Triggers & Cravings
People, places, and things are examples of these.
What are triggers?
Triggers are external or internal stimuli that cause cravings to use a substance or engage in a behavior, often leading to a relapse. Identifying and avoiding triggers is a vital, though difficult, part of the recovery process.
This distortion convinces you that if you fail once, you’re a total failure. *(What is all-or-nothing thinking?
What is all-or-nothing thinking?
"All-or-nothing thinking" is a cognitive distortion where a person views their recovery or progress in absolute terms, such as perfect abstinence or total failure, leaving no room for nuance or intermediate successes. This dichotomous thinking, also known as black-and-white thinking, leads to unrealistic expectations and can make a single lapse or setback feel like a catastrophic failure, increasing the likelihood of giving up on recovery.
**DAILY DOUBLE**
These are the 3 stages/types of Relapse we discuss in recovery.
What is, Emotional Relapse, Mental Relapse, and Physical Relapse?
This type of therapy is based on a triangle model, and shows how our thoughts, emotions, and behaviors are all interconnected.
What is CBT / Cognitive Behavioural Therapy?
Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that helps individuals manage their problems by changing the way they think and behave. It focuses on present-day issues and aims to help people identify and modify negative or unhelpful thought and behavior patterns.
The brain’s ability to rewire itself for recovery is called this.
What is neuroplasticity?
Neuroplasticity is the brain's lifelong ability to reorganize its structure, functions, and connections in response to experiences, learning, injury, and environmental changes. This process involves the formation, modification, and strengthening of neural connections, allowing the brain to adapt and change its architecture, whether by developing new skills, forming new memories, or recovering from damage.
HALT stands for these four high-risk states.
What is Hungry, Angry, Lonely, Tired?
HALT is an acronym that stands for Hungry, Angry, Lonely, and Tired, serving as a self-assessment tool to identify common stressors and potential triggers for relapse. By pausing to ask if one is experiencing any of these states, individuals can address their basic physical and emotional needs proactively, thus gaining better self-awareness and managing urges before they become overwhelming.
Hungry: A drop in blood sugar can lead to irritability and poor decision-making, mimicking cravings for a substance.
Angry: Intense emotions like anger can cloud judgment and lead to impulsive actions. The HALT method encourages individuals to find healthy ways to express or manage their anger.
Lonely: Feelings of isolation can increase the risk of relapse as people may seek to fill the void with drugs or alcohol. Connecting with supportive people is a key strategy here.
Tired: Fatigue and lack of sleep can make it difficult to cope with stress and can be a significant trigger. Prioritizing rest and good sleep hygiene is important.
The CBT skill where you write down a thought, check the evidence, and reframe it is called this.
What is thought challenging (or cognitive restructuring)?
In Cognitive Behavioral Therapy (CBT), thought challenging is a technique that involves questioning and examining negative or unhelpful thoughts to identify their validity and develop more balanced, realistic, and adaptive thinking patterns. This process helps individuals to differentiate between thoughts and facts, understand their cognitive distortions (biased thinking), and ultimately change unhelpful behaviors and emotions by reframing negative perspectives.
These are the 2 categories of triggers we discuss in treatment.
What are internal (feelings, thoughts) and external (people, places, things)?
This is the Stage of Change where someone is thinking about change... but hasn’t started yet.
What is... Contemplation.
The stage of contemplation is characterized by an individual becoming aware of a problem behavior and seriously considering changing it (usually within the next six months,) but is not yet fully committed to taking action. Individuals in this stage are ambivalent, weighing the pros and cons of change, and may be stuck in a state of indecision.
Grounding, breathwork, and movement are tools from this therapy approach...
What is somatic therapy?
Somatic therapy is a body-centered form of psychotherapy that focuses on the connection between the mind and body, helping individuals release stored physical and emotional tension. By integrating physical techniques like breathwork, meditation, and talk therapy, it aims to heal trauma, stress, anxiety, and grief by treating the body as the starting point for psychological healing. The goal is to foster self-awareness, provide a sense of safety, and restore the nervous system to a state of balance.
This DBT skill helps ride out a craving like a wave.
What is urge surfing?
Urge surfing is a mindfulness-based technique that involves acknowledging and accepting the presence of an urge, but not acting on it.
An urge is not necessarily a bad thing or something that we should feel shame about, but rather a natural part of human existence—perhaps even more so in addiction recovery.
Just like waves—which come and go—an urge will start to build, peak, and then gradually fade away. When people try to suppress an urge or give in to it, they are often caught up in the peak of the wave and can lose control. However, if they can learn to surf the wave of an urge, they can ride it out and let it fade away naturally.
This is the name for the “automatic, negative thought loops” CBT helps us challenge.
What are cognitive distortions?
Cognitive distortions are biased, irrational, and false thought patterns that reinforce negative emotions and beliefs, increasing misery, anxiety, and motivation to use substances, and making recovery more difficult. These distorted thoughts act as mental filters, leading people to misinterpret reality in negative ways, which can perpetuate the cycle of addiction. Challenging and changing these thought patterns is a key component of therapies like Cognitive Behavioral Therapy (CBT).
Remembering only the “good times” of using while ignoring the pain is called this.
What is romanticizing?
Romanticizing addiction is the process of focusing on the perceived positive or glamorous aspects of substance use or behavioral addiction while intentionally ignoring or minimizing the devastating negative consequences. This form of "selective memory" paints an unrealistic and idealized picture that can be extremely dangerous for individuals in recovery, increasing their vulnerability to relapse.
Tell us about the concept of Grounding, and when it's useful.
What is, a way to bring yourself back to the present moment when feeling overwhelmed.
Grounding techniques are strategies used to help individuals manage intense emotions, traumatic memories, or periods of dissociation by reconnecting them with the present moment. These techniques focus on engaging the senses or engaging in physical activities to redirect attention away from distressing thoughts or feelings and towards the "here and now".
These are the “compass points” that guide your choices.
What are values?
Values in life are the fundamental principles, standards, or beliefs that an individual holds as important, guiding their decisions, actions, and interactions to create a sense of purpose and fulfillment. They serve as a personal compass, influencing what is considered ethical, proper, and right, and shape who a person is and how they relate to the world.
This is the relapse stage where you start bargaining with yourself..."Just one won’t hurt."
What is mental relapse?
The three steps of relapse are emotional relapse, mental relapse, and physical relapse. Emotional relapse involves vulnerability and discomfort, while mental relapse includes thoughts and cravings. Physical relapse is the final step where substance use resumes.
Radical Acceptance is a skill from this therapy model.
What is DBT (Dialectical Behavior Therapy)?
Dialectical Behavior Therapy (DBT) is a type of psychotherapy that teaches individuals skills to manage emotions, tolerate distress, and improve relationships, enabling them to build a life worth living and overcome substance use. It is a modified form of Cognitive Behavioral Therapy (CBT) that combines acceptance and change, offering tools to cope with intense emotions, regulate behaviors, and improve interpersonal effectiveness, making it effective for substance use disorders and other co-occurring mental health challenges.
In Maslow's Hierarchy of Needs.... this is the top level of the pyramid, representing personal growth, purpose, and fulfillment.
What is self-actualization?
Self-actualization is the process of realizing and fulfilling one's full potential. It's the drive to become the best version of oneself and is considered the highest human need in Abraham Maslow's hierarchy of needs. It involves personal growth, self-awareness, and pursuing one's purpose and authenticity.
Name one benefit of having a written post-treatment relapse prevention plan.
What is...
Open Answer :)
Relapse prevention plans are crucial for maintaining long-term recovery from addiction because they help individuals identify and manage high-risk situations, cope with cravings, and develop healthy coping strategies. These plans act as a roadmap to navigate challenges, prevent setbacks, and reinforce positive behaviours.
**DAILY DOUBLE**
True or False: Recovery is only about abstinence from alcohol/substances.
What is, false? (It’s about building a full life, a life with purpose, etc..)
Recovery from addiction is not solely about abstinence, though abstinence is often a crucial component. Recovery is a broader process of healing and change that involves more than just stopping substance use. It encompasses addressing the underlying issues that led to addiction, developing healthy coping mechanisms, and rebuilding one's life in a fulfilling and substance-free way.
What is an External Trigger?
An external trigger in addiction is an external or environmental stimulus, such as a person, place, situation, or sensory cue, that increases the likelihood of relapse by evoking memories or cravings for substance use. Common examples include social gatherings where substances are present, visiting bars where you used to drink, encountering drug paraphernalia, or experiencing significant stress. These external factors are associated with past substance use and can activate the brain's reward system, leading to urges and a higher risk of returning to addictive behavior.
The “A” in ACT stands for this.
What is Acceptance?
ACT (Acceptance and Commitment Therapy) is a type of psychotherapy that helps people develop psychological flexibility by accepting difficult thoughts and feelings while committing to actions aligned with their personal values. It encourages accepting the presence of pain, such as negative thoughts or emotions, and then taking action to build a meaningful and fulfilling life. ACT is evidence-based and uses mindfulness, acceptance, values clarification, and behavioral change strategies to improve psychological well-being.
Name all 5 parts of a SMART goal.
What is... Specific, Measurable, Achievable, Relevant, and Time-bound.
SMART goals are a framework for setting effective objectives, ensuring they are Specific, Measurable, Achievable, Relevant, and Time-bound. This framework breaks the overwhelming long-term goal of recovery into smaller, actionable steps that can be tracked and achieved, building momentum and motivation.
** Daily Double! **
When your actions don’t match your values, you may feel this.
What is guilt/shame?
Guilt and shame are powerful negative emotions that can make a recovery more challenging. In addiction, guilt is feeling bad about one's actions, while shame is feeling like a bad person fundamentally. Both emotions arise from violating personal values and can trap an individual in a destructive cycle of addiction.
Tell us a value you're living by today and how.
What is.......... :)
Open Answer! Tell us about a value you're living by today, and how you're embodying that value in your life.
Values are essential in addiction recovery because they provide a moral compass, guiding individuals towards a more fulfilling and purposeful life beyond substance use. Reconnecting with one's core values helps in rebuilding a positive identity, fostering self-respect, and strengthening relationships, all crucial for sustained recovery.