Tools, Not Temptations
Activities like journaling, drawing, or playing music fall into this category of creative coping skills that allow for expression without words.
What are expressive arts (or creative outlets)?
This fluttery insect symbolizes transformation and the beauty of change, making it a perfect metaphor for growth in recovery.
What is a butterfly?
Many antidepressants aim to increase levels of this neurotransmitter, which regulates mood, sleep, and appetite—functions often affected by addiction.
What is serotonin?
This 2008 song by Amy Winehouse, who struggled publicly with addiction, became an anthem for troubled relationships, but her tragic passing in 2011 cast a shadow over the song’s legacy.
What is "Rehab"?
This fellowship, founded in 1935, offers peer support for individuals recovering from alcoholism, using a 12-step program that emphasizes shared experiences and accountability.
What is Alcoholics Anonymous (AA)?
This skill is about noticing thoughts and feelings without judgment and letting them pass like clouds—often practiced through meditation.
What is mindfulness?
Like this animal that slows down to survive winter, people in recovery often need periods of rest and reflection to renew themselves.
What is a bear?
This stress hormone spikes during withdrawal and is linked to increased cravings and relapse risk, especially in early recovery.
What is cortisol?
This 2017 film, starring Bradley Cooper and Lady Gaga, explores the story of a famous musician’s struggles with addiction, his decline, and the impact it has on his relationships.
What is A Star Is Born?
This practice, central to maintaining sobriety, involves cultivating a mindset of appreciation for even the smallest aspects of life and is often incorporated into daily routines or meetings in recovery. Studies have shown it to enhance emotional well-being and reduce stress.
What is practicing gratitude?
When sadness makes you want to isolate, this DBT skill encourages you to do the opposite—like getting out of bed or reaching out to a friend.
What is opposite action?
Symbolizing assertiveness and fearless leadership, this apex predator serves as a metaphor in recovery work for confronting discomfort, establishing boundaries, and reclaiming personal power.
What is the lion?
Chronic alcohol use can lower levels of this "feel-good" neurotransmitter, often associated with motivation and reward—worsening depressive symptoms over time.
What is dopamine?
This actor, known for his roles in The Godfather and Serpico, has been sober for decades and has become a vocal advocate for recovery, sharing his experience in his memoir The Scent of Success.
Who is Al Pacino?
In addiction recovery, this emotion is often described as "drinking poison and expecting the other person to die."
What is resentment?
This deep breathing technique, often used to manage anxiety and cravings, involves inhaling for 4 seconds, holding for 4, exhaling for 4, and holding again.
What is box breathing?
Celebrated for its problem-solving brain and adaptability, this marine invertebrate symbolizes the cognitive flexibility and inventive thinking essential for navigating obstacles in recovery.
What is an octopus?
This term describes the brain’s ability to reorganize and form new neural connections—something crucial in recovery as the brain adapts to sobriety.
What is neuroplasticity?
This Netflix animated series explores substance use, depression, and existential dread through the lens of a washed-up anthropomorphic horse.
What is BoJack Horseman?
This concept in recovery involves letting go of both the anger toward others and the self-blame, and is often cited as one of the key steps in the 12-Step programs of AA and NA. It has been shown to reduce relapse rates by promoting emotional freedom.
What is forgiveness?
Ice on your face, a cold shower, or intense exercise are all part of this DBT distress tolerance acronym used to quickly shift your physiological state.
What is TIPP (Temperature, Intense exercise, Paced breathing, Paired muscle relaxation)?
Known for its remarkable ability to alter its appearance in response to surroundings, this reptile exemplifies the adaptive skills and situational flexibility crucial for navigating the uncertainties of early recovery.
What is a chameleon?
Alcohol increases this inhibitory neurotransmitter, creating a calming effect short-term, but can disrupt mood regulation long-term.
What is GABA?
This 2015 album The Divine Feminine by rapper and producer reflected his struggles with addiction, but also his journey toward recovery before his tragic death in 2018.
Who is Mac Miller?
In recovery, this term refers to the phenomenon where individuals, often after achieving sobriety for a period of time, feel they have "made it" and stop engaging in recovery work, leading to an increased risk of relapse. It is a key concept in maintaining long-term sobriety.
What is complacency?