Coping Skills Toolbox
What’s one example of a “grounding” technique?
What is 5-4-3-2-1
What is a body scan/ breathing exercise
What is gentle movement (walk, stretch, yoga)
What is journaling, coloring
Define what a “trigger” is in recovery.
What is anything that causes a strong urge to use substances or brings up emotional distress related to past use?
HALT
What is Hungry, Angry, Lonely, Tired
Name 2 feelings from the “feelings wheel” that are often confused.
What is: Anger & Hurt, Anxiety & Excitement, Fear & Embarrassment, Loneliness & Sadness, etc.
Define a boundary.
What is a limit or guideline that you set to protect your emotional, physical, mental, and spiritual well-being.
This can include getting enough sleep, practicing relaxation, engaging in hobbies, and spending time with loved ones.
What is self-care?
Define internal / external triggers and identify one of each for yourself.
Internal: These come from within your mind or body — often emotional or physical states that spark cravings or distress.
External: These are outside cues in your environment that remind you of past substance use or create pressure to use again.
SMART (goal)
What is Specific, Measurable, Achievable, Relevant, and Time-Bound?
Why is naming your feelings helpful in recovery?
What is naming your feelings helps you regulate them, reduce their intensity, and respond instead of react?
Example- What is: They dismiss your feelings or make you feel guilty for expressing your needs (red). They take accountability and are willing to have hard conversations with care (green).
Name three ways to self-soothe using the 5 senses.
Sight: Looking at calming images, watching nature, focusing on a candle flame
Sound: Listening to music, white noise, guided meditation, humming
Touch: Wrapping in a soft blanket, holding a warm mug, petting an animal, using fidget tools
Smell: Aromatherapy, smelling essential oils or perfume, fresh laundry
Taste: Eating a comforting snack, sipping tea, chewing gum, sour candy
What does “urge surfing” mean, and how do you do it?
BONUS: approximately how long does it take for an urge to use to pass?
What is a mindfulness-based technique where you observe your craving like a wave — rather than trying to fight it or act on it.
~ 20-30 minutes
Recognize, Accept, ______, Nurture
What is Investigate
What’s the difference between reacting and responding?
BONUS: Describe a time where you responded instead of reacted.
What is: reacting is impulsive and emotionally driven, while responding is thoughtful and intentional?
What’s one way to assert a boundary respectfully?
What is an “opposite action” and when would you use it?
What is doing the opposite of an emotion-driven urge to change how you feel?
Feeling depressed → urge to isolate → opposite action: reach out to a friend or go for a walk
What’s a healthy substitute behavior when experiencing a craving?
What is: Calling a sober friend or support person, Moving ones body, Watching a comfort show or movie, Playing a game, Eating something yummy, Going to a meeting, etc
What is DEAR MAN used for, and what does the A stand for?
BONUS: What do the other letters stand for?
What is a skill for assertive communication and getting your needs met while maintaining relationships?
*Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate
Describe the difference between guilt and shame.
What is: guilt says "I did something bad/regretful/against my values" and shame says "I am a bad person"
What’s the difference between setting a boundary and giving an ultimatum?
What is: a boundary communicates your needs and what you will do to protect your well-being, while an ultimatum tries to control someone else's behavior?
What’s one coping skill you learned in group that surprised you by actually working — and why do you think it helped?
Example: "What is talking about my cravings out loud? I thought it would make them worse, but it made them feel less powerful."
What is the DEADS strategy and how is it used?
What is DEADS: Delay, Escape, Avoid, Distract, Substitute - a strategy for managing cravings and urges in early recovery?
Explain GRIT and when you might use it.
What is Ground, Reflect, Intend, Try again, a skill for staying committed to recovery even when things get hard or relapse occurs?
What is the skill of exploring, naming, and understanding your emotions instead of avoiding or suppressing them?
What is processing.
What’s a belief about relationships that you’ve had to unlearn in recovery?
Example - What is: 'I have to take care of everyone to be loved,' or 'If I set boundaries, people will leave me'?