Triggers 101
What is a trigger?
A trigger is a person, place, thing, thought, or feeling that increases the urge to use.
What is urge surfing?
Pausing and noticing a thought without acting on it.
What is guilt?
: This emotion says “I did something bad.”
What is accountability?
: Making amends when possible.
What is relapse progression?
Relapse is a process, not an event.
What are the two main types of triggers?
Triggers can be external (people, places) or internal (emotions, thoughts).
What is cognitive restructuring?
Challenging a thought like “I deserve to use” by asking for evidence.
: What is shame?
This emotion says “I am bad.”
What is vulnerability?
Speaking your shame out loud in a safe space.
What is an apparently irrelevant decision (AID)?
A seemingly small decision that increases risk without the person realizing it.
What does HALT stand for?
HALT is a warning sign acronym used in relapse prevention.
What is using a coping strategy or escape plan?
Calling a sponsor, going to a meeting, or leaving a risky situation.
What is the key difference between shame and guilt?
: Shame attacks identity; guilt focuses on behavior.
What is self-compassion?
Replacing self-criticism with understanding and compassion.
What is euphoric recall?
Romanticizing past use while forgetting consequences.
: What is mental relapse?
The first relapse often starts in the mind before physical use happens.
What is cognitive reframing?
Changing the meaning of a trigger by reframing it.
Example:
Instead of “I can’t have fun sober” → “I’m learning how to enjoy life differently.”
What are common shame-based behaviors?
Shame often leads to hiding, isolating, and using to numb.
What is self-forgiveness?
Accepting that mistakes do not define your identity.
What is the abstinence violation effect?
Believing “I already messed up, so it doesn’t matter.”
What are signs of emotional relapse?
Emotional relapse can happen even when someone is not thinking about using.
What is thought defusion?
Creating distance between yourself and a craving.
Example language:
“I’m having the thought that I want to use” instead of “I want to use.”
What is cognitive awareness?
Understanding how beliefs influence shame helps change behavior.
What is emotional processing?
Learning healthy emotional regulation skills reduces shame’s control.
What stage of relapse is this and why?
This is emotional relapse with denial.