Internal Triggers
This internal trigger involves feeling restless, or unmotivated.
What is boredom?
A place that sells alcohol or substances.
What is a bar or liquor store?
A grounding skill that uses slow, controlled breathing.
What is box breathing?
A recovery goal focused on improving sleep, nutrition, and movement.
What is physical health?
You’re feeling bored and start thinking about using.
What is using distraction or structure as a coping skill?
This trigger often shows up as harsh self-criticism or negative inner dialogue.
What is negative self-talk?
Seeing or hearing from people connected to past substance use.
What are old using friends?
A coping skill that involves reaching out instead of isolating.
What is calling a support person?
This goal helps reduce isolation and build accountability.
What is building a sober support network?
An old friend texts asking to hang out.
What is setting boundaries or not responding?
This emotional trigger is commonly linked to relapse after regret or mistakes.
What is shame or guilt?
Unplanned days with no routine or structure.
What is unstructured free time?
This DBT skill encourages acting opposite to urges driven by emotion.
What is opposite action?
A goal focused on housing, finances, and daily responsibilities.
What is stability?
You feel overwhelmed and your thoughts start spiraling.
What is grounding or breathing?
This internal state includes racing thoughts, tension, and feeling overwhelmed.
What is anxiety or stress?
Situations involving court, probation, or legal pressure.
What are legal stressors?
A skill that helps you reconnect to the present moment using the senses.
What is grounding (5-4-3-2-1)?
This goal involves learning to tolerate emotions without escaping.
What is emotional regulation?
You have a stressful court date tomorrow and feel cravings increase.
What is reaching out for support and planning ahead?
This internal trigger can involve flashbacks, body memories, or emotional flooding.
What are trauma reminders
Events or dates that bring up strong memories of past use or loss.
What are anniversaries or holidays?
This coping skill involves checking whether a choice aligns with recovery values.
What is a values check?
A long-term goal focused on meaning, purpose, and identity beyond addiction.
What is developing purpose or identity?
You’re doing well in recovery but feel uncomfortable with success and stability.
What is fear of change or fear of success—and using coping skills to sit with it?