Relapse Prevention
To avoid triggering situations, people should avoid these things to decrease likelihood of relapse.
What Is "People, Places, and Things"
A technique that helps individuals think of potential consequences of picking up drugs/alcohol before they use based off of previous experiences.
What Is "Play the Tape Through"
Writing down what you’re feeling or thinking is called this type of coping skill.
What Is "Journaling"
This style is forceful, demanding, or disrespectful, often ignoring others’ needs.
What is "Aggressive"
Using your five senses to notice your surroundings (sight, sound, touch, taste, smell) is called this mindfulness strategy.
What is "5 Senses"/"5-4-3-2-1" Technique
When a craving hits, doing something like calling a friend, going for a walk, or taking deep breaths is called this.
What Is "Coping Skills/Grounding Strategies"
What Is "Pause"
When you feel stress or cravings, doing this for a few minutes can help calm your body and mind. This can be used in various environments.
What Is "Deep Breathing"
This style avoids expressing your needs or opinions, often letting others decide for you.
What Is "Passive"
You’re feeling restless and triggered. Name one mindful action you could take to calm down and stay in control.
Walking, Body Scan, Grounding, Paying attention to senses, Journaling, etc.....
Writing down your triggers, warning signs, coping skills, and support contacts is called this.
What Is "Relapse Prevention Plan"
Reaching out to this kind of person can help you stay on track during difficult moments in your recovery.
What Is "Sponsor"
These thoughts pop into your head automatically and often make you feel bad or want to act impulsively.
What Is "Automatic Negative Thoughts"
This communication style is clear, honest, and respectful of both your needs and others’.
What Is "Assertive"
When your mind is stuck on worries or cravings, this skill helps bring your focus back to the present.
What is "Grounding"
Thinking “just one won’t hurt” or "It's my birthday, I deserve to have a drink" is this kind of thought trap that can lead back to use.
What Is "Rationalization"
This part of the brain reacts to a perceived threat "automatically" and can push you to act without thinking.
What is Brain Stem/"Survival" Brain
When your thoughts exaggerate a situation, such as “I always mess up,” or "I never do anything right" this thinking trap is happening.
What Is "All Or Nothing"/"Black and White" Thinking
Ignoring a conflict and not expressing your feelings is using this communication style.
What Is "Passive"
Accepting your emotions or cravings doesn’t mean you give in; it means you do this.
What Is "Notice Them" for what they are
Thinking "If this happens, I won't be able to handle it and I will definitely have to use" refers to this term.
What Is "Reservation"
This part of your brain is in charge of planning, decision-making, and stopping impulsive actions.
What Is Prefrontal Cortex/"Thinking" Brain
This skill involves changing a negative thought into a more positive or helpful thought to reduce strong emotions and decrease likelihood of impulsive behaviors.
What is "Cognitive Reframing/Restructuring"
This style expresses feelings indirectly, often through sarcasm, jokes, or subtle digs.
What Is "Passive Aggressive"
Paying attention to your emotions and surroundings without judgment is called this.
What is "Mindfulness"