Mind & Body
This breathing technique requires you to inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4.
What is Box Breathing?
The "H" in HALT, which can cause irritability if ignored
What is Hungry?
People, places, and things that remind you of past use are classified as this type of trigger.
What are External Triggers?
A safe person you can call immediately when you feel an urge to relapse.
What is a Sponsor (or accountability partner / support person)?
The strategy of imagining the negative consequences of a relapse from start to finish.
What is Playing the tape through?
This stage of relapse happens first, before a person even thinks about physically using.
What is Emotional Relapse?
This grounding method uses your 5 senses to bring you back to the present moment.
What is the 5-4-3-2-1 technique?
The "A" in HALT, an emotion that often masks fear or sadness.
What is Angry?
Feelings like boredom, anxiety, or loneliness that create an urge to use are called this.
What are Internal Triggers?
Saying "no" to people or places that threaten your peace and sobriety.
What is Setting Boundaries?
Short, positive statements repeated daily to challenge negative thoughts.
What is an Affirmation?
Returning to old, unhelpful thinking patterns, such as glorifying past drug or alcohol use.
What is Mental Relapse?
Tensing and then releasing different muscle groups to reduce physical anxiety.
What is Progressive Muscle Relaxation (PMR)?
The "L" in HALT, which highlights the danger of isolation.
What is Lonely?
Anniversaries, holidays, or specific times of the year that increase cravings.
What are Seasonal (or Calendar) Triggers?
Group meetings like AA, Smart Recovery, or Celebrate Recovery offer this type of community benefit.
What is Peer Support?
Shifting focus from what is going wrong to listing things you appreciate.
What is practicing Gratitude?
Skipping therapy, missing support meetings, or neglecting self-care routines.
What is Behavioral Change (or skipping routine/neglect)?
This physical activity releases endorphins, which act as natural stress relievers.
What is Exercise (or movement)?
The "T" in HALT, which impairs judgment and lowers impulse control.
What is Tired?
This internal physical state—often caused by lack of sleep or poor diet—makes you much more vulnerable to triggers.
What is Physical Vulnerability (or exhaustion/stress)?
The dangerous behavior of withdrawing from friends and family during tough times.
What is Isolating?
The cognitive distortion where you assume the worst possible outcome will happen.
What is Catastrophizing?
Defensiveness, mood swings, and rejecting help from your support system.
What is Defensiveness (or isolating/resistance)?
This practice involves non-judgmentally focusing your awareness on the present moment.
What is Mindfulness?
The primary action you should take immediately when you realize you are experiencing any part of HALT.
What is Pause (or address the basic need)?
This term describes a trigger that happens suddenly without any conscious warning or obvious connection.
What is an Unconscious (or Subconscious) Trigger?
A professional trained to help you identify triggers and develop personalized coping strategies.
What is a Therapist (or Counselor)?
This CBT technique involves identifying, challenging, and changing unhelpful beliefs.
What is Cognitive Reframing (or Cognitive Restructuring)?
The final, physical act of breaking sobriety, which usually occurs after emotional and mental relapse have happened.
What is Physical Relapse?