Coping Skills
What is mindfulness
Paying attention to present moment w/o Jugdement
What is an internal trigger
Emotions, thoughts, memories, physical sensations
What is the purpose of defense mechanisms?
To protect us from emotional pain
What is a cognitive distortion?
A biased or inaccurate thinking pattern
What does Step 1 address?
Powerlessness and unmanageability
What is the window of tolerance
The zone where emotions are manageable
What usually comes first: thought or feelings?
Thought (often automatic)
When does relapse usually begin?
Emotionally and cognitively, before substance use.
What does guilt focus on?
Behavior: I did something wrong.
When are coping skills most effective?
When practiced before and during distress
What is an external trigger
People, places, situations, or objects
Are defenses good or bad?
Neither: they are protective but can become unhelpful
What distortions sounds like "always" or "never"?
All or nothing thinking
Does powerlessness mean weakness?
No, it means honestly about control
What is hyperarousal?
Anxiety, anger, panic, restlessness
Why are automatic thoughts hard to notice?
They happen quickly and feel true
What is an early sign?
Change in thinking, mood, or isolation.
What does shame focus on?
Identity: I am wrong.
What is Grounding
Bringing attention back to the body and present moment
What does "urge surfing" mean
Allowing ureges to rise and fall without acting on them
What defense avoids emotional awareness through logic?>
Intellecutalization
What distortion assumes we know what others think?
Mind Reading
What does step 2 focus on?
Hope belief that change is possible
What is hypoarousal?
Numbness, Shutdown, dissociation
What happens when thoughts go unchallenged?
They drive emotions and behaviors
What is the purpose of a relapse map?
To identify interruption points.
Why is shame dangerous in recovery?
It fuels secrecy and relapse.
Why do coping skills sometimes feel too simple
The nervous systemt wants quick relief not regulation
How long do most urges last if not acted on
20-30 min
What defense minimizes the seriousness of behavior?
Minimization
Why do distorted thoughts feel believable?
Because they are emotionally driven, not fact based.
What is step 3 about?
Willingness and surrender of control
Whay dies substance use feel regulating?
They temporarily altered the nervous system
What is reframing?
Creating a more balanced thought.
Does a setback erase progress?
No, it provided information. Learn how you can make changes the next time.
What emotion often hides underneath anger?
Fear, hurt, or sadness
What matters more than the number of skills
Having the right skill at the right time
What emotions often sit underneath cravings?
Pain, stress, fear, sadness, or loneliness
What do defense increase during recovery?
Because substances are no longer numbing emotions.
What is the goal of reframing?
Balance, not forced positivity.
What is the purpose of step 4?
Self-examination, not self punishement
What helps widen the window?
Consistent regulation skills over time
Interrupting the thought-feeling loop
What protects recovery after a slip?
Accountability, honesty, and self compassion
What happens when emotions are avoided?
They intensify or resruface as urges.