DEAR
MAN
MAN
What does the “D” in DEAR MAN stand for?
Describe – Clearly describe the situation using facts.
Name one healthy coping skill for managing anxiety.
Deep breathing/meditation, journaling, grounding, talking to someone, listening to music.
What is a trigger?
Anything that causes an emotional or physical distress based on past experiences.
True or False: Addiction is a choice.
False – it’s a disease that affects the brain.
What is one basic daily life skill that helps with structure and stability?
Maintaining a daily routine.
What is the purpose of using the DEAR MAN skill?
To communicate effectively while maintaining relationships.
What is the "5-4-3-2-1" grounding technique used for?
Managing anxiety and bringing awareness to the present moment.
True or False: All triggers are obvious and easy to identify.
False
Name one common reason people relapse.
Triggers, lack of support, stress, untreated mental health issues.
What is budgeting?
Planning how to spend and save your money.
What does the “E” and “A” stand for in DEAR MAN?
Express and Assert.
How does physical activity help with emotional regulation?
It distracts your mind from the problem, exhausts built up energy, and reduces stress
Give an example of an internal trigger.
Feeling lonely, anxious, or having certain thoughts.p
What part of the brain is most affected by addiction?
The reward center (dopamine system, especially the limbic system).
Name a life skill that can help improve communication.
Active listening or assertiveness (DEAR MAN)
What does “Reinforce” mean in DEAR MAN?
Explaining the positive outcomes of getting your needs met or showing appreciation.
What coping skill can you use if you can’t leave a triggering situation right away?
Mindfulness, distraction, deep breathing, self-talk.
Give an example of an external trigger.
A place, smell, person, song, or situation.
Name one risk factor for addiction.
Genetics, trauma, peer pressure, mental illness, being around people who use.
What’s one way to set a healthy boundary?
Clearly state your needs respectfully and consistently enforce limits.
Name all 7 components of DEAR MAN.
Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate.
What’s the difference between avoidance and healthy distraction?
Avoidance is escaping the problem long-term; healthy distraction is a temporary tool used with intent to return to the issue.
What is one way to prepare for an expected trigger?
Plan coping skills ahead, use grounding, talk to a support person.
What is the difference between physical and psychological dependence?
Physical = body withdrawal symptoms; Psychological = emotional/mental cravings.
What is one life skill that supports long-term recovery?
Time management, stress management, goal setting, or self-care.