Triggers
What are some common situations that might make someone want to use substances?
Some common situations that might make someone want to use substances include:
Feeling stressed at work
Experiencing relationship problems
Social settings
What physical or emotional signs might indicate that your urge to use is increasing?
Physical signs of an increasing urge might include restlessness, sweating, or a racing heart, while emotional signs might be heightened anxiety or irritability.
Describe what it feels like when your urge to use substances is at its highest.
When your urge to use is at its highest, it might feel overwhelming and consuming, with intense cravings and strong emotional reactions.
What helps you start to feel better and manage your cravings after they’ve peaked?
To start feeling better and manage cravings after they’ve peaked, you might use relaxation techniques, engage in self-care, or reach out to your support network.
How does knowing the Trigger-Rise-Peak-Fall framework benefit your substance use management?
This knowledge lets you anticipate and address cravings more effectively.
Describe a recent event that made you feel a strong urge to use. What was happening? What did you do about it?
A recent event that made me feel a strong urge to use was a stressful argument with a friend. I felt overwhelmed and began thinking about using substances to escape those feelings but instead I journaled, went for a walk, talked about it with a friend, went to a meeting.
How does your craving build up over time?
Your craving may build up over time through increasing thoughts about using, heightened emotional distress, or exposure to triggers.
How do you know when your cravings have reached their peak?
You know your cravings have reached their peak when they are at their most intense.
How long does it usually take for you to calm down after a strong urge to use?
It usually takes a few minutes to a few hours to calm down after a strong urge to use, depending on the individual and their coping strategies.
How can you apply this understanding to your daily life to support your recovery goals?
Using this framework in daily life helps you anticipate and manage cravings, develop better coping strategies, and stay proactive in your recovery.
How do you typically recognize when you’re being triggered to use? What do you do instead?
I typically recognize when I’m being triggered by noticing increased anxiety instead I...
Can you identify any patterns in how your cravings grow?
Patterns in how cravings grow might include a gradual increase in intensity or frequency, often triggered by specific situations or feelings.
What usually happens at the peak of your cravings? How should you respond (without using)?
At the peak of your cravings, you might experience heightened anxiety, obsessive thoughts about using, and a strong desire to act on these urges. Responding might involve using coping strategies or seeking immediate support.
What specific strategies or activities help you manage your cravings as they decrease?
Specific strategies to manage cravings as they decrease include practicing self-care, using relaxation techniques, and staying engaged in positive activities.
What are effective strategies to avoid situations that could lead to relapse?
Effective strategies to avoid relapse include developing a strong support network, avoiding triggers, and creating a detailed relapse prevention plan.
** You can work with your sponsor, peer support specialist or counselor to develop an effective relapse prevention plan.
What people, places, or activities are linked to stronger cravings for substances?
People who used to be part of my old substance-using circle, places where I used to hang out, and activities that remind me of past substance use are linked to stronger cravings.
Change your people, places and things! :)
What do you usually do as your cravings start to rise?
As your cravings start to rise, you might try to distract yourself, use coping strategies, or reach out to support networks to manage the increase.
How do your thoughts and actions change?
Your thoughts might become focused on using, and you might feel a sense of urgency or desperation.
Actions might include seeking support or engaging in distraction techniques and self care.
How do you deal with or reflect on your cravings once they have lessened?
Reflecting on cravings after they’ve lessened might involve analyzing what triggered the craving, what helped manage it, and how you can apply this insight in the future.
Speaking about it to a sponsor, therapist or at a 12 step meeting.
How can having a support system help in preventing relapse? What makes a "good" support? Who do you consider your support system?
A support system helps prevent relapse by providing encouragement, accountability, and a safe space to discuss struggles and receive support.
How can identifying triggers help in managing substance use?
Identifying triggers helps in managing substance use by allowing you to develop strategies to avoid or cope with these triggers, reducing the likelihood of relapse.
How can recognizing the rise phase help in managing your urges?
Recognizing the rise phase helps in managing urges by allowing you to intervene early with strategies to reduce the intensity and prevent it from escalating.
What strategies can be effective in handling the peak of your cravings?
Strategies effective in handling the peak of cravings include deep breathing, mindfulness, contacting a support person, or engaging in a positive activity to redirect your focus.
How can understanding the fall phase aid in maintaining your recovery?
Understanding the fall phase is important for maintaining recovery. It helps you recognize when your cravings are lessening, allowing you to reinforce positive behaviors and prevent relapse.
How can developing a relapse prevention plan contribute to long-term recovery?
Developing a relapse prevention plan contributes to long-term recovery by providing a structured approach to managing triggers and cravings, and ensuring ongoing support and self-care.