Triggers
Name an example of an environmental trigger
seeing a place/place with associated past use
bars, clubs, parties
workplace with high demands/toxic environment
Smell of weed/alcohol
What is one of the R's in the 3 R's
Recognize the cravings early
Reduce the craving
Refocus
Urges and cravings will keep getting stronger forever if you don’t give in.
False - Cravings peak and then fade over time.
This simple word can be said out loud or in your mind to stop a harmful thought.
STOP
In the cycle of cravings, what does the step ritual mean?
Beginning to obsess about using the substance.
What is one of the 3 D's
Delay
Distract
Decide
What does “urge surfing” mean in the context of cravings?
riding out a craving like a wave instead of giving in to it?
After blocking an unhelpful thought, what should you do next to stay grounded?
visualization
relaxation
replace it with a healthy or neutral thought
do a distraction activity
use a coping skill
Describe what a euphoric memory is
the brain recalls pleasure and forgets pain. Memories of the pleasurable aspects of drug use may linger long after the pain associated with withdrawal is forgotten
Name a way you can distract yourself when experiencing cravings
go for a walk
meditate
eat something
any healthy coping skill
Fill in the blank
________ how you experience the craving
acknowledge
What’s the main goal of thought blocking?
to interrupt unhelpful thoughts before they grow stronger?
Name some emotional triggers
anxiety
stress
lonely
A positive meaningful statement you repeat to yourself
During urge surfing, how long do cravings usually last at their peak?
20-30 minutes
Describe the thought-stopped technique of snapping
wear a rubber-band loosely on your wrist. Each time you become aware of thoughts of using, snap the rubber band and say “No!” to the thought as you make yourself think about another subject. Have a subject ready that is meaningful and interesting to you.
The last stage in the cycle of cravings is
(Bonus: how do you handle this when it arises)
guilt
Each time you treat a craving by using, it’s back again soon, stronger than ever. This is due to _______
positive reinforcement
Describe two steps involved in practicing urge surfing.
noticing the craving, observing it without judgment, and staying present until it passes
How do our thoughts influence cravings?
Thoughts about using start an argument inside your head. You feel as though you are in a fight, and you must come up with many reasons to stay sober.
Your mind is looking for an excuse to use again (relapse justification).
The argument inside you can feel intense, stirring up emotions which can trigger use.