Coping skills
What is one healthy activity you can do when you are feeling stressed or overwhelmed?
Exercise, walking, listening to music, journaling, deep breathing, etc.
What is one physical sign that you may be becoming angry?
Clenched fists, racing heart, tense muscles, raised voice, etc
What is one person you could contact when you are struggling with a craving?
Sponsor, counselor, peer, trusted friend, family member, etc.
What is one sign that your body may be experiencing stress?
Muscle tension, racing heart, sweating, headaches, irritability, etc
What is one positive quality you like about yourself?
Any appropriate positive quality.
What coping skill involves slowly breathing in and out to help calm your body?
Deep breathing.
What is one thing you can do when you notice your anger starting to build?
Take a break, breathe, walk away, count, or use a coping skill.
What does “HALT” stand for?
Hungry, Angry, Lonely, Tired.
True or False: Ignoring stress always makes it go away.
False.
True or False: Making mistakes means you are a failure.
False.
If you are angry, what is one healthy thing you can do before responding to someone?
Take a break, walk away, breathe, or give yourself time to cool down.
True or False: Taking a few minutes away from a heated situation can help prevent you from saying or doing something you may regret.
True.
Why is changing your environment sometimes an effective coping skill when experiencing a craving?
It can remove you from triggers and give you time to let the craving decrease.
What is one healthy way to manage anger without taking it out on someone else?
Take space, exercise, journal, breathe, or talk to someone.
What is the difference between self-esteem and self-confidence?
Self-esteem relates to how you value yourself, while self-confidence relates more to your belief in your ability to accomplish something.
What is one coping skill you can use when you notice yourself having a craving?
Distract yourself, contact support, change your environment, practice mindfulness, or use urge-surfing.
Someone says something that makes you angry. Instead of immediately reacting, what is one healthy question you can ask yourself?
What outcome do I want?” or “Will reacting this way help or hurt the situation?”
What is “urge surfing”?
Observing a craving without acting on it and allowing it to rise and fall like a wave.
Why can getting enough sleep be an important coping skill in recovery?
Poor sleep can increase stress, irritability, emotional reactivity, and vulnerability to cravings.
Someone says, “I've messed up so many times that I'll never change.” What is one healthier way they could reframe that thought?
“I've made mistakes, but I can learn from them and make different choices moving forward.”
You are having a stressful day and suddenly want to use. Name three healthy coping skills you could use before acting on the craving.
Any three appropriate skills such as calling a support person, exercising, leaving the triggering environment, deep breathing, attending a meeting, or distracting yourself.
You are extremely angry during an argument and feel like using substances to cope. Name three healthy coping skills you could use before responding or making a decision.
Take space, deep breathing, exercise, call someone, journal, mindfulness, or use another healthy distraction.
A person says, “I can handle being around people who are using because I’m strong enough.” What coping/recovery concept should they consider?
Identifying triggers and high-risk situations and recognizing that avoiding unnecessary exposure can be an important relapse-prevention strategy.
You are overwhelmed, angry, and thinking about using. What should you address first: the problem, the emotion, or the urge to use? Explain your answer.
Address immediate safety/emotional regulation and the urge first so you can think more clearly before addressing the larger problem.
You have made progress in recovery but keep focusing on your past mistakes. Name three things you can do to build healthier self-esteem.
Recognize progress, practice positive self-talk, set achievable goals, practice self-care, identify strengths, accept mistakes as learning experiences, or celebrate small accomplishments.