Cravings & relapse prevention~15 minRepeat any timeDBTRelapse prevention
What led up to it (chain analysis)
After a slip, a binge, an outburst or a close call, trace the chain link by link — and find where to break it next time.
Chain analysis is a core DBT skill (Linehan). Instead of 'it just happened', you map what made you vulnerable, the prompting event, the thoughts, feelings and actions in between, and the consequences. Every link is a place where a different choice is possible next time.
Describe what happened plainly, without graphic detail. If writing about it stirs up a lot, pause and use a grounding skill. This is for learning, not punishment.
1. The behavior I'm looking at
Drank after work, placed a bet, binged, yelled at my kids…
2. What made me more vulnerable that day
Sleep, hunger, stress, pain, being alone, conflict, skipping my routine…
3. The prompting event — what happened right before it started
4. The links in order: thoughts, feelings, body sensations and actions
Saw the text → 'they don't care' → hurt, then angry → chest tight → opened the app → …
5. What happened after — for me and for others, short and long term
6. Where could I have broken the chain? Name at least two links.
7. What I'll do at those links next time
8. Anything I need to repair, and how