Recovery Basics
This word describes a strong urge to use substances
What is a craving?
Taking slow breaths can help calm your body when you feel this.
What is stress or anxiety?
Happiness, sadness, anger, and fear are examples of these.
What are emotions?
This two-letter word can help you decline something that threatens your recovery.
What is “no”?
Going to bed and waking up at consistent times supports this healthy habit.
What is a sleep routine?
These people offer encouragement, accountability, and help during recovery
Writing down thoughts and feelings is this coping skill.
What is journaling?
Treating yourself with kindness during a difficult moment is this practice.
What is self-compassion?
These are limits you set to protect your well-being, time, and recovery.
What are boundaries?
Walking, dancing, swimming, and biking are examples of this healthy activity.
What is exercise or physical activity?
What are triggers?
Naming five things you see, four you feel, three you hear, two you smell, and one you taste is this technique.
What is grounding?
Thinking “If I make one mistake, I’m a complete failure” is this thinking pattern.
What is all-or-nothing thinking?
“I feel overwhelmed when plans change without telling me” is an example of this communication tool.
What is an “I” statement?
Honesty, family, health, and independence are examples of these personal guides for decisions.
What are values?
This written plan identifies warning signs, coping skills and people to contact when recovery feels at risk.
What is a relapse prevention plan?
HALT reminds you to check for these four needs or feelings.
What are hungry, angry, lonely, and tired?
“I did something harmful” describes guilt; “I am a bad person” describes this.
What is shame?
Expressing your needs clearly and respectfully, while respecting others, is this communication style.
What is assertive communication?
SMART goals are specific, measurable, achievable, relevant, and this.
What is time-bound?
These three types of warning signs are often described as the stages of relapse.
What are emotional, mental, and physical relapse?
This skill involves noticing a craving, letting it rise and fall, and allowing it to pass without acting on it.
What is urge surfing?
Checking the evidence for an unhelpful thought and replacing it with a more balanced thought is this skill.
What is cognitive restructuring or reframing?
Covering up someone’s substance use or repeatedly shielding them from its consequences can be called this.
What is enabling?
This is the ability to adapt to challenges and bounce back from setbacks while continuing toward your recovery goals.
What is resilience?