Coping with Urges
What is urge surfing?
A technique where you “ride out” the urge like a wave instead of giving in to it.
What does relapse mean in recovery?
Returning to substance use after a period of abstinence; it’s part of the recovery process, not failure.
Name one common change in mood that signals a warning sign.
Anger, anxiety, boredom, or depression.
What is a high-risk situation?
A situation where you’ve used substances before and that increases relapse risk.
Name one activity that can distract you from an urge.
Going for a walk, listening to music, reading, or calling a friend/sponsor.
How do you “ride the wave” of an urge?
By acknowledging the urge, observing it without judgment, and knowing it will pass.
What are the “Three A’s” for managing relapse warning signs?
Awareness, Acceptance, Action.
Give an example of a change in behavior that is a warning sign.
Skipping meetings, isolating from others, or neglecting self-care.
What percent of people relapse due to social pressure?
~20%
Why does delaying your response to an urge help?
It gives the urge time to weaken and reduces the chance of acting on it.
Name three strategies from the 14 basic coping strategies.
Avoid triggers, distract yourself, call on social support. (Many others possible)
Why is relapse considered a process, not an event?
Because relapse usually develops over time with warning signs and high-risk situations before use.
What is the difference between warning signs and high-risk situations?
Warning signs are internal changes before relapse; high-risk situations are external environments that increase risk.
Name two examples of high-risk situations related to emotions.
Negative emotions and positive emotions (like celebrating).
List two physical activities that can serve as distractions.
Walking, yoga, running, swimming...
What are the key reminders when practicing urge surfing?
Urges are temporary, discomfort is normal, urges don’t have to be acted on.
What does acceptance mean in the Three A’s model
Seeing the warning signs without judgment and accepting the situation as it is.
What personal warning signs might be unique to someone?
Increased dishonesty, depression during holidays, or other unique behaviors.
How can lifestyle factors increase relapse risk?
Being around people who use or buying substances in risky locations.
Name two arts or crafts that can be used as distraction.
Painting, knitting, scrapbooking, woodworking.
How can role models and social support help with coping urges?
They provide encouragement, advice, and motivation from experience.
How can learning from past relapses help prevent future ones?
It helps you recognize patterns and develop better coping plans to avoid future relapse.
What should you do if you identify a warning sign?
Use the Three A’s: be aware, accept without judgment, and take action to manage it.
What is a “test personal control” high-risk situation?
When someone uses to see if they can control their use without relapse.
What is an example of a social activity that helps delay urges?
Attending a support group meeting or inviting a friend out.