Triggers and Cravings
What is a trigger?
A person, place, thing, thought, feeling, or situation that creates an urge or craving to use substances.
Name two healthy coping skills.
exercise, prayer, meditation, journaling, talking to someone, meetings, music, walking, breathing exercises, or hobbies.
True or False: Mental health only matters if someone has a diagnosed mental illness.
False. Everyone has mental health, just as everyone has physical health.
What does it mean to set a boundary?
Clearly communicating what behavior you will and will not accept and deciding how you will respond when that boundary is crossed.
Someone offers you drugs. What's the first thing you should do?
Remove yourself from the situation and immediately use your support system/recovery plan.
Name three common emotional triggers.
anger, loneliness, anxiety, sadness, boredom, rejection, stress, or resentment.
What does HALT stand for?
Hungry, Angry, Lonely, Tired.
Name three signs that someone may be overwhelmed by stress
Examples include irritability, difficulty sleeping, racing thoughts, isolation, poor concentration, changes in appetite, anxiety, headaches, or emotional exhaustion.
What is active listening?
Giving someone your full attention, trying to understand what they are saying, and responding thoughtfully rather than simply waiting to talk.
You receive your first paycheck and your friends want you to spend most of it going out. What should you consider first?
Responsibilities such as housing, food, transportation, bills, savings, and recovery needs before spending money recreationally.
You unexpectedly see someone you used to use drugs with and immediately begin thinking about getting high. Name three healthy actions you could take.
Leave the situation, contact a support person/sponsor, attend a meeting, tell staff, pray/meditate, use grounding techniques, or go somewhere safe.
Why can isolation be dangerous during recovery?
Isolation can increase negative thinking, depression, cravings, and make it easier to hide struggles instead of seeking support.
What is a grounding technique?
A strategy that helps bring your attention back to the present moment when experiencing intense emotions, anxiety, or overwhelming thoughts.
What is the difference between being assertive and being aggressive?
Assertiveness communicates needs and boundaries respectfully. Aggression attempts to control, intimidate, disrespect, or overpower someone.
You've had a terrible day and think, "One time won't hurt me." What kind of thinking is this?
Rationalization/minimization—creating an excuse that makes returning to substance use seem acceptable or less dangerous.
What is the difference between a trigger and a craving?
A trigger is what starts the reaction; a craving is the desire or urge to use that can follow.
You're extremely angry with someone in your recovery house. What's a healthier response than immediately confronting them while you're angry?
Step away, calm down, process the situation, speak with a trusted person, identify what you're actually feeling, and return to the conversation when you can communicate respectfully.
What is the 5-4-3-2-1 grounding technique?
5 things you see, 4 things you can touch/feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
Someone tells you, "You've changed since getting sober." Give an assertive response instead of becoming defensive.
Answers will vary. Example: "I have changed because I'm trying to build a healthier life. I care about you, but my recovery has to be a priority."
You're six months sober. Your relationship ends, you lose your job the same week, and you start isolating. Name at least four actions you should take within the next 24 hours.
Contact recovery supports, attend a meeting/group, tell someone you're struggling, avoid high-risk people/places, maintain structure, use coping skills, address immediate needs, and avoid making major emotional decisions.
You have been doing well, but you're suddenly thinking about using even though nothing bad happened. What are four things you should examine before assuming the craving "came out of nowhere"?
Possible answers include hunger, anger, loneliness, tiredness (HALT), stress, boredom, recent memories, dreams, relationships, environment, music, social media, physical discomfort, or changes in routine.
What is the difference between a healthy coping skill and avoidance?
Healthy coping helps you manage emotions while eventually addressing the problem. Avoidance only helps you escape the emotion or problem without resolving it.
Explain why thoughts, feelings, and behaviors can create a cycle.
Our thoughts influence our emotions, emotions influence our behaviors, and our behaviors can reinforce our thoughts. Changing one part of the cycle can influence the others.
Why might rebuilding trust with family take longer than simply getting sober?
Because trust is rebuilt through consistent behavior over time. Family members may have experienced broken promises, dishonesty, instability, or hurt and may need time to believe the change is lasting.
You're doing everything "right"—working, paying bills, staying sober—but you've stopped attending meetings, stopped talking about your emotions, quit calling supportive people, and believe you don't need anyone anymore. Why could this still be a relapse warning sign?
Because relapse can begin emotionally and mentally before substance use occurs. Isolation, overconfidence, loss of support, reduced accountability, and stopping recovery behaviors can increase vulnerability even when someone's external life appears successful.