Have you been listening?
Urge surfing is a technique for __________
managing unwanted behaviors.
True or False: Relapse is always part of the stages of change
False
What are the 3 personal limits of boundaries?
Porous, rigid, healthy
What is the first step in urge surfing?
Acknowledge you are having an urge
Why do seagulls fly over the sea?
If they flew over the bay, they would be bagels.
"I'm not good at this"
I'm not good at this yet
I may not be great at this now but I can get better
True or False: Someone is in the Contemplation stage if they are ambivalent about changing their behavior.
What are the 6 types of boundaries?
emotional, physical, sexual, material, time, and verbal
How many hours before bed should you avoid eating/exercise?
2
What’s the difference between a badly dressed kid on a bicycle and a well dressed kid on a tricycle?
Attire
What does it look like when someone is violating intellectual boundaries?
when someone dismisses or belittles another's thoughts or ideas.
What are the stages of change?
Pre-contemplation, Contemplation, Preparation, Action, Maintenance, Relapse/Termination
What are 4 features of porous boundaries?
Overshares personal info, difficulty saying no to requests of others, overinvolved with others' problems, dependent on opinions of others, accepting of abuse or disrespect, fears rejection if they do not comply with others.
What are 2 other skills to use in addition to urge surfing?
Managing triggers (using coping skills) and delay and distraction
What did the football coach say to the broken vending machine?
What are 4 features of rigid boundaries?
avoids intimacy and close relationships, unlikely to ask for help, has few close relationships, very protective of personal information, may seem detached-even with romantic partners, keeps others at a distance to avoid possibility of rejection
What stage of change is someone in if they have begun to make minor changes to support their goal, but they might not have completely ended the unwanted behavior?
Preparation
What are 4 features of healthy boundaries?
values own opinions, doesn't compromise values for others, shares personal info in an appropriate way, knows personal wants and needs and communicates effectively, accepting when others say no to them.
What are the 4 stages of urge surfing?
trigger, rise, peak, fall
Why can’t you hear a pterodactyl going to the bathroom?
Because the “P” is silent
What does PAWS stand for and what are 3 symptoms?
Post Acute Withdrawal Syndrome/Symptoms
Difficulty with cognitive tasks(such as learning, problem solving, or memory recall) Irritability, Feelings of anxiety or panic, Depressed mood, Difficulty maintaining social relationships, Craving originally abused substances, Apathy or pessimism, Disturbances in sleep patterns, Increased sensitivity to stress
What would tell you someone is in the maintenance stage compared to the action stage?
sustained change of behavior for atleast 6 months and confident you can maintain new behavior.
What does having healthy emotional boundaries look like? Please give an example.
limitations on when to and when not to share personal info.
gradually sharing personal information during the development of a relationship, as opposed to revealing everything to everyone.
What are 3 things you can do to improve sleep hygiene?
Set a schedule, don't force yourself to sleep, avoid alcohol/nicotine/caffeine, avoid napping, only use your bed for sleep, exercise and eat well, and sleep in a comfortable environment.
What’s Forrest Gump’s password?
1forrest1