Sleep
The term used to describe good sleep habits
Sleep Hygiene
The TIPP (temperature, intense exercise, paced breathing, progressive muscle relaxation) skill is what type of skill
Distress Tolerance
Name a breathing exercise that can be used for grounding
Box breathing, 4-7-8 breathing, etc.
What are boundaries?
Limits and rules you set for yourself in relationships
This is one of the most common causes of relapse in early recovery
PAWS
Don't lie in bed awake. If you can't fall asleep within ___ minutes, get up and do something relaxing.
20 minutes
STOP is a distress tolerance skill. What does the acronym stand for?
S- stop, T- take a step back, O- observe, P-proceed mindfully
What are grounding techniques?
Simple coping strategies/exercises designed to help people reconnect with the present moment by focusing on your body, surroundings, or senses when anxiety or intense emotions take over
Give an example of a healthy boundary
Maintaining a respectful distance when talking to others, Saying no, setting a time limit for borrowed items, avoiding overcommitting, being honest, etc
Extreme symptoms experienced immediately after using are called acute withdrawal. What is post acute withdrawal?
Phase of recovery after acute withdrawal that involves ongoing fluctuating psychological and mental symptoms and sometimes mild physical ones
If nonpharmacological methods of sleep hygiene are not helping, you should...
talk to your healthcare professional
What is meant by the phrase "play the tape out"?
Follow the end results of your choice all the way out to the consequences
How can you use temperature to ground yourself?
Ground with cold- cold drink, ice, cold shower
Ground with heat- hot shower
Why are personal boundaries important?
Self-respect, healthy relationships, stress reduction, self-care
How long can PAWS last?
6 months up to 2 years
You should avoid eating, drinking, or smoking/vaping things with these two chemicals for several hours before bedtime.
Caffeine and Nicotine
What does is meant by opposite action and when should you use it?
Do the opposite of your gut instinct, try things you are afraid of, get active when down
Use when feelings don't fit the facts, or when acting on feelings is not effective
What is progressive muscle relaxation?
Tensing and then slowly releasing different muscle groups. Reduces physical tension and helps signal to the body that it is safe to relax
What are the three boundary styles?
Porous, Healthy, Rigid
Name 3 common PAWS symptoms
Mood swings, anxiety, irritability, tiredness, variable energy, low enthusiasm, variable concentration, disturbed sleep, inability to solve problems, inability to think clearly, inability to concentrate, rigid/repetitive thinking, memory problems, stress, etc.
Name at least 3 sleep hygiene tips.
Regular sleep schedule, sleep when sleepy, get up and try again, avoid caffeine and nicotine, avoid alcohol, bed is for sleeping, no naps, sleep rituals, bathtime, no clock-watching, use a sleep diary, exercise, eat right, cooler temperature, comfortable room, etc.
What does the interpersonal effectiveness skill DEARMAN stand for?
D- describe, E-express, A-Assert, R- reinforce, M- stay mindful, A- Appear confident, N- Negotiate
What is the 5-4-3-2-1 method?
Grounding technique used to anchor oneself to the present. List 5 things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste
What are the 6 boundary types?
Physical, emotional, intellectual, sexual, material, and time
Name 2 tips to help survive PAWS
Be patient, acceptance/go with the flow, talk to someone, practice self-care, nutrition, understand what it is and prepare for it, etc.