Recovery Skills
You turn down an invitation because you need time to rest. What are you setting?
A boundary.
“If I can’t do it perfectly, there is not point in trying
All-or-nothing thinking: seeing only two extremes
What word describes a sense that positive change is possible, even when you don’t know exactly how it will happen?
Hope
Someone gives you their attention, lets you finish, and checks that they understood. What skill are they using?
Active listening.
Which is more specific: ”Take better care of myself” or ”Eat breakfast before leaving home”?
“Eat breakfast before leaving home.” It names a clear action
You notice your mind wandering and gently bring your attention back to the present. What are you practicing?
Mindfulness.
“They haven’t texted back. They must be mad at me.”
Mind reading: assuming you know what someone else thinks.
What kind of support comes from someone who uses their own lived experience of mental health challenges or recovery to help others?
Peer support
”I feel overwhelmed when plans change suddenly. I would appreciate a heads-up.” What type of statement is this?
An “I” statement
A person wants to clean their entire home but starts with one countertop. What strategy are they using?
Breaking a task into smaller steps.
Before a stressful appointment, you practice what you want to say with someone you trust. What is this preparation called?
Role-playing or rehearsal
“One thing went wrong today, so nothing ever goes right for me.”
Overgeneralization: turning one experience into a broad rule.
What term means speaking up for your own needs, preferences, and rights?
Self-advocacy
”You can see it differently, but I still need to say no.” Is this passive, aggressive, or assertive communication?
Assertive communication: expressing your needs clearly and respectfully.
“I will walk for ten minutes on Monday, Wednesday, and Friday.” Which part tells you how often the action will happen?
Monday, Wednesday, and Friday, three times per week.
Instead of “I failed completely,” you say, “That attempt didn‘t work, but I learned something.” What skill are you using?
Cognitive reframing: looking at a situation from a different, more balanced perspective.
“I feel like a failure, so I must be one.”
Emotional reasoning: treating a feeling as proof that something is true.
Recovery includes physical health, emotional well-being, relationships, and other parts of life. What word means considering the whole person?
Holistic, or empathy
Instead of asking, ”Are you okay?” someone asks, ”What has today been like for you?“ What type of question is this?
An open-ended question
“If rain stops my outdoor walk, then I will walk indoors.“ What kind of plan links a possible obstacle to a planned response?
An if- then plan. Also called an implementation intention.
(Back-up plan)
You notice an uncomfortable urge and observe it rise and fall without immediately acting on it. What is this skill called?
Urge surfing.
“Nine people liked my presentation, but one person didn’t. That’s the only feedback that matters.”
Mental filtering: focusing on a negative detail while overlooking the positive information.
What term describes making choices and directing your own life according to your goals and values?
Self-determination.
Someone says, “Given what happened, it makes sense that you’re upset,” without necessarily agreeing with their choices. What are they offering?
Validation: acknowledging that someone’s feelings or experience are understandable.
In SMART goals, what do the five letters stand for?
Specific, Measurable, Achievable, Relevant, and Time-bound