Self Care
This means taking care of your basic physical and emotional needs, like getting rest, eating regularly, and managing stress.
What is self-care?
Name the 3 types of self esteem
Overly High, Healthy, and low self esteem
Avoiding places, people, or feelings to prevent anxiety or cravings is an example of this type of safety behavior.
What is avoidance?
What can you do when you are facing a trigger.
....
A return to old behaviors that can become a learning opportunity.
Relapse
give three signs your self care is depleted
Low energy, difficulty concentrating, changes in appetite, easy to upset, isolation...
Someone with low self esteem may lack these in relationships
boundaries
This term describes actions people use to reduce anxiety or discomfort in the moment, even though they may keep anxiety going long-term.
What are safety behaviors
The first stage on the cycle of addiction
Initial use
This stage focuses on sustaining progress and preventing relapse.
What is maintenance?
How does self care come
Self recognition, self monitoring, self management
Name 5 ways to improve self esteem
Education, exercise, nutrition, medication, sleep counseling
This is a healthier alternative to safety behaviors that helps manage anxiety or cravings without avoidance.
What are coping skills?
Name the 3 stages of relapse
Emotional- Mental- Physical
Chronic substance use can weaken this system, making people sick more often.
What is the immune system?
around 50 percent of Americans feel relaxed for around this amount of time each day.
40 minutes
Name three things we can not change that affects self esteem
Age, Disability, genetics, illness, socioeconomic status
This is one reason safety behaviors can be harmful: they prevent people from learning that they can tolerate discomfort without escaping or using substances.
What is maintaining anxiety / preventing coping skills from developing?
This skill involves noticing negative self-talk and intentionally replacing it with a more balanced, realistic thought.
What is cognitive restructuring / positive self-talk / reframing? CBT!!!!
Long-term alcohol use can damage this vital organ responsible for filtering toxins.
What is the liver?
Name 6 types of self care
Emotional- environmental- financial- intellectual- occupational- physical- social- spiritual
Doing healthy behaviors first—even before you “feel confident”—helps build this over time.
What is self-esteem or confidence?)
Gradually reducing or testing safety behaviors in stressful situations helps build this over time.
What is confidence / distress tolerance / emotional regulation?
What is it that you are struggling to admit to yourself and the group.
:)
This relapse prevention tool helps clients identify specific warning signs, emotional changes, and thought patterns that appear before a slip happens.
Relapse prevention Plan