Triggers/ Cravings
What’s one internal trigger that can lead to using or acting out?
Stress, boredom, loneliness, anger, sadness, etc.
What’s one coping skill you can use when feeling overwhelmed?
Deep breathing, grounding, talking to staff, etc.
What’s “all-or-nothing thinking”?
Seeing things as all good or all bad.
What’s a boundary?
A limit that protects your mental and emotional health.
What’s one thing you can do daily for self-care?
Eat, sleep, shower, take meds, talk to a friend.
What’s an external trigger?
People, places, objects, or situations linked to use.
What DBT skill helps with strong emotions?
Distress Tolerance or Emotion Regulation skills.
What’s “mind reading”?
Assuming you know what others think without proof.
What’s one sign of a healthy relationship?
Respect, trust, communication, safety.
What’s a realistic short-term recovery goal?
Attend a meeting, stay sober today, journal once a day, etc.
True or False: Cravings usually last forever.
False — they usually pass within minutes.
What’s one sensory-based grounding skill?
5-4-3-2-1, holding an ice cube, touching something textured.
Give one way to reality-check a paranoid or suspicious thought.
Ask for evidence, check facts, talk to staff/support.
How can you set a boundary with someone who triggers you?
Say “no,” limit contact, or walk away calmly.
What’s one thing that helps you stay motivated in recovery?
Support from others, remembering progress, music, goals.
Name one healthy way to handle a craving instead of giving in.
Distract yourself, talk to someone, use grounding, go for a walk, etc.
You feel angry and impulsive. What’s a healthy “pause” technique?
Count to 10, take a walk, box breathing, or “STOP” skill.
What’s one positive self-talk statement to replace “I can’t”?
“I can try,” “I’m learning,” “I’ve done hard things before.”
True or False: Trust has to be earned over time.
True — it’s built through consistent actions
What’s a healthy reward you can give yourself for progress?
Rest day, favorite snack, music time, calling a friend.
When working through a craving it can referred to as riding the ___ or ___ surfing.
riding the wave / urge surfing.
open ended
Name a thinking trap you may
All-or-Nothing Thinking
Seeing things in black-and-white categories; if it’s not perfect, it’s a total failure.
→ “If I don’t ace this test, I’m a complete failure.”
Overgeneralization
Seeing a single negative event as a never-ending pattern.
→ “I messed up once, so I’ll always mess up.”
Mental Filter
Focusing only on the negatives and ignoring positives.
→ “I got one piece of criticism, so the whole day is ruined.”
Discounting the Positive
Rejecting positive experiences or compliments as not counting.
→ “They’re just being nice — it doesn’t mean I did well.”
Jumping to Conclusions
Making assumptions without evidence. Includes two subtypes:
Mind Reading: Assuming you know what others are thinking.
→ “They must think I’m stupid.”
Fortune Telling: Predicting the future negatively.
→ “I just know this will go wrong.”
Magnification and Minimization
Blowing things out of proportion (catastrophizing) or shrinking their importance.
→ “This tiny mistake will ruin everything.”
Emotional Reasoning
Believing that your feelings reflect objective reality.
→ “I feel anxious, so something bad must be about to happen.”
Should Statements
Using “should,” “must,” or “ought to” to pressure or guilt yourself or others.
→ “I should be doing better.”
Labeling and Mislabeling
Defining yourself or others by one event or behavior.
→ “I forgot — I’m such an idiot.”
Personalization (and Blame)
Taking responsibility for things outside your control, or blaming others unfairly.
→ “It’s my fault the meeting went badly.”
Are boundaries easy to enforce?
open ended
What’s one thing you’ve learned about yourself in recovery that helps you keep going?
Open ended