Recovery Basics
What does “recovery” mean beyond just stopping a behavior?
Building a healthier life, learning coping skills, improving mental/emotional health, and changing patterns.
What is a trigger?
Anything that increases emotional distress or urges (thoughts, feelings, situations, people).
Name one coping skill used to calm the body.
Deep breathing, grounding, stretching, walking, cold water, mindfulness.
Name one basic emotion.
Sadness, anger, fear, joy, disgust, surprise.
Name one person who could be part of a support system.
Therapist, family member, friend, peer, group member, mentor, sponsor, accountability partner.
What is a setback?
A return to old behaviors or thoughts without losing all progress.
Why are routines helpful in recovery?
They provide structure, stability, and predictability.
What is an unhelpful thought pattern?
A thinking habit that increases distress or leads to unhealthy behavior.
True or False: Recovery is a straight line with no setbacks.
False
Name one common internal trigger.
Stress, boredom, loneliness, anxiety, sadness, shame.
What are the purpose of coping skills?
To help manage emotions and urges safely, not to erase them.
Why is it helpful to name your emotions?
It reduces intensity and increases awareness and control.
Why is it hard for people to ask for help?
Fear of judgment, shame, pride, past experiences.
True or False: A setback means recovery has failed.
False
What’s one healthy habit that supports recovery?
Sleep, hydration, movement, meals, journaling, check-ins.
Name one example of all-or-nothing thinking.
What is one goal of being in IOP?
To learn skills, gain support, stabilize symptoms, and practice recovery while living daily life.
Name one common external trigger.
Certain people, places, social situations, conflict, substances, social media.
Why don’t coping skills need to “fix” the feeling to be helpful?
Because emotions naturally rise and fall; coping helps you ride them without reacting.
What happens if emotions are ignored or pushed away?
They often come back stronger or show up as behaviors.
What’s one benefit of talking to someone instead of isolating?
Reduced stress, perspective, emotional relief, accountability.
What’s one warning sign that someone might be struggling?
Isolation, skipping groups, increased irritability, secrecy, loss of routines.
How does sleep affect emotional regulation?
Poor sleep increases emotional reactivity and impulsivity.
Why aren’t thoughts always facts?
Thoughts are influenced by emotions, stress, and past experiences.
Why is consistency more important than motivation in recovery?
Motivation comes and goes; consistent actions build habits and long-term change.
Why do urges usually increase during stress or boredom?
The brain looks for relief or escape when uncomfortable or under-stimulated.
What’s the difference between healthy coping and avoidance?
Healthy coping helps you face emotions; avoidance tries to escape them long-term.
What does emotional regulation mean?
Managing emotions without letting them control behavior.
What makes support helpful instead of overwhelming?
Boundaries, honesty, trust, feeling heard rather than “fixed.”
Why can setbacks be useful information?
They show triggers, unmet needs, and areas to strengthen skills.
Why does structure matter even on “boring” days?
Boredom can trigger urges; structure reduces risk.
How can thoughts influence behavior?
Beliefs shape choices, reactions, and coping strategies.
What does “progress, not perfection” actually look like in daily life?
Making better choices more often, responding differently, learning from mistakes instead of giving up.
What’s one healthy thing you can do when an urge shows up?
Pause, breathe, use a coping skill, delay the urge, reach out for support, distract safely.
Why is it important to practice coping skills before things feel intense?
Skills work better when they’re familiar and easier to access under stress.
How can strong emotions exist without controlling your behavior?
By noticing them, using skills, and choosing responses intentionally.
How does honesty strengthen recovery, even when it’s uncomfortable?
It prevents secrecy, builds accountability, and allows real support.
What’s one healthy response after making a unproductive choice?
Tell someone, reflect, use skills, recommit, adjust the plan.
What’s one small daily choice that supports long-term recovery?
Attending group, using a skill, reaching out, following routines.
What’s one way to respond to a unproductive thought without believing it?
Notice it, question it, reframe it, or let it pass.