Stress Management
What’s the name of the breathing method using a 4-4-4-4 count
box breathing
What’s the purpose of the 5-4-3-2-1 grounding method?
To reduce anxiety and refocus attention
What is a trigger in recovery
Something that causes emotional discomfort or craving
Recommended hours of sleep for adults?
7–9 hours
What’s the purpose of a recovery plan
Structure and support for maintaining sobriety
Name one physical symptom of stress
Muscle tension, rapid heartbeat, headaches
Give one healthy way to cope with stress
Journaling, talking to a friend, exercise
Name a way to manage cravings
Call someone, breathing, use distraction
One benefit of regular exercise in recovery?
Boosts mood, relieves stress
Name a recovery support group
AA, NA, SMART Recovery
What is the body’s automatic reaction to stress called?
Answer: Fight-or-flight response
What does CBT stand for
Cognitive Behavioral Therapy
What does HALT stand for
Hungry, Angry, Lonely, Tired
What is mindfulness?
Being present in the moment without judgment
Difference between a sponsor and a therapist?
Sponsor = peer; therapist = mental health professional
What brain structure is primarily involved in triggering the fight-or-flight stress response?
The amygdala
he amygdala plays a key role in emotional processing and activates the body’s stress response by signaling danger—even if it’s only perceived.
What are two signs that a coping skill is unhealthy or ineffective?
it leads to avoidance or denial of emotions
It causes harm to physical or mental health (e.g., substance use, aggression)
Explanation: Unhealthy coping might feel relieving short-term but can reinforce stress or create new problems. Recognizing these signs helps steer toward positive tools.
Name two internal and two external triggers that someone in recovery might experience.
Internal triggers: Stress, boredom
External triggers: Seeing someone use substances, walking past an old hangout spot
Explanation: Triggers can come from thoughts and emotions or from people, places, and situations. Recognizing both types helps individuals plan effective coping responses.
Name two internal and two external triggers that someone in recovery might experience.
Internal triggers: Stress, boredom
External triggers: Seeing someone use substances, walking past an old hangout spot
Explanation: Triggers can come from thoughts and emotions or from people, places, and situations. Recognizing both types helps individuals plan effective coping responses.
What is one benefit of using a daily recovery journal or log?
Answer: It helps track triggers and progress while encouraging self-reflection and accountability.
Explanation: A recovery journal promotes emotional awareness, builds routine, and gives individuals a safe space to process thoughts and victories—big or small.
Name two differences between problem-focused coping and emotion-focused coping.
Problem-focused coping addresses the issue directly (e.g., making a plan or solving a problem).
Emotion-focused coping manages the emotional response to stress (e.g., deep breathing, reframing thoughts).
Understanding the difference helps individuals choose the best strategy based on the type of stress they’re facing—whether it’s controllable or not.
Explain the difference between adaptive and maladaptive coping strategies with one example of each.
Adaptive coping helps manage stress in a healthy and constructive way (e.g., practicing mindfulness)
Maladaptive coping temporarily relieves stress but often worsens it over time (e.g., avoidance through substance use)
Explanation: Adaptive strategies promote healing and resilience, while maladaptive ones might block progress or cause further emotional harm.
What is urge surfing, and how can it help with cravings?
Urge surfing is a mindfulness technique where the individual observes a craving like a wave—acknowledging it without judgment, and letting it rise and fall without acting on it.
Explanation: Rather than fighting or suppressing cravings, urge surfing teaches non-reactivity and emotional tolerance, helping build mastery over impulses.
What is urge surfing, and how can it help with cravings?
Answer: Urge surfing is a mindfulness technique where the individual observes a craving like a wave—acknowledging it without judgment, and letting it rise and fall without acting on it.
Explanation: Rather than fighting or suppressing cravings, urge surfing teaches non-reactivity and emotional tolerance, helping build mastery over impulses.
Describe how creating a personal relapse prevention plan can help someone in long-term recovery.
Answer: It provides proactive strategies for identifying early warning signs, building coping responses, and reinforcing support systems to prevent setbacks.
Explanation: Relapse prevention plans empower individuals to stay one step ahead of challenges by combining awareness, planning, and peer/community connection.