Addiction and rescue - group and Environmental Triggers For Cravings Worksheet

Worksheet - Addiction and rescue - group and Environmental Triggers For Cravings Worksheet

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Associations between single feelings, people, places, and events becomes intertwined with the alcoholic or addicts drinking and drugging behavior. When alcoholics and addicts find their way to recovery, the old associations between the drinking and drugging and the old feeling, people, places, and events persist, often triggering cravings to drink or use. When these cues trigger drinking or using memories and perhaps euphoric recall, unless you take performance to forestall cravings and possible relapse, you remain extremely vulnerable to losing your recovery. These cues are ever present, but relapse can be averted.   

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It is important to avoid the external triggers that are your most perilous and that are within your power to avoid. Many of these would be the unavoidable ones such as hanging out with old drinking/using friends, or going to bars or liquor stores. Triggers that can't be avoided can be neutralized. To be ready and able to neutralize triggers that arise, you need to be able to anticipate and recognize them, then have a plan of performance on how you will deal with them without drinking/using.   

Below are areas that serve as triggers, that can set up cravings to return to drinking or using. Use this work sheet to help recognize your probable risks.  

Social and Environmental Triggers for Cravings Worksheet 

People  

Who are the habitancy you used to drink or use drugs with? Make a list.    

Make a list of other habitancy that could serve as a trigger for relapse. It could be extended house members, spouse, girlfriend, your children, boss, coworkers, neighbors and any others.     

Places  

Where did you used to drink or use drugs?     

What are the places that could trigger cravings or euphoric recall? Make a list of the places that might remind you of drinking/using or serve as trigger. Examples might include: bars, clubs, golf courses, football games and tailgating, school, work, unavoidable streets, unavoidable parts of town, concerts, pool halls, unavoidable country roads, lakes, backyards.    

Events  

What kinds of events did you routinely share in while drinking or using drugs?    

What are some of the habit events that you might share in now that could trigger cravings? Make a list of possible trigger-provoking events. Examples might comprise going to the lake and fishing, mowing the lawn, fund raising events, going gambling, attending music festivals, and others.  

Celebrations  

What are some of the celebrations or extra events that you might share in that could serve as a trigger for relapse? Make a list. Examples might include: weddings, graduation, birthdays, vacation, holidays (with or without extended house members).  

Other stressful events or activities  

 Identify other stressful events or activities that could serve as a trigger. Examples might comprise such things as deaths of house members, divorce, separation, money problems, getting paid, getting a raise, calls from creditors, paying bills, group meetings, long work hours, unemployment, having a baby, retiring, home alone, vacation, going by an Atm machine, home alone, finding paraphernalia, a long "to do" list.    

Relationship events  

What kinds of association events were associated with your drinking or drug use?  

Identify association events that could serve as a trigger. Examples might comprise meeting new people, going out on a date, hanging out with friends, after an argument, before sex, after sex, viewing pornography, house visits, having a baby, separation, divorce, marriage.   

Time  

When did you normally drink or use?  

Identify exact times of day, week, month or year that may serve as a trigger for relapse. Examples might be Monday (Monday night football), Sunday (gearing up to go back to work), anniversary date or month of traumatic events, after work, before work, trying to get to sleep, waking in the night, and any other times that are significant.  

Making a plan.  

Looking back over your lists above, recognize actions that you can take to cut the threat to your recovery.  Which events can you avoid?  

Which events or situations can you escape from if you feel vulnerable?    How can you empower yourself to escape?

Ex:  custom being assertive with leaving a risky situation.   Use cognitive therapy to challenge unrealistic reasoning that might keep you from leaving when you need to.   Make a plan on how you could escape. Example: Drive yourself, walk out, call a cab, have an Aa call list and have someone come get you.    

What can you do to change how you think or feel when you find yourself in an unavoidable position that is triggering a desire to use?  

Ex: Use understanding stopping techniques to conduct cravings when they occur. Use the phone. Call your sponsor. Call your consultant or someone in Aa/Na. Engage someone who is supportive of your recovery in a conversation. Remind yourself that cravings are temporary and that they will go away if you do not use. Remember that cravings are a normal part of recovery and that they do not doom you to failure. Remind yourself that you have the choice either you act on your cravings. Think of a craving as a contest between you and your disease. Who will win?    

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