Triggers & Cravings
What’s one example of a situational trigger?
Being at a party, passing a bar, seeing someone use, payday, boredom, stress.
What does the “T” in DBT’s TIPP skill stand for?
Temperature change — use cold water or ice to calm your body’s stress response.
Name one person or resource in your recovery support system.
Sponsor, therapist, family member, sober friend, support group, case manager.
What’s one emotional warning sign of relapse?
Irritability, sadness, anger, anxiety, loneliness, apathy, hopelessness.
What’s one reason you want to stay in recovery?
To rebuild trust, stay healthy, reach goals, have stability, or be proud of yourself.
True or False — cravings usually last forever.
False. Cravings typically peak and fade within 20–30 minutes.
Name a self-soothing activity that uses your sense of touch.
Taking a warm shower, petting an animal, wrapping in a blanket, using lotion, squeezing a stress ball.
What’s the benefit of reaching out before a relapse happens?
You can get perspective, support, and accountability — it prevents isolation and impulsive behavior.
What’s one behavioral warning sign?
Isolating, skipping meetings, lying, neglecting hygiene, returning to old routines.
True or False — setbacks mean you’ve failed.
False. Setbacks are learning opportunities, not failures. Recovery is a process.
What are three ways to ride out a craving?
Deep breathing, grounding, distraction (ACCEPTS skill), calling a friend, going for a walk, using urge surfing.
What coping skill helps you tolerate distress without making things worse?
Distress tolerance skills — like ACCEPTS or self-soothing
What’s a healthy way to ask for help when you’re struggling?
“I’m having a hard time right now, can I talk to you?” or “I’m feeling triggered, can we make a plan together?”
What happens when someone stops using coping skills or isolates?
Stress and urges build up; risk for relapse increases.
What’s one affirmation or mantra that helps you stay focused?
“One day at a time,” “Progress over perfection,” “I’ve come too far to go back.”
Name a people, place, or thing that might trigger relapse.
Example: Old friends who use, favorite bar, substance paraphernalia, social media pages, certain songs or movies.
Describe a time you used a skill to stop an impulsive behavior.
Open-ended — clients might share examples like going for a walk, using breathing, calling support instead of acting on an urge.
How can accountability partners help reduce relapse risk?
They check in regularly, notice changes, and remind you of your goals when motivation dips.
Name three thoughts that might show relapse thinking.
“I can handle it now,” “Just one time won’t hurt,” “No one will know,” “I deserve it.”
Describe what “progress over perfection” means in recovery.
Focusing on small improvements and learning from mistakes instead of expecting perfection.
Explain the difference between an urge and a relapse.
An urge is a thought, feeling, or craving to use; a relapse is acting on it (using the substance or engaging in the behavior).
What’s your personal “go-to” coping skill and why does it work for you?
Open-ended — examples include grounding, journaling, music, or opposite action.
What boundaries can protect your recovery from relapse triggers?
Avoiding people/places tied to use, saying no to invitations, blocking numbers, deleting contacts, leaving triggering environments.
How can self-awareness help prevent relapse?
It helps you notice warning signs early and use skills or reach out before relapse happens.
If your future self could tell you one thing about recovery, what would it be?
Open-ended — examples: “You’re stronger than you think,” “It’s worth it,” “Keep going.”