Cool, Calm, and Coping
“This four-sided deep-breathing technique helps reduce stress by focusing on counting each inhale, hold, and exhale by 4 seconds.”
What is "Box-Breathing" or "Square- Breathing"?
“The term for a person, place, or thing that may prompt cravings or memories of past substance use.”
What is a "Trigger"?
"This circular tool displays a range of feelings and helps people identify specific emotions beyond the basics like happy, sad, or angry."
What is an "Emotion Wheel"?
"This skill involves fully focusing, understanding, and responding thoughtfully to what someone else is saying, rather than just preparing your response."
What is "Active Listening"?
“These types of goals are Specific, Measurable, Achievable, Relevant, and Time-bound.”
What are "S.M.A.R.T. Goals"?
"These techniques focus on your senses to bring your attention back to the present moment and can help when feeling anxious or overwhelmed."
Double Points: Name 2 examples of this technique
What are "Grounding Techniques"?
Double Points: deep breathing, 5 4 3 2 1 technique, touch and describe an object, sensory tools, etc.
"When facing a known trigger, this strategy can help you stay in control by changing your route, leaving the situation, or planning in advance."
"Identifying and naming your feelings can be an important first step in this process, which helps you manage how you respond to them."
What is "Emotion Regulation"?
"Setting these can help you communicate your limits and protect your emotional health in relationships."
What are "Boundaries"?
"This type of goal is achieved in a relatively short period, often providing motivation by marking quick wins along the way."
What is a "Short-Term Goal"?
"This coping skill involves using positive or rational thoughts to challenge negative thinking patterns and promote emotional resilience."
What is "Positive-Self Talk"?
"Cravings often feel intense, but they usually fade within this amount of time if not acted upon."
What is "10-15 minutes"?
"This technique involves changing negative or unhelpful thoughts to see a situation differently, helping manage difficult emotions."
What is "Cognitive Reframing" or "Reframing Negative Thoughts"?
"Using this type of statement can help you express your feelings and needs without placing blame or making the other person defensive."
What is an "I Statement"?
"This type of goal typically requires time, commitment, and planning, helping to guide the overall path in recovery or personal growth."
What is a "Long-Term Goal"?
"This coping technique involves tensing and then relaxing muscle groups to reduce stress and improve physical relaxation."
What is "Progressive Muscle Relaxation"?
"The common emotional triggers that can be memorized through the acronymn H.A.L.T."
What is "Hungry, Angry, Lonely, and Tired."?
“Feeling overwhelmed or numb may mean you’re outside of this ‘window’ of emotional tolerance."
Double Points: Can you name the two states that happen when you're outside this window?
What is "Your Window of Tolerance"?
Double Points: What are "Hyper-Arousal and Hypo-Arousal"
"This type of communication includes facial expressions, body language, and tone of voice, which can often say more than words alone."
What is "Nonverbal Communication"?
"Motivation that comes from within, such as personal growth or satisfaction, is known as this, while motivation driven by external rewards, like recognition or prizes, is known as that."
What is "Intrinsic Motivation" and "External Motivation"?
What are the 5 R's of Coping Skills?
What are "Relocate, Reframe, Relax, Redirect, and Re-center"?
"This brain chemical is often linked to pleasure and reward, playing a key role in cravings and motivation."
What is "Dopamine"?
"This state of being aware of one’s own feelings and reactions in the moment can support emotional regulation."
What is "Emotional Awareness"?
"This communication style is confident and respectful, helping you advocate for your needs without being aggressive or passive."
What is "Assertive Communication"?
"This quality involves bouncing back from setbacks and adapting to challenges, which is essential for reaching long-term goals despite obstacles."
What is "Resilience"?