Emotions
Unhelpful Thinking
Let me ask you a Question?
Relapse Prevention
Coping Skills
100
Can you name three emotions that fall under the happiness umbrella?
Cheerful, Content, Excited, Glad, Joyful, Pleased, Satisfied, Love, Hope, Serenity, Pride
100
All of nothing thinking also known as Black or White thinking ; Can you explain this thinking style or give an example?
This thinking style involves seeing only one extreme or the other. You are either wrong or right, good or bad and so on. There are no in-betweens or shades of gray.
"If I am not perfect than I have failed"
"Either I do it right or not at all"
100
Would you rather have be a Kangaroo or a Snake
All group share :) and Discuss
100
What is Relapse Prevention?
Relapse prevention is the use of coping skills, recovery tools and mindfulness exercises to diminish the likelihood or re-occurrence of relapse. Relapse-prevention plans can be individualized based on our preferences. This is your personal plan to prevent relapse
100
Pleasant Activities are any kinds of activities that you find enjoyable. What are your coping skill pleasant activities?
Music, Prayer, Meditation, Reading, Walking, Exercise, Sports, Bubble Bath, Singing, Playing instruments, ect. Anything you enjoy that improves your mood.
200
Can you name three emotions that fall under the sadness umbrella?
Depressed, Despair, Disappointment, Down, Emptiness, Grief, Guilt, Hopelessness, Lonely, Shame
200
Catastrophizing ; What is this? Can you give an example?
Catastrophizing is a cognitive distortion that prompts people to jump to the worst possible conclusion, usually with very limited information or objective reason to despair. When a situation is upsetting, but not necessarily catastrophic, they still feel like they are in the midst of a crisis.
"If I don't recover quickly from this procedure, I will never get better, and I will have a disability my entire life."
“I will always feel this way"
200
If you could have 3 wishes, what would you wish for?
All group share :)
200
What are Triggers, Urges, Temptations? Can you share an example?
Triggers are internal or external stimuli that can lead to substance seeking behavior, while cravings are a strong desire to use substances. Temptation triggers guilt in our personal lives when we cave in to desires.
200
Affirmations or Positive Self Talk - are positive phrases that people repeat to change their thought patterns and build positivity which can help boost mood and self esteem. What are some affirmations you can say to yourself?
I am Brave
I am Strong
I am Enough
I Belong
I am allowed to take up Space
I am Lovable
300
Can you name three emotions that fall under the anger umbrella?
Annoyed, Enraged, Frustrated, Irate, Irritated, Mad
300
'Shoulding' and 'Musting' ; What is this thinking style? Can you give an example?
Using critical words of 'should', 'must', or 'ought'. That make you feel guilty or puts pressure on yourself.
"I should always get things right"
“I must never get upset"
300
Over or Under: 20 million American Adults suffer from both a mental health disorder and a substance use disorder, or co-occurring disorders (when someone has a mental illness and a substance use disorder)
It was 21.5 million American adults (8.4%) in 2022 - This number has potentially grown
300
What are the three stages to relapse? Do you relapse before the actual act?
Emotional, Mental, and Physical 
300
Deep Breathing - What is this?
Box Breathing - Breathe in for 4, hold for 4, out for 4
Pay attention to your breathe, breathe in deep, hold, and then breathe out, repeat process
400
Acceptance ; What is this? What can you accept for yourself?
Acceptance is an essential part of recovery a person's recognition and assent to the finality of a situation without attempting to change or protest it
400
Mental filter ; What is this? Can you give an example in your own life?
Only paying attention to certain types of evidence. Noticing our failures but not seeing our successes.
400
Gender Dynamics -- Do you think that more Men or more Women are diagnosed with a substance use disorder?
- In 2022, about 15 million males (10.9%) and 12.1 million females age 12 and older (8.4%) in the United States had a past-year substance use disorder.
- Men are more likely to use drugs than women, but women may be just as prone to addiction as men when they do use them.
- Research suggests that women in recovery are more susceptible to cravings and relapse.
- Women may also develop a prescription opioid dependence more rapidly than men. They are also more likely to be prescribed pain relievers and receive higher doses.
400
Distress Tolerance Skill -- T.I.P.P ; What is this? Do you have a guess?
TIPP is an acronym that stands for the following four steps:
Temperature - Change body temperature (Ice, Cold Water to face, Cold shower)
Intense exercise - Do exercise to match your intense emotions (go for a quick run, jumping jacks, Walk fast, do sit ups, chair yoga)
Paced breathing - This involves taking control of your breathing and slowing it down to a slow regular pace. Practice Deep Breathing
Progressive muscle relaxation - This should be paired with breathing but also involves tightening and releasing muscle groups from the toes to the head. Focus on one muscle group, tighten, then release.
400
Walk Away - What is this? Can you share a time when walking away has been utilized
Leaving a situation when emotions are elevated and Intense and then coming back and facing the situation when able to calm down
500
What is Denial? What are you in Denial about?
Denial in addiction refers to the unconscious or conscious refusal to acknowledge or accept the reality of a particular situation
What are you in denial about in your recovery?
500
Jumping to Conclusions ; Can you explain this or share an example?
We jump to conclusions when we assume that we know what someone else is thinking (mind reading) and when we make predictions about what is going to happen in the future (predictive thinking).
Someone looks at their watch while talking to you so you think; “They must think I’m a really boring person”
You are thinking about your recovery "I am just going to fail eventually"
500
What is something that you would share with someone who wanted to know more about Addiction?
-Share personal response, Group share
-Addiction is a Disease
500
Urge Surfing - Can you explain this technique?
Urge surfing is a technique for managing your unwanted behaviors. Rather than giving in to an urge, you will ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own.
1. Acknowledge you are having an urge. 2. Notice your thoughts and feelings without trying to change or suppress them. 3. Remind yourself… It is okay to have urges. They are natural reactions to addictions and habits. Some discomfort is okay. I don’t have to change it. An urge is a feeling, not a “must.” I can have this feeling and choose not to act. An urge is temporary. Like any other feeling, it will pass on its own.
500
Let your Emotions R. A. I. N. Can you explain this technique?
R - Recognize (What emotion are you feeling?)
A - Accept (Statement of acceptance)
I - Investigate (Why do you feel this way?)
N - Nurture (How can you cope?)