Warning Signs
What is the very first stage in the process of relapse, often marked by increased stress and avoiding people?
What is Emotional Relapse?
What is a challenging situation where friends or acquaintances encourage substance use?
What is Social Pressure?
What is the technique used to focus on the present moment, such as naming five things you can see, four things you can touch, and so on?
What is a Grounding Technique? (or "5-4-3-2-1 Technique")
Why is having a consistent and balanced sleep schedule important for preventing relapse?
Fatigue (Tired) is a high-risk HALT state, and poor sleep makes coping skills weaker.
Which part of the S.M.A.R.T. acronym ensures your goal is clearly defined and focused?
What is Specific?
Shame, anger, fear, and guilt are examples of this type of warning sign.
What are Internal Triggers?
What is the term for places or objects cause a strong desire or urge to use?
What are Environmental/External Cues?
What is a social skill used to clearly say "no" to a request to use substances without feeling guilty or apologetic?
What is Assertive Communication? (or "Refusal Skills")
What is a pleasure inventory, and what's its purpose?
A list of healthy activities, hobbies, or simple things that bring joy; its purpose is to find healthy ways to fill time and manage stress/boredom.
Which part of the S.M.A.R.T. acronym asks if the goal is important and realistic for you right now?
What is Relevant (or Realistic/Reachable)?
What is the common acronym used to remind people of four physical/emotional states that are common triggers for relapse?
What is H.A.L.T.? (Hungry, Angry, Lonely, Tired)
What is the common phrase used in recovery to describe elements to be avoided or managed due to their potential to trigger use?
What are People, Places, and Things?
What is the strategy of mentally walking through a high-risk situation and clearly seeing yourself successfully using a coping skill instead of using a substance?
What is Mental Rehearsal? (or "Visualization")
What is self-efficacy, and why is it key to maintaining recovery?
The belief in one's own ability to succeed in specific situations or tasks (e.g., stay sober); it provides the internal strength to face challenges.
Which part of the S.M.A.R.T. acronym focuses on concrete ways to track progress, such as meeting attendance or days sober?
What is Measurable?
What is a return to old, unhealthy thought patterns, such as rationalizing or minimizing consequences, called?
What is Mental Relapse?
Lack of constructive activity and feeling disconnected, which can be overcome by finding new hobbies or joining a group.
What are Boredom and/or Isolation?
Calling a sponsor, watching a funny video, or solving a puzzle are examples of this type of coping skill.
What is a Distraction Tool?
What is the concept of "urge surfing" as a coping strategy, and how is it practiced?
Urge surfing is a mindfulness technique where you acknowledge an urge (craving) without acting on it, visualizing it as a wave that will build, peak, and eventually pass, usually lasting only a short period (15-30 mins).
Maintaining abstinence for one year is an example of this type of goal.
What is a Long-Term Goal?
When an individual starts secretly planning to use or placing themselves in risky situations before any actual drug/alcohol use, this is known as...
What is Covert Planning?
What is the cognitive error where a person thinks they can use "just once" or switch to a "less addictive" substance without any negative consequences?
What is a Relapse Justification? ("Substance Dependence is Cured")
What is any deliberate action taken to improve one's physical, mental, and emotional well-being?
What is Self-Care?
Explain the difference between internal triggers and external triggers, and provide one example of each.
External triggers are environmental cues (people, places, things) that remind someone of past use (e.g., driving past an old bar). Internal triggers are emotional or physical states (HALT: Hungry, Angry, Lonely, Tired, or feeling stressed/sad) that precede a craving.
Attending three 12-step meetings this week is an example of this type of goal.
What is a Weekly Action (or Short-Term Goal)?