1. A stimulus that elicits a reaction
2. An emotional, environmental or social situation that reminds one of substance use in the past.
Triggers
2 Self-Care Activities
Reading, Practice Self-Compassion, Healthy Diet, Spend Time Outdoors, Tend to Basic Needs, Resting, Favorite Hobby/Activity, Music/Dance, Art
A time to put yourself first (:
Promote Physical, Mental, Emotional Well-Being
The state of being sober
Sobriety
Blowing Things Out of Proportion.
"What if" Thoughts
1 flat tire = 4 flat tires
Catastrophizing
Accepting responsibility for one's actions.
Accountability
An event or situation that causes a state of tension
Stressors
2 Grounding Techniques
Meditation, Mindfulness, 5 Senses Awareness, Breathing Exercises
"Move a thought, Move a muscle"
Process of change through which individuals improve their health and wellness, live self-directed lives, and strive to reach their full potential
Recovery
“always,” “never,” “everything,” and “nothing” thinking/beliefs based off a single event.
Overgeneralization
Knowledge or perception of a situation
Understanding self, a situation, environment, etc.
Awareness
Defines our expectations of ourselves and others in different kinds of relationships.
“This is what I'm okay with, and this is what I'm not okay with.”
Boundary Setting
2 Type of Support Groups
AA, NA, MA, Smart Recovery, Recovery Dharma, Refuge Recovery
Church, Specialized Groups based off experiences, Hobby Group
Long-lasting intention to achieve or maintain a goal with significance.
Reason for continuing on
Purpose
Refers to making others responsible for how you feel.
"It's your fault..."
Blaming
"I" Statements
4 Components of Recovery
1. Home
2. Health
3. Community
4. Purpose
Self-Advocacy
2 CBT Skills
Journaling, Cognitive Distortion Awareness, Thought Reconstructing, Play the Tape Forward, Introspective Reflection (looking inward)
Who you are. What makes you, you!
1. Beliefs
2. Morals
3. Values
4. Characteristics
Identity
Leads you to believe that you’re responsible for events that, are completely or partially out of your control.
"It's me, it's something I did, it's my fault"
Personalization
1. Fully acknowledging the facts of a situation and not fixating on how it shouldn't be that way.
This mindset moves us away from often harsh judgement of ourselves and allows us to break away from thoughts of guilt or unfairness.
Acceptance
The ability to understand which aspects lie in ones control, is able to influenced, or is completely out of ones control.
Allowing for response, change, or ultimately releasing to occur in situations.
Realms of Control
2 DBT Skills
1. Mindfulness; to be present
2. Distress Tolerance; decrease reactivity and intensity of distress
3. Interpersonal Effectiveness; Satisfying personal interactions
4. Emotion Regulation; Recognizing/Control over emotions
A feeling of expectation and desire for a certain thing to happen
Desire for things to change for the better and become better overall
Hope
Draining and straining all positives in a situation and, instead, dwelling on its negatives.
Filtering
"Constructive Criticism"
An intentional decision to let go of resentment and anger
The act that hurt or offended you might always be with you. But working on [answer] can lessen that act's grip on you.
Forgiveness