🔗 How Chain Analysis Can Help You Understand Addiction(A DBT skill for breaking the cycle)
When you’re struggling with addiction, it can feel like you’re stuck in a loop — using even when you don’t want to, and feeling terrible afterward. You might ask yourself:
"Why did I do that again?"
This is where DBT’s chain analysis can make a huge difference.
🧠 What Is Chain Analysis?
Chain analysis is a step-by-step breakdown of what happened before, during, and after a behavior you want to change — like using a substance, self-harming, or acting impulsively. It helps you identify:
What led up to the behavior
The exact moment you made the choice
What you were thinking, feeling, and doing
What consequences followed
And — most importantly — what you could do differently next time
Think of it like being a detective in your own life.
🔍 Why Is This Helpful for Addiction?
When you're caught in the cycle of addiction, it's easy to focus only on the behavior — "I used again" — and get stuck in shame or frustration. Chain analysis helps you:
Understand what triggered you
Notice early warning signs
Identify missing skills that could have helped
Create a plan for what to do differently next time
Instead of just saying, “I messed up,” you’re saying, “Now I know what happened — and how I can try something else.”
🧩 The Chain Has 5 Key Links
Prompting Event:
What happened right before you felt the urge to use?
(E.g., got into a fight, felt rejected, overwhelmed with stress)Vulnerability Factors:
What made you more vulnerable than usual?
(Poor sleep, skipped meals, unbalanced emotions — these tie back to the PLEASE skills)Links in the Chain:
What thoughts, feelings, body sensations, or behaviors built up to the decision?
(“No one cares,” pacing, shortness of breath, “I can’t cope”)Problem Behavior:
What did you do?
(Used alcohol, took pills, contacted a dealer)Consequences:
What happened after?
(Felt ashamed, broke trust, temporarily numb, lost control)
💡 What Comes Next?
Once you’ve walked through the chain, you ask yourself:
What could I have done differently at each link in the chain?
What DBT skill might have helped here?
How can I practice that skill now, so I’m ready next time?
This process helps you shift from shame to skill-building. It’s not about blaming — it’s about understanding.
🛠 Example: Using Chain Analysis for a Relapse
Prompting event: Got a text from someone I used to drink with
Vulnerabilities: Slept 4 hours, skipped lunch, argued with family
Links in the chain: Thought “I can’t take this,” started pacing, got a craving, opened Uber
Problem behavior: Went out and drank
Consequences: Hangover, guilt, missed work, felt like giving up
→ Next time? Use the STOP skill. Call a support person. Use a distraction or distress tolerance tool. Practice willingness. Ride out the urge.
🔁 Addiction Recovery Takes Practice — Not Perfection
Chain analysis isn’t about punishment — it’s about getting curious and learning how to interrupt patterns that aren’t helping you. Every time you walk through your own behavior with honesty and compassion, you build awareness, insight, and hope.
🌿 In our DBT skills group for people working on substance use, we practice tools like chain analysis together — no judgment, just support and skill-building. Click here to learn more or get in touch if you're ready to explore a different way forward.
By Dr Michelle Beukes-King
