Inner Critic
Your inner critic tells you, "Don't try because you'll just fail." What might it actually be trying to protect you from?
Disappointment, rejection, embarrassment, vulnerability.
Name two coping skills you personally plan to use over the holiday weekend.
Multiple correct answers.
Ex. taking space from triggers, going for a walk, mindfulness or grounding techniques, talking it out
You wake up feeling anxious and want to stay in bed all day. What's one small action that moves you toward recovery?
Any healthy next step (getting dressed, showering, texting support, eating breakfast, taking a short walk, attending group).
Why can holidays or long weekends be harder for people in recovery?
More free time, disrupted routines, family stress, parties, loneliness, or increased temptation.
Name two personal strengths that you had to rely on today.
Multiple correct answers.
Ex. commitment to treatment, exercising a positive outlook, honesty in group conversations, time management, supporting others
Can your inner critic ever have good intentions, even if its approach is unhelpful?
Yes - it often tries to keep us safe, accepted, or from making mistakes.
What's one boundary you may need to set this weekend?
Multiple correct answers.
Ex. "I feel really grateful to be spending time with you, but in order to prioritize my recovery I cannot be around substances right now."
You can't control how someone else responds to you. What can you control, and how can your choices affect the outcome of the situation?
You can control your choices, attitude, boundaries, and how you respond.
Your choices can either have a positive effect on your recovery, the situation, or your relationship if they're intentionally positive. If your choices are reactive, they may strain your relationship or deepen the situation negatively.
Why is having a backup plan important?
If cravings, emotions, or unexpected situations arise, you already know your next step.
Why is asking for help a strength?
It shows self-awareness, courage, and commitment to recovery.
Why do you think people are often kinder to others than they are to themselves?
Open discussion!
Consider topics of expectations, shame, perfectionism, etc.
If your plans fall apart this weekend, what's your backup plan?
Multiple correct answers.
Consider a hobby, going for a walk, try a new self-care act, connecting with a friend/family member, etc.
You feel like isolating after a difficult day. What are three healthier alternatives?
Call someone, attend a meeting, journal, go outside, use a coping skill, or talk to a friend/family member.
Finish this sentence: "Success this weekend doesn't have to look perfect. It can simply look like _____."
Staying sober, asking for help, using coping skills, setting boundaries, or making one healthy choice at a time.
If a setback happens, what should be your first focus?
Learn from it and decide the next healthy step instead of staying stuck in guilt.
When is your personal inner critic typically the loudest? When you notice this, what can you do to combat these thoughts/feelings?
This answer will vary from person-to-person.
Oftentimes our inner-critic is the loudest when we are stressed, lonely, bored, conflicted, fatigued, or navigating setbacks.
Coping skills should be catered to the challenge.
What's one situation this weekend that could challenge your recovery or mental health? How are you planning to navigate this?
Open discussion!
Recovery doesn't usually happen because of one huge decision. What does it usually require?
Consistent small choices over time. Recovery happens one day at a time.
Who are three people or resources you could reach out to if you're struggling this weekend?
Any appropriate supports (family, friend, sponsor, therapist, crisis line, etc.)
Recovery isn't just about stopping unhealthy behaviors. What are some things you're trying to build into your life?
Healthy relationships, hobbies, routine, trust, confidence, purpose, physical health, stability, joy, etc.
How can you tell the difference between your inner critic and your conscience?
A conscience encourages growth and accountability, while the inner critic attacks your worth or identity. One says, "I made a mistake"; the other says, "I am a mistake."
Imagine you wake up Monday proud of yourself. What choices did you make over the weekend?
Setting and maintain boundaries, engaging positively with others, trying something new, making a new positive memory, prioritizing your health, or just getting through the weekend
What's one question you can ask yourself before making a decision you'll regret, or falling into an urge?
"Will this help or hurt future me?"
"Does this move me toward or away from my goals?"
"What do I need right now?"
Your emotions are telling you to isolate, use substances, or lash out. Because we know that emotions provide ______ to us, one question we can ask ourselves is _______________________?
Multiple correct answers.
Emotions provide INFORMATION.
We can ask ourselves what we need right now, how can we rely on our values in this moment, or what coping skill could help right now?
If your recovery were a house, what is one "brick" you've added this week?
Recovery is not build all at once - it is built over time.
Ex. going to therapy, attending meetings, asking for help, taking medications consistently, setting boundaries, exercising, practicing self-compassion, building healthy routines, improving communication