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Low mood & motivation

From TRAP to TRAC: getting unstuck

See how avoidance keeps low mood going — and choose an alternative way to cope.

About 10 minutes · 7 questionsBehavioral activation
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Low mood & motivation~10 minBehavioral activation

From TRAP to TRAC: getting unstuck

See how avoidance keeps low mood going — and choose an alternative way to cope.

Why this helps

Avoiding hard things brings quick relief but keeps low mood going. Behavioral activation therapists (Martell, Addis & Jacobson) call this a TRAP: Trigger, Response, Avoidance Pattern. Getting back on TRAC means choosing Alternative Coping instead.

1. T — Trigger: what happened

2. R — Response: how I felt

3. AP — Avoidance pattern: what I did to escape the feeling

Stayed in bed, canceled plans, scrolled for hours, didn't open the mail…

4. What avoiding gave me in the short term — and what it cost me in the long term

5. AC — Alternative coping: one small step I could take instead

6. When I'll try it

7. How it went

From the Workbook on Amity Connect, via RecoveryHome.comFor reflection and practice — not a diagnosis or a substitute for professional care. In crisis, call or text 988.amityconnect.com/app/workbook/avoidance-trap
Keep your answers somewhere safe
This worksheet, online and private, on Amity Connect — free for individuals, built by the same team. Your answers stay yours; if you're with a recovery home that uses it, they can assign it to you and see only what you choose to share.
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About this worksheet
It comes from the Amity Connect workbook, built by the same team as RecoveryHome, and is free to print and share. It's for reflection and practice — not a diagnosis, and not a substitute for professional care. Content is never written or edited by advertisers. If you're in crisis, call or text 988.

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From TRAP to TRAC: getting unstuck — free printable worksheet · RecoveryHome