Triggers and Cravings 101
List three external triggers that someone in early recovery might run into without planning for it.
Examples: seeing certain people, driving past old using spots, payday, parties, smells, specific songs, holidays.
When you can’t use your go-to coping skill, name three backups you could use that take less than 5 minutes.
Examples: paced breathing, grounding, quick walk, text a friend, mantra, cold water, stretching.
This nerve acts like the body’s “chill switch,” helping regulate heart rate, digestion, and emotional safety.
What is the vagus nerve?
List three signs you’re drifting into emotional relapse long before cravings show up.
Examples: isolating, poor self-care, irritability, skipping meetings, poor sleep, withdrawing from connection.
List three small daily habits that support your mental health more than people realize.
Examples: drinking water, making your bed, 10-minute walk, showering, eating breakfast, talking to a friend.
Name two internal triggers and one healthy way to respond to them.
Examples of triggers: loneliness, shame, anxiety, boredom, racing thoughts.
Healthy response: grounding, reaching out, journaling, using distress tolerance, taking a walk.
You notice your emotions are building fast. Name two DBT skills you could use immediately and explain why they work.
Examples:
STOP: interrupts impulsive reactions.
TIP: changes body chemistry to reduce emotional intensity.
Pros/Cons: slows decision-making.
Self-soothe: regulates the nervous system through senses.
Name two things the vagus nerve helps regulate, and one activity that stimulates it when you’re overwhelmed.
Regulates: heart rate, digestion, stress response, emotional safety.
Activities: slow breathing, humming, cold water, gentle movement, grounding, social connection.
Describe a situation where someone might think, “I’m fine,” but is actually in mental relapse.
Examples: bargaining thoughts (“just one”), glamorizing past use, secret planning, scrolling old contacts.
Give two examples of healthy boundaries.
What is: saying no, limiting time with chaotic people, protecting sleep, etc.
Describe one scenario where a craving might surprise you even when you were feeling stable earlier.
Examples: random memory popping up, argument with partner, hearing a song, unexpected stress, good news celebration trigger.
List three coping skills that do NOT involve avoiding the problem, and explain how one of them helps you face the situation.
Examples: journaling, talking to someone, asking for help, making a plan, grounding, setting boundaries.
List three physical signs that your nervous system is shifting into fight-or-flight—even if your brain hasn’t caught up yet.
Examples: faster heart rate, tight chest, shallow breathing, sweating, jaw clenching, restlessness.
Name three high-risk situations unique to weekends and explain why weekends are harder for many in early recovery.
Examples: unstructured time, boredom, parties, loneliness, payday, sports events.
Why: lack of routine, increased access, old habits.
Many people in recovery struggle with relationships. Give one example of a red flag AND one example of a green flag.
Red flag: love-bombing, lack of boundaries, chaos, disrespect.
Green flag: consistency, honesty, emotional maturity, respecting your recovery.
What are three early warning signs that you’re heading toward emotional relapse—even if you haven’t had a craving yet?
Examples: isolating, skipping meals, not showering, irritability, avoiding support, poor sleep, lying “just a little.”
Describe a time (real or hypothetical) when using a coping skill didn’t work the first time. What’s one skill you could layer on top to make it more effective?
Possible combos: grounding + paced breathing, journaling + reaching out, walking + self-talk, cold water + meditation.
Many people feel “off” or emotionally raw in early sobriety. Explain one brain-related reason AND one body-related reason this happens.
Brain: dopamine recalibration, overstimulated stress response, reward system dysregulation.
Body: sleep issues, hormone shifts, blood sugar swings, nervous system sensitivity.
You’re heading into a stressful family event. List three protective factors you could put in place ahead of time.
Examples: drive yourself, have an exit plan, bring a support person, set a time limit, have someone to text/call, practice grounding beforehand.
Name the four main communication styles and describe each one.
Passive: avoiding conflict, saying “it’s fine” when it’s not.
Aggressive: yelling, blaming, or demanding when overwhelmed.
Passive-aggressive: silent treatment, sarcasm, saying “whatever.”
Assertive: stating needs respectfully, using “I-statements,” setting clear boundaries.
You’re hit with a craving at a super inconvenient time (work, family event, etc.). Explain the three-step process you’d use to ride it out without acting on it.
Possible steps: pause/breathe, grounding, urge surfing, reaching out, removing self from trigger, reminding self of consequences, waiting 10–20 min.
You’re overwhelmed, dysregulated, and tempted to shut down. Using Polyvagal Theory, describe one way to shift up the ladder toward a regulated state—and why it works.
Examples:
Movement shifts you from dorsal to mobilized.
Co-regulation (talking to someone) activates ventral vagal safety.
Slow breathing signals the parasympathetic system to calm.
Orienting or grounding reconnects you to the environment and safety cues.
This “time machine” brain structure is responsible for emotional memory and can make triggers feel like emergencies.
What is the amygdala?
Explain the difference between avoiding a trigger and strategically managing a trigger, and give one example of each.
Avoiding: pretending it doesn’t exist, not learning skills.
Managing: planning ahead, coping, building tolerance.
Examples:
• Avoiding = never leaving the house.
• Managing = going out but with boundaries, support, and coping tools.
You wake up feeling stressed, cranky, and vaguely existential (classic). Describe your ideal 3-step “reset routine” to regulate your nervous system and get back on track.
Examples: grounding + movement + hydration; breathwork + shower + connection; 10-minute walk + mindful check-in + breakfast.