Relapse Prevention
What are the three common categories of triggers?
People, places, and things.
What is it called when you find yourself worrying excessively about the future?
Future tripping
What are three coping skills you can use when feeling emotionally dysregulated?
Deep breathing, meditation, mindfulness, temperature change, going for a walk, journaling, talking with someone, calling your sponsor, seeing a therapist, doing a craft, walking away, letting yourself cry, etc.
What are three common recovery groups?
AA, NA, CA, Recovery Dharma, SMART Recovery, CMA, etc.
What term is often used in place of "God" in many recovery groups?
Higher power
This acronym helps remind you to check in about four common triggers that increase risk of relapse.
HALT (hungry, angry, lonely, tired)
What is it called when you find yourself thinking about the "glory days" of drinking or using?
Glamorization, romanticization
What are two emotions that could be underneath the emotion of anger?
Fear, hurt/pain, sadness, anxiety, jealousy, etc.
What are three characteristics of unhealthy relationships?
Mistrust, disrespect, control, imbalance of power, lack of boundaries, manipulation, abuse, etc.
What are two examples of spiritual self-care?
Mindfulness, praying, being in nature, listening to music, going to a meeting, going to church, etc.
What are three examples of external triggers?
Paraphernalia, using friends, needles, places you used, unhealthy family members, drugs/alcohol, people using/drinking around you, etc.
What is a helpful practice to combat harsh self-talk?
Self-compassion
This emotion is unhealthy/unhelpful when there is too much or too little of it, but helpful at moderate levels.
Stress
This concept involves setting limits with others to protect your emotional, physical, and mental well-being, ensuring mutual respect in relationships.
Healthy boundaries
What is the difference between religion and spirituality?
Religion is typically an organized system of beliefs, practices, and rituals centered around a higher power or deity, often with a community of followers. Spirituality, on the other hand, is a more personal and individual experience of seeking meaning, purpose, or connection to something greater, which may or may not involve religious beliefs or practices.
What are the three stages of relapse?
What is the thinking pattern where you see things in extremes, with no middle ground?
All-or-nothing OR black-and-white thinking.
What is the difference between guilt and shame?
Guilt is feeling bad about something you have done, shame is feeling bad about yourself and who you are.
What are four sources of support you can utilize in recovery?
Meetings, sponsor, individual therapy, group therapy, couples therapy, family, friends, spiritual community, etc.
What is the name of the recovery group based on Buddhism?
Recovery Dharma
What is urge surfing and how can you practice it?
The ability to cope with urges or cravings without giving in, allowing them to naturally subside over time. It involves noticing the urge, observing it without judgment, and letting it pass, just like a wave that rises and falls.
What are two different coping skills you could use if you are struggling with thoughts about using/drinking?
Distraction, playing the tape forward, thought-stopping, mindfulness, meditation, calling a friend/sponsor, challenging the thoughts, etc.
What are the three "F" trauma responses? (Bonus points if you can name the fourth "F")
Fight, flight, freeze (BONUS = Fawn)
What is the type of therapy that involves working with horses?
Equine therapy
What are two core elements of practicing mindfulness?
Present moment awareness and non-judgment.