Exercise: Mapping Your Triggers & Coping Strategies

From The Episode: Recovery is Complex - Co-Occurring Disorders With Erin Gilmour

Objective:

To help you identify your personal triggers, understand your emotional and behavioral patterns, and develop healthy coping strategies. This activity encourages self-awareness and offers practical steps to apply concepts of anxiety, co-occurring disorders, and substance use discussed in the episode with Erin Gilmour.

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Materials Needed:

• Journal or notepad

• Pen or digital device for writing

• Quiet space to reflect

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Step 1: Identify Your Triggers (10 minutes)

Instructions:
Spend a few minutes thinking about recent situations where you felt anxiety, stress, or were tempted to use a substance (alcohol, food, or other behaviors) to cope. Write down at least three situations where you felt uncomfortable or stressed.

Questions to Reflect On:

• What were you doing just before you felt triggered?

• Who were you with, or were you alone?

• What emotions were you experiencing?

Example:
Trigger: Attending a social gathering where everyone was drinking.
Emotion: Anxiety about being judged for not drinking.