Refreshers
This term describes the early warning signs that a lapse might be coming.
What are triggers?
This simple physical action can calm the nervous system quickly.
What is deep breathing?
The first step to managing anger is identifying this.
What are early signs or physical cues?
Choosing a short-term reward even if it harms you later is called this.
What is instant gratification?
Writing down your feelings in a notebook is an example of this.
What is journaling?
This type of support system can include family, peers, counselors, or meetings.
What is a sober support network?
Stress often comes from this type of thinking pattern that exaggerates danger.
What is catastrophizing?
Counting to 10 before reacting is an example of this anger-management technique.
What is pausing or using a time-out?
Recovery often requires choosing this type of reward instead.
What is delayed gratification?
Talking to a supportive friend instead of acting on a craving uses this type of coping.
What is social support?
This skill involves recognizing the connection between your thoughts, feelings, and behaviors.
What is CBT (cognitive behavioral therapy)?
Taking a 10-minute walk or stretch break during a stressful moment is an example of this.
What is a grounding or coping strategy?
This type of communication expresses feelings respectfully without aggression
What is assertive communication?
Substance use often appeals to this part of the brain that seeks quick rewards.
What is the reward system / limbic system?
This grounding skill uses your senses to bring you back to the present moment.
What is the 5-4-3-2-1 technique?
These three factors—people, places, and things—commonly threaten recovery.
What are high-risk situations?
This hormone rises when we’re stressed and can impact cravings.
What is cortisol?
Anger often covers up this deeper emotion.
What is hurt, fear, or sadness?
Practicing patience and tolerance builds this long-term skill needed for recovery.
What is self-control?
Replacing negative self-talk with positive statements is known as this.
What are affirmations or reframing?
This recovery tool involves making a plan for what you will do if you feel close to a relapse.
What is a relapse prevention plan?
Stress management skills like meditation and mindfulness work because they activate this body system.
What is the parasympathetic nervous system?
Challenging the thoughts that fuel anger comes from this therapeutic approach.
What is cognitive restructuring?
This technique helps resist instant gratification by imagining the positive outcome of waiting.
What is urge surfing or visualization?
Identifying your values and acting according to them is a core idea of this therapeutic approach.
What is ACT (Acceptance and Commitment Therapy)?