Relapse Triggers and Protective Coping Strategies

Common Trigger Categories

Evidence-Based Coping Strategies

1. Remove or reduce exposure: Restructure your environment and routines to minimize contact with high-risk triggers whenever possible
2. Urge surfing: Observe the craving without acting on it, recognizing that urges are temporary and typically peak and subside within 15 to 30 minutes
3. Reach out immediately: Contact a sponsor, therapist, or trusted person in your support network as soon as you notice a craving building
4. Use the HALT check: Before acting on an urge, ask yourself whether you are Hungry, Angry, Lonely, or Tired—and address the underlying need first
5. Engage in a replacement activity: Have a prepared list of healthy activities you can turn to immediately, such as exercise, journaling, calling a friend, or attending a support meeting
6. Challenge cognitive distortions: When your mind produces rationalizations for use, write them down and counter each one with evidence from your recovery experience
7. Practice grounding techniques: Use sensory awareness or deep breathing to bring yourself into the present moment and reduce the intensity of the craving
8. Review your reasons for recovery: Keep a written list of your personal motivations and read it when cravings are strong

Building Your Personal Safety Plan

• Identify your top five high-risk triggers and write a specific coping response for each one
• Keep emergency contact numbers accessible at all times—sponsor, therapist, crisis line, and supportive friends or family
• Plan your response to high-risk situations before they occur, including specific phrases you can use to decline offers
• Schedule regular recovery activities into your weekly routine so they become automatic rather than optional
• Review and update your safety plan regularly with your therapist or support group