Coping Skills
Name one healthy coping/grounding skill you can use when you're feeling anxious or triggered
Deep Breathing, Attend a Meeting, Meditation/mindfulness, Go Outside, Exercise, Drink cold water/eat something spicy, Call a safe sponsor/friend, Cry it out, Leave the situation.
Myth or Fact: You can spot an addict just by how they look.
Myth
Name two primary emotions often hidden underneath anger.
Fear, Pain, Hurt, Sadness, Grief, Shame, Embarrassment, Overwhelm, Helplessness....
What is a trigger?
Something that causes a craving or emotional reaction linked to past use.
What is self-care?
Things you do that improve your physical, emotional, or mental health.
What does the acronym H.A.L.T. stand for, and how does it help in recovery?
Hungry, Angry, Lonely, Tired – These are potential signs you're vulnerable to triggers or relapse- ask yourself if you are any of these four before making decisions.
Myth or Fact: You can cure addiction completely on your own with individual willpower.
Myth. Addiction is not about weak willpower, addiction affects brain chemistry and behavior.
-AA literature states that "ONLY relying on "self-will" or trying to fight cravings through sheer personal force leads only to emotional exhaustion, tension, and eventual relapse."
Why is it important to feel and express emotions in recovery?
Bottling them up can lead to relapse or emotional distress.
Name a common external trigger.
People, places, things, objects, music....
Why is self-care essential in recovery?
It builds resilience, prevents relapse, and improves mood/stability.
Which coping skill involves focusing your MIND on the present moment and observing your own thoughts without judgment?
Mindfulness
Myth or Fact: People have to hit “rock bottom” before they can get well.
Myth.
There can be deadly consequences to "waiting" until someone hits "rock bottom". People who seek help early in the process have more resources to draw upon, such as a supportive family or a job. The sooner someone gets help, the better.
What’s one healthy way to express sadness?
Talking, crying, journaling, art, exercise...
Name a common internal trigger.
Boredom, stress, anxiety, shame, guilt...
Name two examples of self-care you can do entirely on your own.
Journaling, letting yourself cry, stretching and movement, taking a shower/bath, listening to music, resting, eating something nourishing, writing a to-do list, limiting time on social media, positive self-talk, drawing/coloring
Name two reasons why movement and exercise help improve mood.
Stress regulation, Increases serotonin, dopamine, and endorphins; Builds self-esteem, Helps focus on present moment rather than overthinking, Nervous system regulation, Reduce emotional reactivity
Myth or Fact: Relapse means that treatment failed.
Myth. Addiction is a chronic and relapsing condition, and, as with other chronic conditions, individuals may need to adjust their treatment plans if setbacks occur.
Relapse does not equal failure.
What is emotional regulation?
The ability to manage, cope, and respond to emotions in healthy ways.
What should you do if you're triggered and feel an urge to use?
Use coping skills, call someone, leave the situation, go to a meeting....
Name two examples of NEGATIVE self-care practices.
Avoidance, substance use, overthinking, self-harm, never relaxing, drinking, overeating...
Explain the difference between an avoidant coping and active coping skills.
Avoidant = ignoring the problem (using substances, isolating, ignoring the problem)
Active = facing the problem (asking for help, planning, meditation, attending meetings).
Myth or Fact: Addiction is only a choice.
Myth. Addiction is a complex condition that directly affects and is affected by a person’s brain chemistry, genetics, and environmental factors. Trauma and life experiences are also critical.
What’s one emotion you tend to avoid, and why might it be important to face it in recovery?
Client-specific answer!
Describe a time when you were triggered and you handled it in a healthy way.
Client-specific answer!
Should you practice self-care only after something "bad" happens?
NO. You should practice self-care before AND after any negative or stressful situations or feelings. Daily self-care practices are shown to help reduce overall stress and anxiety.