Coping Skills
This grounding technique uses your senses to identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
What is the 5-4-3-2-1 technique
This term describes anything that increases the urge to use substances.
What is a trigger
This is the first step in many recovery programs: admitting powerlessness over substances.
What is Step 1
This communication style often leads to resentment because a person avoids expressing their needs directly.
What is passive communication
This green Star Wars character became a meme sensation for sipping soup and minding his business
Who is Baby Yoda (Grogu)
This type of breathing involves slowly inhaling through the nose for 4 seconds, holding for 4, and exhaling for 4.
What is box breathing
This 3-letter acronym describes the emotional states that increase relapse risk: hungry, angry, lonely, tired.
What is HALT
This recovery acronym stands for “Just For Today.”
What is JFT
This emotional skill involves recognizing that two opposite feelings can exist at the same time, like being grateful and frustrated.
What is emotional duality or holding two truths
This superhero is famous for brooding, wearing black, and having the deepest voice possible — even though he’s just a billionaire with gadgets.
Who is Batman
This coping skill involves writing down thoughts and feelings to process them safely.
What is journaling
This type of plan outlines warning signs, coping skills, and support contacts.
What is a relapse prevention plan
This term describes the brain’s ability to heal and form new connections.
What is neuroplasticity
This type of boundary involves limiting how much emotional energy you give to someone who drains you.
What is an emotional boundary
This TV show features a group of friends who somehow afford a massive New York apartment despite having questionable employment.
What is Friends
This skill helps you challenge negative thoughts by asking, “Is this thought true? Is it helpful?”
What is cognitive reframing
This stage of relapse happens before physical use and includes isolation, irritability, and poor self-care.
What is emotional relapse
This phrase describes the process of repairing relationships and making amends.
What is making amends
This psychological term describes when someone reacts strongly to a situation because it reminds them of an old emotional wound.
What is being triggered or experiencing an emotional flashback
This movie villain is known for snapping his fingers and causing half the universe to disappear — basically the ultimate “I need some space” moment.
Who is Thanos
This skill involves intentionally distracting yourself with healthy activities until a craving passes
What is urge surfing or distraction coping
This strategy involves calling someone before acting on a craving.
What is using a support person or accountability call
This term refers to replacing old habits with healthier routines.
What is building recovery capital or habit replacement
This communication skill involves identifying the need underneath the emotion before responding, rather than reacting impulsively.
What is emotional regulation or pausing to identify core needs
This singer is known for “breaking the internet” every time she releases an album or goes on tour.
Who is Beyoncé aka the G.O.A.T