COPING SKILLS
Taking slow, deep breaths to calm your body when you're upset.
Deep breathing
A person, place, feeling, or situation that makes you want to use again.
Trigger
Running out of money can create this common stress.
Financial stress
The emotion where people experience sudden fear, worry, and physical changes like increased heart rate and rapid breathing.
Anxiety
Being honest builds this.
Trust
This healthy activity releases endorphins and reduces stress.
Exercise
This plan helps you know what to do before a relapse happens.
Relapse Plan
An argument with family or friends is an example of this.
Relationship conflict/stress
Changing negative thoughts into healthier ones is called this.
Cognitive Reframing or Positive Thinking
The personal rules and guidelines you set to protect your physical, mental, and emotional well-being from being violated
Boundaries
Writing your thoughts and feelings in a notebook each day
Journaling
What are 3 ways to live a balanced life
Exercise, Nutrition, Sleep
Not getting enough of this can increase stress and cravings.
Sleep
"I’ll never be good enough."
"They must think I'm stupid for saying that."
"Things will never work out for me."
"I'm always messing things up."
"I'll never change" are all examples of what type of thinking?
Negative Thinking
Name three qualities of a healthy relationship.
When cravings become overwhelming, calling this person can help keep you accountable.
Support Cheerleader
Trusted friend/Family
Sponsor
Elder
Other...
Taking care of yourself physically or emotionally is important to prevent relapsing from HALT. What does HALT represent?
Hungry
Angry
Lonely
Tired
Name 4 things that lead to stress
Death of loved one
Relationships
Family situations
Work (conditions/relationships)
Unresolved issues
Conflict with neighbours
others...
Name two healthy ways to deal with anger.
What are four signs of an unhealthy relationship
Physical, mental, emotional, spiritual abuse
Jealousy
Control
Poor communication
Others...
Name five healthy coping skills that can replace using alcohol or drugs.
Name five common relapse triggers.
One way to cope/deal with stressful sitations:
A. Death of loved one
B. Break up/separation
C. Difficult Child
D. Conflict with family/friend
Allow yourself to grieve—it's okay to cry.
• Talk with trusted family, friends, counselor.
• Attend a grief support group if available.
• Pray or engage in spiritual practices that bring comfort.
• Create a memory book, photo album, or memory box.
• Take care of your physical health (eat, sleep, exercise).
• Spend time with supportive people instead of isolating yourself.
• Avoid using alcohol or drugs to numb the pain—they often make grief more difficult in the long run.
B.
Give yourself time to heal instead of rushing into another relationship.
• Talk about your feelings with someone you trust.
• Limit contact if continued communication makes healing harder.
• Stay active with hobbies, work, or volunteering.
• Journal your thoughts and emotions.
• Focus on self-care and personal growth.
• Remember that your worth is not defined by the relationship ending.
C
Stay calm before responding.
• Take a brief "time-out" if emotions are escalating.
• Set clear, consistent rules and consequences.
• Ask for help from your partner, family, or community resources when needed.
• Spend one-on-one quality time with your child.
• Model the behavior you want to see.
D
Pause before reacting when emotions are high.
• Listen to understand before responding.
• Use respectful "I" statements (e.g., "I feel hurt when...").
• Avoid yelling, insults, or bringing up old conflicts.
• Be willing to apologize when appropriate.
• Set healthy boundaries if the relationship is harmful.
• Seek mediation or counseling if conflicts continue.
• Choose peace over always being right.
Feelings are temporary, but _________ determine our actions.
CHOICES
What are five things you can do to manage conflict in a relationship?
1. Avoid bringing up the past 2. Seek out a compromise 3. Listen without interrupting 4. Consider your partner's perspective 5. Listen actively 6. Avoid hurtful language 7. Show respect and understanding for your partner's feelings