Listening
Cutting off the other before they finish what is being said.
What is Interrupting?
Our interpretation and expectation of reality, influenced by past experiences, including culture and family.
What are Beliefs?
A stimuli that activates the dopamine system and elicits a response of wanting to use or efforts toward using, "People, places, and things."
What is a Trigger?
These kind of skills include meditation, breathing, guided imagery, progressive muscle relaxation, yoga, kickboxing, etc.
What are Grounding and Mindfulness exercises?
Making sure you or the other understands what is said and heard.
What is Clarifying?
The C in the ABC model: outcomes, the results of decisions and actions.
What is Consequences?
These goals are Specific, measurable, attainable, relative, and timely.
What are SMART Goals?
What are Cognitive Skills?
Being able to repeat back to the other what they said in your own words.
Paraphrasing
The first part of our response: Your immediate perception of the event.
What is "Think" or a Thought?
What is the foundational type of irrational belief? It is an expectation of reality, a desire that we try to hold reality to.
What are Shoulds or Demands?
The concept that indicates that our physiological, safety, belonging, and esteem needs need are met in order to maintain sobriety and mental health.
What is (Maslow's) Hierarchy of needs?
These skills include changing your response such as, walking instead of smoking, distractors, cooking, and TV.
The ability to let the other person finish what they are saying.
What is Patience?
The second part of our response to a trigger: an emotional and physical-body response to a trigger.
What is "Feel" or a Feeling?
This is the act of taking a possibility and acting like its 100% going to happen; and this is the act of responding as if something is 100% bad.
What is Catastrophizing and Awefulization?
Being away from triggers, rules of interaction with others, respect for your relapse goals and of your and other's experiences.
What are Boundaries?
Texting/calling a sponsor/sober friend, going to a meeting, going to Church, being around those who support my recovery, going to therapy/groups/appointments are examples of this.
What is Using Sober Social Support?
Being able to understand and put yourself in the other's shoes even though there may be little common experience or opinion.
What is Perspective Taking or Empathy?
The third and final part of our response to a trigger: the behavior that we engage in.
What is "Do" or What We Do?
This is exemplified by "I can't stand this!" A perceived inability to cope - an exaggerated negative response to stimuli; putting yourself, others, or the situation down due to the stimulus.
What is Low Frustration Tolerance and Deprecation?
Emotions that we may feel when we relapse that make relapse worse and cyclic; paired with negative perception of self; they occur our behaviors don't add up with our expectation of ourselves.
What are Shame and Guilt?
I can use his plan that contains lists of triggers, activities, supports, and professionals when I struggle to remember what skills to use.
What is a Relapse Prevention Plan, Safety Plan, or Aftercare Plan?