CBT
What does CBT stand for?
Cognitive Behavioral Therapy
what does Co- Occuring mean?
Recite the serenity prayer
God grant me the serenity to accept the things i cannot change, the courage to change the things i can and the wisdom to know the difference.
What does WRAP stand for?
Wellness Recovery Action Plan
What is mindfulness and why is it important?
Mindfulness is Process of being present
Focus on the here and now
rewire the brain (neuroplasticity)
opposite of addiction
What are the 3 focuses in CBT?
Thoughts, Feelings (Emotions) and Behaviors
1. SAFETY- Goal is to stabilize and protect yourself from destructive people and situations.
What are the three principles that are indispensable to recovery (according to NA)
HONESTY, OPENMINDEDNESS, WILLINGNESS
Name 3 of the Foundational Principles of Recovery
Hope, Personal Responsibility, Support, Education, Self Advocacy and Spirituality
Give 5 coping skills you have practiced this week?
Coloring, walking, deep breathing, exercising, grounding activities, mediation, journaling, crocheting, reading, self-care, playing the tape forward, listening to music.
Name 3 cognitive distortions.
All or nothing thinking, catastrophizing, minimizing, jumping to conclusions, magical, personalization, labeling, emotional reasoning, mental filter, Disqualifying the positive, overgeneralizing, Should / must statements, Always and Never statement
What is a Relapse and One warning sign of a relapse?
Relapse is process of returning to old coping skills (active using drugs and alcohol)
Stress, changes, unhealthy relationships, isolations, not taking medications, missing meetings
Name two 12- step groups
AA, NA, CA, CODA, HA, DRA, CMA
what are two triggers you have (1 internal/ 1 external)
Internal: Feelings, emotions, thought
External: Relationships/ Behaviors / Smells (people places things)
what are two different techniques for breathing?
Box breathing, rainbow breathing, hand breathing, counting breaths, hand on chest breathing, longer out than in breath (sigh breathing)
Please give an example of reframing negative internal self talk.
ex. I am unlovable, no one loves me.
reframe: I can learn to love myself.
False: Often in sharing traumatic experiences we can retraumatize ourselves, we can dissociate from our own story and become numb.
Healing can happen in the here and now by addressing the feelings and not the event.
What are you looking for in a sponsor?
someone that has what i want, at least a year of recovery, someone who can guide me through the steps, someone who is available to help me, someone who i respect and respects me.
Give an example of how Daily Maintenace and Early warning signs can be related?
ex. If on my daily maintenance is hygiene (shower, brushing my teeth, getting dressed) it can be an early warning sign that im not doing well when i start to neglect hygiene for a few days.
Explain Urge Surfing
Urge surfing- in this approach, cravings and urges are not seen as a mystical, overpowering force but as a series of passing thoughts and feelings that peak and then disappear like a wave. Using their breath as a surfboard and visualizing the craving as a wave and riding the wave to the shore.
What is a tactic (on the thinking report)?
Behaviors we use to get what we want or to avoid what we don't want
ex. Avoidance (playing dumb, lying by omission, being vague) Diversion (self shaming to avoid responsibility, introducing irrelevant issues, pointing out the faults of others) Aggression (Arguing, staff splitting, sarcasm and teasing)
what are two signs that a relationship is abusive? (from the wheel of power and control)
Using isolation, using intimidation, using emotional abuse, minimizing blaming and denying, using children, using male privilege, using economic abuse, using coercion.
What is the benefit of a 12-step program?
1. Accountability
2. Fellowship
3. Identification
Ex. Using coping skills (go for a walk, color, go bowling, call a support person, go to a support group, seek out professional help)
ex. I run into a using freind and they ask if i want to get high, I realize in the moment I value my recovery and my new sober relationships with my kids so choose to say no to using.