Recovery from addiction involves identifying triggers that may lead to cravings or relapse, and developing healthy coping strategies to manage these challenging situations. This worksheet will help you recognize your personal triggers and create a personalized toolkit of effective responses.
Print this worksheet or complete it digitally.
Part 1: Identifying Your Triggers
Triggers are people, places, things, situations, emotions, or thoughts that create urges or cravings related to your addiction. Check all that apply to you and add any others that aren't listed.
External Triggers
People:
Places:
Things:
Situations:
Internal Triggers
Emotions:
Physical Sensations:
Thoughts:
Part 2: Your Most Powerful Triggers
From the triggers you identified above, list your top 5 most powerful or frequent triggers:
Part 3: Developing Coping Strategies
For each category below, check the strategies that appeal to you and add your own ideas.
Distraction Techniques
Emotional Regulation Strategies
Cognitive Strategies
Social Support Strategies
Physical Wellness Strategies
Spiritual or Meaning-Based Strategies
Part 4: Creating Your Personal Coping Plan
For each of your top 5 triggers identified in Part 2, list at least 3 specific coping strategies you will use when faced with that trigger.
Trigger 1:
Trigger 2:
Trigger 3:
Trigger 4:
Trigger 5:
Part 5: Emergency Response Plan
When cravings are intense or you feel at high risk for relapse:
People to call (list in order you would call them):
Places you can go that are safe and substance-free:
Professional resources:
Reminder of consequences if you return to use:
Reminder of your reasons for recovery:
Part 6: Tracking and Reflection
Keep this worksheet accessible and review it regularly. Each time you successfully navigate a trigger, make note of it below:
| Date | Trigger Encountered | Strategies Used | What Worked Well | What I'll Do Differently Next Time |
|---|---|---|---|---|
Remember:
- Cravings are temporary and will pass
- Each time you successfully cope with a trigger, you build strength
- Recovery is a process of progress, not perfection
- Reaching out for help is a sign of strength, not weakness
- Your toolkit of strategies will grow and evolve over time
This worksheet is a tool for personal recovery and does not replace professional treatment. If you are experiencing a crisis or severe withdrawal symptoms, please seek immediate medical attention.