Recovery Basics
This is the process of making changes to improve physical, emotional, and mental well-being while maintaining sobriety.
What is recovery?
This grounding skill involves identifying 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
What is the 5-4-3-2-1 grounding technique?
Feeling sad occasionally is normal, but when symptoms persist and impact functioning, it may be this condition.
Depression
A healthy boundary helps protect your time, energy, emotions, and this.
Recovery
This phrase refers to irrational thoughts that can increase relapse risk.
Unhelpful thoughts, ineffective thoughts, stinking thinking
These are people, places, emotions, or situations that can increase the urge to use substances.
What are triggers?
This coping strategy involves riding out a craving like a wave until it passes.
What is urge surfing?
Racing thoughts, excessive worry, and feeling on edge are common symptoms of this condition.
Anxiety
This communication style respectfully expresses needs while honoring others.
Assertive Communication
"I've failed once, so I might as well give up" is an example of this cognitive distortion.
All or nothing thinking
This stage of change involves recognizing a problem and beginning to think about making changes.
What is contemplation?
This DBT skill teaches people to tolerate distress without making the situation worse.
What is distress tolerance?
This term describes intense emotional, mental, or physical reactions after experiencing a distressing event.
This relationship pattern involves excessive caretaking and relying on others for self-worth.
What is codependency?
This cognitive distortion assumes the worst possible outcome will happen.
Catastrophizing
Name two common warning signs of relapse before actual substance use occurs.
Isolation, increased stress, dishonesty, skipping meetings, poor self-care, romanticizing use, mood changes, etc.
Name three healthy coping skills for managing stress.
Exercise, journaling, mindfulness, calling support, deep breathing, meetings, hobbies, etc.
Name three symptoms that might indicate someone is struggling with mental health.
Sleep changes, irritability, isolation, hopelessness, anxiety, low motivation, poor concentration, etc.
Name two signs of a healthy relationship.
Trust, honesty, respect, communication, support, accountability, etc.
Name two examples of recovery-focused self-talk.
"I can get through this craving," "Feelings are temporary," "I have support," etc.
Relapse is typically described as occurring in these three stages before substance use happens.
What are emotional, mental, and physical relapse?
This CBT skill involves identifying and challenging unhelpful thoughts.
What is cognitive restructuring?
This practice involves paying attention to the present moment without judgment.
Mindfulness
In the Codependency Triangle, the three roles are Persecutor, Rescuer, and this role.
Victim
encourages acting according to your values even when uncomfortable emotions are present.
towards moves or values based action