Self Care
Getting 7–9 hours of this each night can improve mood, thinking, and recovery success.
What is sleep?
This simple coping skill involves taking slow deep breathes at regular intervals and holding the breath for a specified period of time.
What is 'Box Breathing'?
These are people, places, or things that increase the urge to use substances.
What are triggers?
This is the first stage of relapse, where a person may not be thinking about using yet but begins neglecting self-care and coping skills.
What is emotional relapse?
This thinking error happens when a person sees situations as all good or all bad with no middle ground.
What is all-or-nothing thinking?
Eating balanced meals and staying hydrated are examples of taking care of this part of your health.
What is physical self-care?
This grounding technique uses your five senses to help bring attention back to the present moment during anxiety or cravings.
What is the 5-4-3-2-1 grounding technique?
Feeling stressed, angry, lonely, or anxious are examples of this type of trigger.
What are internal triggers?
In this stage of relapse, a person begins thinking about using again or romanticizing past substance use.
What is mental relapse?
Believing “I already messed up once, so I might as well keep using” is an example of this thinking error.
What is catastrophizing?
Taking breaks, relaxing, and doing enjoyable sober activities can help reduce this common relapse risk factor.
What is stress?
Calling a sponsor, trusted friend, or support person instead of isolating is an example of using this type of coping skill.
What is reaching out for support?
Seeing alcohol at a party or driving past a former drug dealer are examples of this kind of trigger.
What are external triggers?
Actually returning to substance use is known as this stage of relapse.
What is physical relapse?
This thinking error occurs when someone blames others for their choices or refuses to take responsibility for their behavior.
What is blaming?
Setting limits with unhealthy people or situations is an example of practicing these.
What are boundaries?
This coping strategy involves replacing negative or irrational thoughts with healthier and more realistic ones.
What is cognitive restructuring?
This relapse prevention strategy involves avoiding risky people, places, and situations whenever possible.
What is trigger avoidance?
Skipping meetings, isolating, and bottling up emotions are examples of these that may happen before a relapse.
What are warning signs?
Telling yourself “I can quit anytime I want” despite repeated negative consequences is an example of this thinking error.
What is denial?
This self-care concept reminds people in recovery to avoid becoming too Hungry, Angry, Lonely, or Tired.
What is HALT?
This relapse prevention coping skill encourages individuals to experience cravings like an ocean wave—without fighting them—until they naturally pass.
What is urge surfing?
This term describes when a person becomes overly confident in recovery and begins exposing themselves to unnecessary high-risk situations.
What is complacency?
This relapse prevention concept emphasizes that relapse is often a gradual process rather than a single event.
What is the relapse process?
This CBT concept involves identifying irrational thoughts and replacing them with healthier, more realistic ones.
What is cognitive restructuring?