Building Motivation
When we think about making a change, we often make a list of the "Good" things and "Bad" things about using. This list is called the...
What are the Pros and Cons?
An urge or "craving" is often compared to this ocean event because it starts small, gets big, but eventually goes away.
What is a wave / Urge Surfing?
True or False: Having a "scary" or "unusual" thought means you have to act on it.
What is False?
Doing this for 10 minutes a day can improve your mood and help your bones and muscles stay strong
What is Exercise / Walking?
This is the "S" in SMART Recovery?
What is Self-Management?
True or False: You have to be 100% ready to quit to start thinking about a change
What is False?
This "D" word means finding something else to do, like listening to music or drawing, until an urge passes.
What is Distraction?)
This is the practice of focusing on the "here and now" without judging yourself.
What is Mindfulness?
This is the term for having a regular time to wake up and go to sleep.
What is Sleep Hygiene?
This is the person in charge of your recovery (Hint: Look in a mirror)
Who is Me / Myself?
When my own motivation is low, identifying this type of person in my life can give me encouragement and remind me why I started my recovery journey.
"What is a Support Person?" (Acceptable answers: "Friend," "Staff," "Family")
These are people, places, or things that make us feel like using.
What are Triggers?
When we tell ourselves "I must have this" or "I can't stand this," we are using this type of "demanding" thinking.
What is Irrational Thinking?
These are activities you enjoy that don't involve substances, like playing cards or gardening.
What are (healthy) hobbies?
These people work at the hospital on your treatment team to help you learn new skills for daily living.
Who are Occupational Therapists?
In this stage of change, a person might be thinking about making a change but isn't quite ready to start yet.
What is the Contemplative Stage?
SMART Recovery says urges are not "commands"; they are just these...
What are feelings or thoughts?
In the simple 3-step rule for handling a bad thought—Catch It, Check It, Change It—this is the first step where you stop and notice that your brain is falling into a trap.
"What is 'Catch It'?" (Acceptable answer: "Notice it," "Pay attention")
Taking these daily, as recommended by a doctor, can help fill gaps in your nutrition and support bone quality.
What are Vitamins / Supplements?
This term means "getting better" and finding a meaningful life even with a mental health diagnosis.
What is Recovery?
This is a picture we create in our heads of how we want our life to look one year from now if we make healthy choices.
What is a Vision or Goal?
These are the small changes in our daily routine—like skipping meals, sleeping all day, stopping our hobbies, or missing groups—that warn us that a relapse might be coming if we don't ask for help.
"What is an Early Warning Sign?" (Acceptable answers: "Red Flags," "Warning Signs," "Changes")
Our brains tell us lots of scary or upsetting things when we are stressed, but it is important to stop and ask: "Is this thought just a feeling, or is it this 4-letter word that means it is 100% true and proven?"
"What is a Fact?"
This means setting "limits" with others to protect your own peace and recovery.
What are Boundaries?
This is the "Power" we have to make our own choices, even when we are staying in a hospital.
What is Personal Choice or Autonomy?