Trigger Identification and Response Planning Worksheet
Part 1: Identify Your Triggers
Think about a recent situation where you experienced a strong urge, craving, or emotional distress.
- Situation (Where were you? Who were you with?)
- Thoughts (What was going through your mind?)
- Feelings (What emotions did you notice?)
- Urges or Behaviors (What did you feel like doing or what did you do?)
Part 2: Patterns and High-Risk Situations
Review your responses.
- What situations seem to repeat?
- Are there specific people, places, or times that increase risk?
- Are there emotional states that make things harder (for example: boredom, anger, loneliness)?
Part 3: Warning Signs
What are your early warning signs?
- Thoughts:
- Feelings:
- Physical sensations:
- Behaviors:
Part 4: Coping Strategies
List strategies you can use when you notice warning signs.
- Distraction (activities or hobbies):
- Support (who can you contact?):
- Helpful thoughts (what can you tell yourself?):
- Emotional regulation skills (breathing, grounding, etc.):
Part 5: Action Plan
When I notice warning signs, I will:
Support person (name and contact):
Part 6: Reflection
What is one thing you learned from completing this worksheet?
Learn more tools at: Supercharge Your Therapy Sessions: 35 Essential CBT Tools for Trauma