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Metacognitive Training

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  1. Introduction
    Identify your fire
  2. Choose your own adventure
  3. Self-Esteem & Stigma
    Introduction
  4. What are self-esteem and stigma?
  5. Self-esteem, stigma and substance use
  6. Activity 1- Communication tools
  7. Activity 2- Creating a positive self-concept
  8. Activity 3- Focusing on your strengths
  9. Summary
  10. Quiz
  11. Explaining Situations
    Introduction
  12. What are attributions?
  13. Attributional styles and substance use
  14. Activity 1- Balanced explanations Part 1
  15. Activity 2- Balanced explanations Part 2
  16. Activity 3- Practicing explanations
  17. Summary
  18. Quiz
  19. Worrying & Coping
    Introduction
  20. What is rumination?
  21. Worrying and substance use
  22. Activity 1- Observe your thoughts
  23. Activity 2- Postpone rumination
  24. Activity 3- Shift your attention
  25. Activity 4- Sensory grounding
  26. Activity 5- Relaxed breathing
  27. Summary
  28. Quiz
  29. Attention & thinking
    Introduction
  30. Terms are related to thinking and memory
  31. Attention and substance use
  32. Activity 1- Card games
  33. Activity 2
  34. Activity 3- Problem Solving
  35. Summary
  36. Quiz
  37. Relapse
    Introduction
  38. What is relapse?
  39. Cravings, triggers, and relapse
  40. Activity 1- Managing triggers
  41. Activity 2- Alternative strategies
  42. Activity 3- Emergency plan
  43. Activity 4- Learning from each relapse
  44. Summary
  45. Quiz
Metacognitive Training Cravings, triggers, and relapse
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Cravings, triggers, and relapse

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What is a craving?   

  • People with substance use disorders feel strong and sometimes overwhelming cravings for their substance of choice. This may lead to you being focused only on getting this substance, and nothing else. 
  • These cravings come from your brain, which is used to having the drug. When the substance interacts with the brain, powerful chemicals are released to make you feel good, which just enforces this cycle more. 
  • As described in the cognition module, substance use has become a habit and is often “automated”.   
  • Substance use disorder comes from a learned, habitual behaviour, so it can be unlearned! Your brain will adapt to not having the substance present, but this will take some time.

What are triggers? 

  • Triggers are things in your environment that remind you of your past substance use. These can be external, such as people or places, or internal, such as emotions that you associate with substance use. Triggers can lead to strong cravings and relapse. 
  • Triggers can lead to a pattern of thinking that might lead to using substances. For example, when you walk past the place you normally use substances, the environment will remind you of previous times you have used here. This might make your body crave the substance again. 

Are relapses common? What does it mean for me if I experience a relapse?  

  • It is common for people recovering from substance use disorders to return back to their old habits of substance use for brief periods after abstaining or reducing their use. In fact, about 40-60% of people with substance use disorders who get treatment report relapsing within 1 year.
  • It can be common to feel hopeless or negative after experiencing a relapse, but relapsing can be seen as a part of your journey and something that you can learn and grow from. The road to recovery is not linear, setbacks are normal. Don’t give up!
  • Relapsing is not a failure of willpower or motivation, and the experience is heavily impacted by chemicals in your brain. Remember that recovering from substance use is a very difficult task!  
  • Go to the Risk Management module to learn more about relapses and how to reduce your risk

The next activity will help you understand your cravings, urges and early warning signs in order to help you prevent a relapse.