Recovery Tools
This tool aid people with tracking emotional and behavioural patterns and progress over time.
What is journaling.
Name one way codependency can sabotage your recovery?
what is, for example, neglecting own needs, wanting to 'fix' others
The term for deliberately focusing on breath and accepting your thoughts and feelings without judgments.
What is mindfulness or meditation.
Word for people, places and things that increase ones urges to use substances?
What is a trigger.
What does it mean to be clean and sober?
What is the state of fully abstaining from drugs or alcohol.
A written strategy that outlines specific steps to stay sober and avoid relapse.
What is a relapse prevention plan? What is a continuing care plan?
This kind of boundary is violated when someone manipulates you or crosses your core values/beliefs?
What is an emotional boundary
Why is establishing routine/structure important in recovery?
What is it creates predictability and aids to avoid triggers and reduce stress.
When one gets a craving, why is it helpful to recognize cravings as temporary and allow it to pass rather than acting on it?
What is because cravings usually peak within minutes and resisting cravings builds resilience and strength.
What is a mentor who supports and guides one through recovery?
This form of therapy helps people recognize and change unhelpful thoughts and thinking patterns.
What is Cognitive Behavioural Therapy (CBT).
This describes when one allows others to violate/break boundaries to avoid rejection, discomfort, and conflict?
What is 'people pleasing'
Describe the process if radical acceptance and how this process can help someone cope with difficult feelings in recovery.
What is fully accepting reality as it is without resistance, which reduces suffering and stress, and helps to avoid relapses triggered by denial or delusions.
Explain the role of classical conditioning in the development of triggers for substance use.
What is the repeated pairing of substance use with certain cues (people, places, feelings, thoughts) causing those cues to automatically trigger cravings.
Define codependency and explain how it can affect relationships especially in early recovery.
What is excessive emotionally or psychological reliance on another person, often enabling unhealthy and unhelpful behaviours.
What is connection/accountability?
An emotion that arises often when we put others needs before our own.
What is resentment
What is treating yourself with kindness and understanding rather than judgment (self-pity is feeling sorry for oneself) self compassion supports resilience and reduces shame.
Name one example of an internal trigger and one example of an external trigger.
What is internal - stress or anger, external - certain people and places
Explain the difference between 'tolerance' and 'dependency'.
What is tolerance is needing more of a substance to achieve the same or similar effects, and dependency is when the body adapts withdraw symptoms that will occur if one stops use.
This form of boundary violation happens when one prioritizes another persons emotional state over their own integrity.
What is emotional-over responsibility or enmeshment.
The difference between 'emotion-focused coping' and 'problem-focused coping' and an example for each.
What is emotion focused coping addresses feelings cause by stress (mindfulness) while problem focused coping targets the stressor itself (relapse prevention plan).
Explain why learning to deal with discomfort rather than avoiding it is important for managing cravings and urges in recovery?
What is because cravings and uncomfortable emotions arise and pass naturally, and building tolerance helps with preventing relapse by allowing one to stay in the present moment without giving into cravings/urges.
Define peer support and explain its value to recovery.
What is support from people with similar experiences, offering understanding and encouragement? building connection and fostering a sense of awareness.