Triggers & Cravings
This type of trigger comes from feelings like stress, boredom, or loneliness.
What are emotional triggers?
This coping skill involves slow breathing in through your nose and out through your mouth.
What is deep breathing?
Relapse is usually a process, not a single ____.
What is event?
This popular recovery saying reminds us to focus on today only.
What is One Day at a Time
This condition often co-occurs with substance use and involves persistent sadness.
What is depression?
This HALT acronym reminds us to check if we are Hungry, Angry, Lonely, or _____.
What is Tired?
Name one healthy replacement behavior for substance use.
Exercise, journaling, calling a sponsor, art, music, walking.
Name one warning sign that relapse might be approaching.
Isolation, romanticizing use, skipping meetings, irritability.
Name three HEALTHY ways to cope with stress
Talking to support; exercise; getting fresh air; mindfulness/meditation; journaling; therapy; time spent with family; watching favorite tv show/movie; listening to music; drawing/painting; time with pets; etc.
Anxiety activates this part of the nervous system.
What is fight-or-flight (sympathetic nervous system)
Name one grounding technique you can use when cravings hit.
Deep breathing, 5-4-3-2-1, cold water, calling someone, etc.
This DBT (Dialectical Behavior Therapy) skill uses temperature change, intense exercise, paced breathing, and relaxation
What is TIPP?
This plan outlines triggers, warning signs, and coping tools.
What is a relapse prevention plan?
What are three physical cues that you are experiencing anger?
Tense muscles, increased heart rate, body temperature changes, blood pressure, clenched jaw/fists, face turning red, etc.
Name one healthy way to express anger.
Talking it out, exercise, journaling, assertive communication.
True or False: Cravings usually last forever unless you give in.
False
Gratitude practices help rewire this part of recovery.
What is mindset/brain thinking patterns
True or False: A lapse means total failure and starting over from zero
False
Name one benefit of long-term sobriety beyond physical health
Better relationships, self-respect, stability, finances, peace.
This skill means expressing your needs respectfully and clearly.
What is assertiveness?
This strategy involves delaying a craving for 15 minutes and doing something healthy instead.
What is urge surfing or delay-and-distract
Name two people in your support system you could call in a crisis
team must name two types: sponsor, friend, therapist, group member, family, hotline, etc.)
The three stages of relapse are emotional, mental, and _____.
What is Physical
This recovery tool helps challenge distorted thinking patterns.
What is cognitive restructuring?
Self-compassion means treating yourself like you would treat a _____
What is a friend?