Coping Skills
How can listening to music be used as a coping skill?
Listening to music can be relaxing and can help take your mind off of stressors
What is a "trigger" ?
*an internal or external stimulus that causes the former addict/substance user to desire to use drugs or alcohol again
typically associated with "people, places, things"
What is PAWS?
Post Acute Withdrawal Syndrome- refers to a set of impairments that can persist for weeks or months after the abstaining from a substance of abuse.
What is the "first step" and what does this mean?
*We admitted we were powerless over alcohol-that our lives became unmanageable
--acknowledging you have a problem. Being honest with yourself, higher power, and/or your supports
To politely yet firmly stand up for yourself when facing a trigger or difficult situation is called this
What is assertiveness
"being self-assurred and confident, without being aggressive"
How can participating in leisure activities be used as a coping skill?
The provide an opportunity to fill time, have fun, relax, and socialize with peers. Having healthy activities also tends to increase confidence and self-esteem.
What are cravings and when are cravings typically the strongest?
*A significant urge to continue substance use, or use. Often accompanied with physiological sensations.
-- tend to be the strongest and occur most frequently in the first few weeks after stopping drinking or using. Using after a long abstinence renews cravings. They typically diminish in severity or frequency over time.
*may be triggered at various stages related to external/internal stimuli occurring
What makes addiction a disease?
*addiction changes the brain, rewiring its structure. Our reward system remembers then asks for more, resulting in craving. Our dopamine production becomes impacted from use and our body begins to produce less dopamine in time resulting in a loss of pleasure of normal activities.
A sober person who has been through the 12 Steps of recovery and can guide you through those same steps
What is a sponsor?
What is "MAT" and what is one example?
Medication Assisted Treatment
Examples:
Naltrexone- treats alcohol and opioid addiction (revia or vivitrol)
Acamprosate: treats alcohol addiction (campral)
Methadone: treats opioud addiction
Buprenhorphine: treats opiod addiction (subutex, suboxone)
Exercising can reduce your PAWS symptoms, provides a reduction in cravings for use, increases mood and focus, releases food good endorphines into your brain. It also decreases stress, depression, change of heart attack, or other health conditions.
What are three possible signs that a relapse may be approaching?
Interacting with old using friends, Engaging in cross addiction, Going to old using places, Irritation, Poor emotional control, Isolation, Stop going to meetings/talking to sponsor, not taking medication,not having a structure or routine
What are three signs of substance abuse?
increased tolerance, wanting to cut down but not managing to, withdrawal symptoms, wanting to cut down but being unable to, using when it puts you in danger, physical/psychological problems resulting from use, problems/consequences resulting from use
What are 3 types of support group meetings in the area?
AA, NA, Smart Recovery, Celebrate Recovery, Codependents Anonymous, Mental Health Support, Grief Support etc
What are "boundaries" and what are some examples?
*the rules and limits we set for ourselves within relationships or people we meet (where you draw the line)
*examples include: no you may not offer me that, you may not talk to me that way, I will not be taking on extra responsibilities without extra compensation, I am not available to work this weekend etc
What does it mean to "play the tape through"?
It means to "play it out in your mind to the very end" Being realistic on where your use may take you in terms of physical health, emotional health, legal consequences, family problems from use.. etc.
This breaks the spell of euphoric recall!
What are five things you can do to get through a trigger or craving without engaging in substance use?
walking away, planning ahead, bringing a sober support, practicing boundarysetting, mindfulness exercise, distraction, calling a support person, calling a sponsor, attending a meeting, engaging in meaningful activity, exercise, remembering the consequences, pros/cons list
What are the stages of PAWS?
Withdrawal Stage- 1-2 weeks increased craving, depression, difficulty with sleep/excessive sleep, difficulty concentrating, anxiety, memory problems, irritability
Early Abstinence or "honeymoon"- 4 weeks. people start to feel "cured" and may drop out of supports. Thinking may be unclear, anxiety, sleep is irregular, life feels intense.
Protracted Abstinence- 3.5 months "the wall" resulting from changes in brain chemistry. Deperession, irritability, low energy, difficulty concentrating, strong cravings. Relapse risk goes up, Exercise is helpful in this period!
Readjustment--- 5 months Clients may become less aware of relapse risks and put themselves in high-risk situations due to feeling comfortable. some "I can do it once" thoughts might occur
What are the benefits of attending support groups?
*feeling less lonely or isolating, finding commonality with others, talking openly and honestly about feelings, improves skills to cope with challenges, gives you a structure/routine etc
What is "self-care" and what are the benefits/examples of it?
*taking care of onself with behaviors that promote health and wellness. Typically improves our emotional state, reduces stress, increases self-esteem.
there are physical, emotional, spiritual, professional, relational, and psychological domains of self-care and applicable strategies for improving each!
What are "Grounding Techniques" including definitions and examples!
Brings you into the hear and now be redirecting your focus, brings attention away from your thoughts that may be intrusive or contributing to anxiety.
5: Acknowledge FIVE things you see around you.
4: Acknowledge FOUR things you can touch around you
3: Acknowledge THREE things you hear. ...
2: Acknowledge TWO things you can smell. ...
1: Acknowledge ONE thing you can taste.
What is a "lapse" or a "slip" vs a relapse?
What are three steps you can take to prevent a "lapse" from turning into a "relapse" ?
A lapse is when an individual may return to using but stops again within a short time. Even a nearly immediate revocation of use can still feel like a significant setback. Still, it is less damaging than falling back into full addiction
*acknowledge use to your supports, increase support group meetings, prioritize meeting with healthcare providers, adjust schedule, revisit relapse plan, explore and apply coping skills for triggers etc
What is Anhedonia?
A deep inability to experience pleasure from activities usually found enjoyable. There are biochemical and pscyhological components involved.
For people recovering from addiction, milestones such as 3, 6, and 12 months of sobriety are when symptoms like anhedonia noticeably improve. Like most symptoms of PAWs, anhedonia comes in waves. For some people episodes of anhedonia fade after a few hours or days. For others, they can last weeks.
What are three recovery phrases/slogans you have heard and what do they mean?
What is dopamine and how is it impacted by substance use?
Dopamine is a neurotransmitter, and is used by our nervous system to send messages between nerve cells. It plays a role in how we feel pleasure and helps us strive, focus, and find things interesting. Substances trigger and immense dopamine surge, however in time our body tricked by this begins to produce less over time on our own creating chemical dependency.