Triggers
What is a trigger?
Anything that increases cravings or urges, such as emotions, places, or people.
This coping skill helps you delay acting on a craving until it passes.
Urge surfing
This skill is used when emotions or urges are pushing you toward unhealthy choices.
Opposite action
A self-compassionate replacement for “I messed everything up.”
I’m full of holes but still hold water. What am I?
Sponge
Name 2 internal triggers and 2 external triggers.
Internal: emotions, thoughts, physical sensations. External: people, places, things, times of day, etc. Answers vary.
This helps lower intense emotions by changing body temperature or movement.
TIP skill (temperature, intense exercise, paced breathing) or grounding skill
Feeling sad and isolating increases urges, so an opposite action is to do this.
Connect with others
To help you be more compassionate to yourself, you could talk to yourself like you would a ____.
Friend or someone you care about
Which word in the dictionary is always spelled incorrectly?
Incorrectly
Why can boredom be a major trigger?
When you’re bored, your brain looks for something exciting to do, and old habits can pop up fast.
Making a plan ahead of time for triggers is called this.
Relapse prevention or coping ahead
You feel anxious and want to escape the feeling by using. What would it look like to do the opposite?
Stay present and use coping skills (slowed breathing, grounding skills)
Self-compassion can actually help you do better in the long run because it reduces this.
Anxiety, shame, avoidance, etc.
A cowboy rode into town on Friday. He stayed three days and left on Friday. How?
His horse’s name was Friday.
What’s one way your body might tell you you’re getting triggered?
Feeling tense, restless, or suddenly “on edge.”
Give an example of how you could use the "Delay" skill for an urge.
Tell yourself, “I’ll wait 10 minutes before deciding,” then distract yourself during that time with music, texting a friend, or going for a walk.
You’re home alone, bored, and thinking about using because “there’s nothing else to do.” What would be an opposite action to the urge to use?
Get up and do an activity (text someone, go for a walk, clean, play music)
This is the main goal of self-compassion when you’re struggling.
Supporting yourself instead of tearing yourself down
What building has the most stories?
A library
What’s the difference between a craving and a trigger?
A trigger starts the urge; the craving is the feeling that follows.
Creating a daily routine helps reduce this relapse risk factor.
What is boredom/lack of structure
You’re beating yourself up and thinking, “Why even try?” What would it look like to do the opposite?
Refocus on learning and next steps; Take a small step to try anyways
What is a way you can show yourself compassion when you are feeling bad about yourself?
Do something calming (deep breathing, music, shower, walk), Say something kind or encouraging to yourself, Ask for help or support, Etc.
What has an eye but cannot see and often causes boats trouble?
A storm/hurricane