Stages of Change
In this stage of change, a person has actively began changing their substance using behavior.
What is ACTION?
This coping skill is great for emotional regulation, self-awareness, and processing thoughts and feelings. It involves writing down your thoughts, feelings, and experiences.
What is JOURNALING?
The reward chemical, you can access this by achieving a goal, celebrating small wins, crossing things off of a to-do list, practicing self-care, getting enough sleep, and eating healthy food.
What is DOPAMINE?
This practice involves focusing attention, often on the present moment, to cultivate awareness and inner peace. It can reduce stress, improve concentration, and enhance emotional regulation. Some forms include mindfulness, guided imagery, and body scans.
What is MEDITATION?
This emotion is often associated with joy, pleasure, and contentment. It can be felt as warmth in the chest, a lightness in the body, and a relaxed facial expression, often leading to smiling and laughter.
What is HAPPY?
In this stage of change, a person has opposing positive and negative feelings about their substance use (they still may be using substances).
What is CONTEMPLATION?
This coping skill can significantly improve your mood, reduce stress, boost energy levels, help with weight management, improve sleep quality, and strengthen bones. A leisurely outdoor activity that often involves fresh air, scenery, and a pair of shoes.
What is GOING FOR A WALK?
The mood stabilizer, you can access this neurotransmitter by meditating, deep breathing, getting some sun, going out in nature, writing a gratitude list, and running.
What is SEROTONIN?
This practice can help lower your heart rate, activate your parasympathetic nervous system (helps your body relax and recover), and produce a calm feeling in the mind and body. It involves focusing your attention solely on the sensation of your breath, inhaling and exhaling, often used to reduce stress and promote relaxation.
What is MINDFUL (deep) BREATHING?
This emotion can arise from loss, disappointment, or difficult experiences. It is often felt as heaviness in the chest, a lump in the throat, or a sinking feeling in the stomach. It may lead to tears, withdrawal, or fatigue.
What is SAD?
In this stage of change, a person has been able to sustain change long-term.
What is MAINTENANCE?
This coping skill involves seeking comfort, validation, or advice from a trusted person. Social connection is key for emotional regulation and resilience.
What is SOCIAL SUPPORT?
The love hormone, you can access this by playing with a pet, spending time with loved ones, holding hands, hugging, giving compliments, and helping others.
What is OXYTOCIN?
This practice involves mentally checking in with different areas of your body, noticing any tension or discomfort, and allowing yourself to release it. It is often done lying down or sitting in a relaxed position.
What is BODY SCAN?
This feeling often arises when boundaries are crossed, injustice occurs, or frustration builds up. It is commonly felt as heat rising in the face, tension in the jaw and fists, and tightness in the chest. When managed well, it can be a powerful motivator for change.
What is ANGER?
In this stage of change, a person has decided to change but has not yet begun.
What is PREPARATION(planning)?
This coping skill can influence emotions, reduce stress, and improve mood. It can be upbeat and energetic or slow and calming, depending on what your mind and body need at the moment. Many people use it to escape, process emotions, or enhance relaxation.
What is LISTENING TO MUSIC?
The pain reliever, you can access this by laughing, exercising, stretching, being creative, and eating dark chocolate.
What are ENDORPHINS?
This strategy helps bring you back to the present moment, especially when experiencing anxiety, triggers, or stress. It may involve using your five senses, such as naming things you can see, touch, hear, smell, and taste. (Hint: 5-4-3-2-1)
What are GROUNDING TECHNIQUES?
This emotion is the body’s natural response to danger, whether real or perceived. It often manifests as a racing heartbeat, tightness in the chest, a pit in the stomach, and heightened alertness. It plays a key role in survival but can also contribute to anxiety.
What is AFRAID?
In this stage of change, a person has no intention to change.
What is PRE-CONTEMPLATION?
This coping skill releases endorphins, which help reduce stress and improve mood. It can include anything from yoga to weightlifting, dancing, or playing a sport.
Responsible for your body's fight-or-flight response. This chemical helps with stress response, mood regulation, pain perception, and cognitive function. You can access this by exercising, getting enough sleep, reducing stress, and eating healthy.
What is NOREPINEPHRINE (noradrenaline)?
This mindfulness technique involves noticing thoughts as they come and go, without labeling them as good or bad. The goal is to acknowledge them and let them pass, like leaves floating down a stream.
What is OBSERVING THOUGHTS WITHOUT JUDGEMENT?
This positive emotion involves appreciating what one has, rather than focusing on what is lacking. It can be felt as warmth in the chest, a sense of lightness in the body, and an overall feeling of calm or connection.
What is GRATEFUL?