Coping Skills
This simple coping strategy involves slowly breathing in and out to help regulate the nervous system.
Deep breathing / controlled breathing
A person, place, situation, thought, or emotion that increases the urge to return to an unhealthy behavior is called this.
Trigger
Communication involves your words AND this nonverbal form of communication.
Body language
Name one person who could be part of someone's recovery support system.
Sponsor, therapist, family member, friend, peer, counselor, mentor, etc.
Your day is going terribly and you're irritated with everyone. What's one healthy thing you could do?
Any reasonable healthy coping response.
Name three healthy coping skills someone could use when feeling overwhelmed.
Walking, exercise, breathing, journaling, music, calling someone, grounding, meditation, etc.
True or False: Experiencing a craving means your recovery is failing.
False
Instead of saying "You never listen to me," what type of statement could help communicate your feelings without immediately blaming someone?
An "I" statement
Name three healthy activities someone could use to manage stress.
Exercise, dancing, walking, art, music, journaling, meditation, cooking, sports, etc.
Someone offers you something that could jeopardize your recovery. What's your first move?
Say no, leave, contact support, remove yourself from the environment.
This grounding technique asks you to identify 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
5-4-3-2-1 grounding
Name one internal trigger and one external trigger.
Internal — anger, loneliness, anxiety, thoughts, memories.
External — people, places, substances, certain events.
Name three examples of body language that can influence communication.
Eye contact, posture, facial expressions, gestures, crossed arms, physical distance, etc.
Why is having more than one coping strategy important?
Different situations require different coping strategies, and one strategy may not always be available or effective
Someone you care about tells you they don't trust you yet, even though you've been working hard on your recovery. What's a healthy response?
Recognize that rebuilding trust takes time, manage the emotional response, communicate appropriately, and continue demonstrating consistency.
What's the difference between a coping skill and avoidance?
A coping skill helps someone manage or work through an emotion/situation, while avoidance attempts to escape or ignore it without addressing it.
What does HALT stand for?
Hungry, Angry, Lonely, Tired
Someone sends you a short text saying "Okay." What's one thing you should do before assuming they're angry?
Ask for clarification/check the assumption.
Name four things that could belong in someone's personal recovery toolbox.
Support people, coping skills, meetings, routines, breathing techniques, hobbies, exercise, therapy, medication as prescribed, boundaries, etc.
You realize you're experiencing several warning signs that historically happened before returning to substance use. What's your next move?
Tell someone and activate your relapse-prevention/support plan rather than waiting for the situation to worsen.
You're extremely angry after an argument. Name three things you could do before continuing the conversation.
Take space, breathe, walk, ground, identify the emotion, call a support person, wait until regulated, etc.
You unexpectedly run into someone you used substances with in the past. Name three steps you could take to protect your recovery.
Leave the situation, contact support, identify the trigger, attend a meeting, use grounding, talk with staff/sponsor, change environment, etc.
What are three things you can do when you realize you're too emotionally activated to communicate effectively?
Pause, breathe, ask for space, regulate, walk away temporarily, identify feelings, return to the conversation when calm.
You notice you've stopped answering calls, aren't attending activities, and have started isolating. What could you do before things get worse?
Recognize it as a warning sign, contact support, attend a meeting/group, talk to staff/therapist, reconnect with routine, use coping strategies.
You're experiencing a strong craving while also feeling angry, lonely, and overwhelmed. Give us a five-step game plan for getting through the situation without using.