Coping Skills & Related
When cravings feel overwhelming, this technique uses your senses to make the present moment less distressing.
What is Self-Soothe with the 5 Senses?
When feelings of emptiness or boredom make you want to give up, this psychologist’s philosophy encourages finding purpose in your struggles.
Who is Viktor Frankl?
This is when you believe you have control over what happens in your life, which helps you stay strong and focused in recovery.
What is an internal locus of control?
These are the three stages of relapse.
What are emotional, mental, and physical relapse?
When you're overwhelmed by distressing thoughts and feel tempted to relapse, this technique can help you imagine safely storing those feelings for later.
What is the Container Exercise?
When you notice the urge to engage in unhealthy behaviors, this skill helps you observe your thoughts or cravings non-judgmentally, staying present with them until they naturally fade.
What is Mindfulness?
This is when you set strict rules for yourself or others, and get upset when they aren't followed, making it easier to feel frustrated and turn to substances for relief.
What is “should” and “must” thinking?
The loss of this is what turns a negative experience into a traumatic one.
What is agency?
When anger feels too intense to handle, this physical activity allows you to release tension in a controlled and safe way.
What is the Wall Push?
When unhealthy choices feel tempting, this practice reminds you to focus on your values and take actions that align with what truly matters to you.
What is Valued Living?
This is when you can't stop thinking about negative feelings or thoughts, which can make you feel stuck.
What is rumination?
These episodes of elevated mood and energy can lead to risky behaviors, making mood-stabilizing medications crucial in recovery.
What are manic episodes?
When your mind is full of intrusive thoughts that make relapse tempting, this exercise helps you imagine letting those thoughts gently drift away.
What is the Leaves on a Stream Exercise?
When self-criticism makes you want to give in to unhealthy habits, this skill can help you reframe those thoughts into kinder, more constructive ones.
What is Positive Self-Talk?
This is a mental state that happens after a person has experienced a stressful situation repeatedly.
Because of this, they have the false belief that they cannot change their situation.
What is learned helplessness?
This therapy encourages re-engaging with enjoyable activities to lift mood and reduce the temptation to self-medicate.
What is behavioral activation?
You're feeling anxious about the future and tempted to use substances as a way to cope, even though the situation is not as threatening as it feels. This skill encourages you to practice mindfulness by focusing on what you can control in the moment.
What is Opposite Action?
You’re feeling the urge to use substances but aren’t sure why. By using this skill, you realize that you had a stressful conversation with your boss earlier in the day, which triggered feelings of anxiety that you typically cope with by using.
What is Chain Analysis?
This refers to the tendency to judge other peoples' behavior based on their personality, rather than considering their situation, which can lead to misunderstandings and frustration.
What is the fundamental attribution error?
These are the 4 parts of an "I" statement.
“When you _________”
“I feel or I think _________”
“Because _________”
“I would prefer _________”