/No/Why?)
Yes - it's a normal part of the healing process. Recovery is not linear; progress often comes in waves (two steps forward, one step back).
Setbacks provide learning opportunities. There is always something to learn from a setback.
Name a coping skill that works late at night.
Journaling; prayer; meditation; listening to calming music.
We can also: use gentle distraction (coloring, puzzles), calming activities (reading a book); warm bath/shower to relax muscles and lower body temperature for sleep.
Name a situation that can increase cravings.
Old people, places, and things; stress, anxiety, boredom.
Name one way to support someone else in recovery.
Be a listening ear if they need it; be positive; help someone stay in treatment; share your experience, strength, and hope; model healthy boundaries; teach someone a coping skill that has worked for you.
Name one healthy way to start the day.
Gratitude list, prayer, meditation, recovery meetings.
Is progress always linear, why or why not?
No, it is not linear. You are learning new strategies, coping skills, reflecting, adjusting, and practicing. Growth comes in cycles: understanding the pattern first, then practicing new responses, and gradually strengthening resilience.
Name a coping skill you can use anywhere, anytime.
Deep breathing, grounding techniques, mindfulness, distractions, self-soothing, short movement (stretching) positive affirmations.
Why is noticing triggers helpful?
Because it builds self-awareness; without awareness, the nervous system stays in survival mode and reacts fast and hard. It helps you to intervene earlier (before emotions escalate, before impulsive actions, before repair becomes harder).
Why is connection important in recovery?
We all share a common goal - to get and stay clean!
Reduces shame and isolation; provides accountability and encouragement; models healthy relationships, this is not a program we are meant to do alone.
Why are self-care routines helpful during stress?
prevents burnout/relapse; supports physical/mental health; reduces overwhelm and emotional overload.
What does progress not perfection mean?
Growth over performance.
Focus on effort, not outcomes.
Consistent efforts, even if the results aren't perfect.
KEEP SHOWING UP!