Warning Signs
Name 3 examples of early warning signs
Example: not sleeping, not eating, irritable
Name 3 ways to practice mindfulness
Example- meditation, music, 5 senses
What does the CBT, ABC Model stand for
A=activating event
B=belief
C=consequences (feeling and action)
Identify one thing you can do to get the best results with your medications
Example: take them at the same time every day
What is the importance of boundaries in a relationship
Ensure relationship is mutually respectful, appropriate, and caring
Helps you keep up with what you need to do, when you are not doing those things you can identify you are slipping
Name 3 examples of how stress can effect you physically?
sleep, nauseous, headache
What is a negative automatic thought? Give an example
Subconscious, automatic negative thoughts/perceptions of a situation. Example: "I can never do anything right".
What can you do when you know you are experiencing an early warning sign of relapse?
Example: Call sponsor, utilize relaxation techniques, talk to someone, check medications
What is an example of destructive anger in a relationship?
Example: Partner does not come home on time so I throw all of there things outside
Why are values important to your recovery?
Not living life in alignment with values can be dangerous
Identify what is important to you
How do "I" statements practice mindfulness? Turn this into an "I" statement: you get home late every night, you are so disrespectful
Help you identify what you are feeling nd how something is effecting you. I feel scared when you come home late without telling me, I would appreciate it if you can let me know if you are running late
Reframe this negative automatic thought "there is no point to try, I always fail"
Example: "I am doing the best that I can"
Helps you identify what works and what does not work when in a crisis
Explain the difference between passive, aggressive, and assertive communication
passive- avoid conflict: my needs are not important, yours are
aggressive- starts conflict: my needs are important, yours are not
assertive- compromise- both of our needs are important
Give me 10 ways you can manage stress
Examples: music, meditation, praying, hiking, breathing, talking to someone, grounding, creating a "to do" list, problem solving, asking for help
True or false: meditation means having a clear mind. Explain why
False, meditation is recognizing thoughts and letting them go
Identify the "ABC" in this example:
I was sharing in group when someone interrupted me. They did not care what I had to say so I left the room and did not go to the rest of the groups for the day.
A= someone interrupted me in group
B= "they do not care what I have to say"
C= invalidated/hurt, left group and did not attend others
What are the 3 types of people who can effect your recovery? Give me an example of each.
Hint- supportive is 1
Neutral, destructive, supportive
What is a co-dependent relationship
Will do anything to hold onto relationship, taking advantage of other, no independence, I "need" this person
What is opposite action? Give me an example
Doing the opposite of what you want to do. Example: depressed and laying in bed, choose to go talk to friends
Give me three reasons how mindfulness effects your recovery
Thinking of future, thinking of past, worrying
What is a cognitive distortion? provide an example of one
A cognitive distortion is an exaggerated or irrational thought pattern. Examples: overgeneralization, catastrophizing, all or nothing thinking, fallacy of fairness
Explain the difference between a growth mindset and a fixed mindset. How does this effect your recovery?
Growth- always willing to learn/try
Fixed- nothing will change
What does DEARMAN skills stand for?
D-describe, E-express, A-assert, R-reinforce, M-mindfulness, A-appear confident, N-negotiate