Emotional Regulation & Coping Skills
This tool helps people identify and name specific emotions instead of simply saying they feel "good," "bad," or "fine."
What is the feelings wheel?
Thinking something is either completely good or completely bad, with no middle ground, is this thinking error.
What is all-or-nothing thinking?
In AA and NA, this person shares their recovery experience and helps another member work through the 12 Steps.
Who is a sponsor?
The belief that "real men don't cry" is an example of this type of socially learned expectation.
What is a male message?
Thinking "Maybe one day I'll be able to drink or use socially" is an example of keeping one of these about recovery.
What is a reservation?
Taking deep breaths, going for a walk, journaling, or talking to someone are examples of these healthy strategies for managing difficult emotions.
What are coping skills?
When someone assumes the worst possible outcome will happen, even without evidence, they are engaging in this thinking error.
What is catastrophizing?
These are the two most common 12-step fellowships that focus on recovery from alcohol and drug addiction.
What are Alcoholics Anonymous and Narcotics Anonymous?
A male message that discourages men from expressing sadness, fear, or vulnerability may cause them to do this with their emotions.
What is suppressing or bottling up emotions?
A person, place, emotion, or situation that increases the desire or risk to use drugs or alcohol is known as this.
What is a trigger?
Acting immediately on an emotion or urge without considering the consequences is an example of this behavioral problem.
What is poor impulse control?
Assuming you know what another person is thinking without asking them is called this.
What is mind reading?
A sponsor can offer recovery guidance, but they are not a substitute for this type of professional who treats mental health concerns.
What is a therapist or mental health counselor?
Being truthful, following through on promises, and acting consistently over time can help rebuild this important part of relationships.
What is trust?
A person expects their family to immediately trust them once they stop using. When that doesn't happen, they experience this emotion associated with unmet expectations.
What is disappointment?
When a person recognizes they are becoming angry or overwhelmed and deliberately takes time to calm down before responding, they are practicing this coping technique.
What is taking a time-out?
A person says, "I can go hang out with my old drinking buddies. Nothing will happen because I'm stronger now." This thinking error involves overestimating your ability to avoid negative consequences.
What is superoptimism?
Having multiple people you can call when struggling, rather than depending entirely on your sponsor, is an important part of building this.
What is a sober support network?
The belief that "a real man should handle all his problems alone" can interfere with recovery by preventing someone from doing this.
What is asking for help?
Recognizing that you cannot control other people's thoughts or behaviors, but can control your own responses, is an example of practicing this recovery principle.
What is acceptance?
The ability to change your perspective, consider alternative explanations, and adjust your thinking when situations don't go as expected is known as this.
What is cognitive flexibility?
A person makes one mistake and tells themselves, "I always mess everything up. Nothing ever works out for me." This thinking error involves taking one negative experience and applying it to every situation.
What is overgeneralization?
Rather than choosing a sponsor simply because you like their personality, you should look for someone who has experience working the Steps and demonstrates this in their daily life.
What are recovery/spiritual principles? (Accept: practicing what they preach.)
A person has repeatedly broken promises while using substances. Rather than demanding immediate forgiveness, they can rebuild trust by demonstrating this over time.
What is consistent, trustworthy behavior? (Accept: accountability or following through on commitments.)
Identifying personal triggers, developing coping strategies, avoiding high-risk situations, and knowing who to contact for help are all components of this important recovery tool.
What is a relapse prevention plan?