healthy vs unhealthy boundaries
T/F: Saying “I need time to think before I respond” is a healthy boundary.
true
This is the first step in setting a boundary.
identifying what you feel and what you need
This quality is the #1 sign of a healthy support person.
reliability
Myth or fact: “Methadone just replaces one addiction with another.”
myth
This grounding method uses sight, touch, hearing, smell, and taste.
the 5-4-3-2-1 method or sensory grounding
Letting someone yell at you because you want to avoid conflict is an example of this.
unhealthy boundary
A clear boundary statement always includes these two ingredients.
what behavior isn’t okay + what the person will do to protect the boundary
A support system should NOT include people who do this.
encourage, minimize, or normalize substance use
Myth or fact: “Xylazine is an opioid.”
myth (it’s a sedative)
This breathing pattern uses inhale 4, hold 2, exhale 6.
4-2-6 breathing
T/F: A boundary is the same thing as a punishment.
Fill in the boundary script: “When ___ happens, I feel ___. So I need ___.”
any complete boundary statement
Name two places someone can go to build sober social support.
support groups, recovery meetings, community centers, hobby groups, online recovery groups, etc.
“Fentanyl test strips can prevent overdoses.”
Holding an ice cube or using cold water is an example of this type of grounding.
temperature reset or temperature grounding
Telling someone “I can’t lend money, but I can help problem-solve with you” represents this type of boundary.
healthy boundary
This skill is needed when someone tries to push past your boundary.
consistency / follow-through
Name a “green flag” in a support person.
they listen without judgment / respect boundaries / offer emotional safety / encourage healthy choices
“You can tell if something contains fentanyl by looking at it.”
myth
Saying “This is a feeling, not a fact” is an example of this kind of grounding.
cognitive grounding/cognitive snap
Letting someone else’s emotions control your behavior (example: saying yes so they won’t be mad) is a sign of this pattern.
lack of boundaries / people-pleasing
People often react negatively to boundaries for this reason.
they were benefiting from you having none
People often go back to unhealthy supports for this reason.
familiarity or fear of change
“People relapse because they don’t care enough.”
myth
Name two physical signs that grounding is working.
slower breathing, relaxed muscles, fewer racing thoughts, reduced cravings, feeling more present