Cravings & relapse prevention~15 minRelapse preventionCBT
Triggers map
Spot the people, places, feelings and moments that set off cravings — then plan for your riskiest three.
Identifying high-risk situations is the foundation of relapse prevention (Marlatt & Gordon). Triggers come from outside (people, places, things, times) and from inside (feelings and body states). Once you know yours, you can decide which to avoid for now and which to prepare for.
Outside triggers
1. Which of these set off cravings or urges for me?
Check any that apply
2. Get specific — which person, which street, which app, which time?
Inside triggers
3. Which feelings or states set me off?
Check any that apply
4. How I can tell one of these is building (body signs, thoughts, behavior)
My riskiest three
For each one: avoid it, leave it, or cope with it — and exactly how.
5. Trigger #1
6. My plan for it
Not just 'stay strong' — the actual action, and who I'll call.
7. Trigger #2
8. My plan for it
9. Trigger #3
10. My plan for it
11. Which triggers can I avoid entirely for now — and which will I have to face and practice for?