Is this a medical test?

No. It's a self-check for planning your day. It doesn't diagnose anything.

What is a high relapse risk score?

20 or more out of 30. Treat it as a hard day and add extra protection.

How often should I take the quiz?

Once a day for a week or two, at the same time, to see which triggers repeat.

What are the most common relapse triggers?

Fatigue, stress, loneliness, boredom and private late-night phone use are among the most common.

Are my answers saved?

No. The quiz runs in your browser and nothing is stored or sent.

Relapse Risk Quiz: Check Your Triggers Today

Written by Muneeb Rana · Medically reviewed by Safi Allah Khan · Last updated 24 October 2026

Quick answer: This relapse risk quiz asks 10 quick questions about sleep, stress, loneliness, phone habits and recent urges, then shows today's risk as low, medium or high, with your top three triggers and a concrete action for each. It's a self-check for planning, not a diagnosis, and nothing you enter is stored.

How to use the relapse risk quiz

Answer each question for today (0 = not at all, 3 = very much).
Read your score and band: 0–9 low, 10–19 medium, 20–30 high.
Look at your top three triggers.
Pick the suggested action for at least one of them and do it now.
Retake the quiz at the same time each day for a week to see patterns.
Log the result and any urges in Raze.

The questions and scoring

The quiz covers ten common relapse factors drawn from relapse prevention research (Witkiewitz & Marlatt, 2004):

#	Question (today)	Trigger
1	How tired are you?	Fatigue
2	How stressed are you?	Stress
3	How lonely do you feel?	Loneliness
4	How bored are you?	Boredom
5	Will you be alone with your phone late at night?	Late-night access
6	Have you had strong urges in the last 24 hours?	Recent urges
7	Have you seen sexual content on social media today?	Exposure
8	Are you angry or upset with someone?	Anger
9	Have you skipped exercise or time outside?	Low activity
10	Is your blocker or plan switched off?	Weak defences

score = sum(answers)      # 0..30
band  = low if score<10, medium if score<20, else high
top3  = three highest answers (ties by order)

Worked example

Ali scores 3 on tiredness, 2 on loneliness, 3 on late-night phone, 1 on stress and 0–1 on the rest: 14, medium. His top triggers are fatigue, late-night access and loneliness. Actions: charge the phone outside the bedroom tonight, go to bed 30 minutes earlier, and message a friend before 9 pm.

What the bands mean

Low doesn't mean zero risk; it means your usual plan is probably enough. Medium means add one protection today, such as a walk or putting the phone away. High means treat today as a hard day: change your environment, contact someone, and use the urge timer if urges arrive. The HALT check-in is a faster version for the moment itself.

Turn results into a plan

Patterns matter more than one score. If late nights keep showing up, that's your first fix. Our guide to common relapse triggers explains each one, and the relapse prevention plan turns your top triggers into if-then rules.

Download Raze free. Optional in-app purchase.

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Sources

Witkiewitz & Marlatt (2004), Relapse prevention for alcohol and drug problems, American Psychologist: doi.org (accessed 24 October 2026)
Bowen et al. (2014), Mindfulness-based relapse prevention RCT, JAMA Psychiatry: pubmed.ncbi.nlm.nih.gov (accessed 24 October 2026)

Relapse Risk Quiz

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