Mindfulness
Name 2 mindfulness exercises
Difference between a slip up and a relapse?
Slip up: A small setback in recovery.
Relapse: A return to former, regular problematic behavior
What do the letters CBT stand for?
Cognitive Behavioral Therapy
What is an "I" statement
Expressing how you are feeling without blaming another person. Identifying the emotion that you are experiencing.
A repeated behavior pattern that can be repeated automatically or unconsciously through repetition
Demonstrate box breathing
Inhale for 4, hold for 4, exhale for 4, hold for 4
Internal vs. external triggers
Internal: Emotions, feelings, thoughts and memories
External: People, places, things
Define "thinking errors"
Irrational, inaccurate or exaggerated thought patterns that distort reality. Often causing people to blame themselves or jump to worse case scenarios.
Aggressive versus assertive communication
Aggressive: Overpowering communication, nonverbal cues or attacking someone else's character
Assertive: Rational, mindful communication that addresses your concerns as well as the other person's perspective
What was the most meaningful part of this program for you?
_____
What is 5-4-3-2-1
Name 5 things that you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste
What is relapse drift?
A slow process of "drifting" away from healthy routines.
Mooring line failure
What is the definition of maladaptive?
Behaviors, thoughts or coping mechanisms that hinder a person's ability to adjust to new or stressful situations
Before communicating with someone what is the first thing you should do?
Identify the feeling you are experiencing.
Name one thing you learned from this program
________________
What is progressive muscle relaxation?
Define a SMART goal
Specific
Measurable
Achievable
Relevant
Timebound
Give 2 examples of thinking errors
All or nothing thinking, catastrophizing, discounting the positive, emotional reasoning, "always" "never" "should" thoughts
Define instant gratification versus delayed gratification?
Instant: The desire to act quickly without thinking of the long term impacts of a decision, acting on impulse
Delayed: Taking time to make a rational decision, look for evidence to support thoughts and make an informed decision about how to proceed
What does hope in recovery mean to you and why is having hope important in recovery?
Hope helps us feel empowered in recovery, commitment to healing work and the belief that things can and will workout
What are the benefits of mindfulness practice?
Reduced stress, anxiety and depression. Increased mind and body connection. Ability to be grounded and more rational in communication, thoughts and feelings. Allowing things to happen without judgement.
Essential components of a relapse prevention plan
Triggers, Coping skills, Supports-personal and professional, self care
Define CBT
A therapeutic intervention that how we think, feel and act are all connected. Learning to recognize cognitive distortions/thinking errors to better cope with difficult situations
What is the conflict resolution model? The 5 steps to addressing a problem
1. Identifying the problem
2. Identifying the feelings
3. Identifying the specific impact
4. Deciding whether or not to resolve the conflict
5. Addressing and resolving the conflict
Who is responsible for your recovery?
YOURSELF