commitment to Recovery
What tool can you use to weigh the costs and benefits of a choice you need to make.
Decisional Balance
What are 3 ways to detach from emotional pain? i.e. 3 types of grounding skills.
Mental grounding
Physical grounding
Soothing grounding
What does "avoid avoidable suffering" mean?
Prevent bad situations in advance
Abusing substances gets your needs met
False
What is deprivation reasoning?
Because you have suffered a lot you need substances to cope.
What is one of the three main thoughts that lead to substance use?
1. I'll just have one
2. I can handle this alone
3. I don't care
Give an example of Mental Grounding
Any activity where you are focusing your mind. e.g. counting, memorizing, naming categories etc.
Give an example of "self-nurture"
Any example that demonstrates doing something you enjoy (e.g. take a walk, see a movie, take a bath etc.)
Substance abuse makes your mental health symptoms worse
True
What is "Dangerous Permission"?
You give yourself permission for self-destructive behaviour. e.g. "just one won't hurt"
What are 3 things that you can do to keep yourself safe and/or healthy?
Any activity that demonstrates self-care.
Give an example of Physical Grounding
Any activity that focuses your attention on your senses (e.g. touch, hearing, sight.....)
What does "examine the evidence mean"?
Evaluate both sides of the situation
It's best to wait until you feel motivated to give up substances
False - ambivalence is common in early recovery
What is mind reading?
You believe you can tell what other people are thinking without having to ask
What are 2 signs of recovery?
Can function well in daily life
Are safe
Are able to be in healthy relationships
are able to take pleasure in life
Can control your most overwhelming symptoms
Have confidence that you can protect yourself
Give an example of Soothing grounding
talking to yourself in a kind way.
e.g. saying kind statements, thinking of your favourite things, remembering words to an inspiring song/poem/quote....
What does it mean to "play the tape through"?
Think of the consequences that will follow a behaviour.
"Beating yourself up" means hitting yourself with an object.
False. Beating yourself up is when in your mind, you yell at yourself and put yourself down.
What is "all-or-nothing" thinking?
things are either all good or all bad. there is no middle ground.
3 ways you can choose to give up substances
Quit all at once
Try an experiment
Cut down gradually
When would you use grounding?
When emotionally overwhelmed with emotional pain and you need a way to detach so you can gain control over your feelings and stay safe.
What are 2 ways you can increase safe self-nurturing activities
Any examples of an activity that supports your recovery in a nurturing way
Being alone is better than being in a bad relationship
True
What is the "uniqueness fallacy"?
You alone have a particular problem; no one else could possibly understand