Healthy Coping Skills
Name 3 healthy coping skills.
Read a Book/Writing/Drawing/Painting, Listening to Music, Spending Time with Friends/Family, Go for a Walk, Deep Breathing, Meditation
The 3 stages of healing from PTSD are...
A)Avoidance/Impulsive spending/Excessive drug use
B)Safety/Avoidance/Eating Healthy
C)Safety/Mourning/Reconnection
D)Safety/Mourning/Chocolate
C) Safety/Mourning/Reconnection
Safety is the phase you are in now!
The goals are to free yourself from substance abuse, stay alive, build healthy relationships, gain control over your feelings, learn to cope with day-to-day stressors, protect yourself from destructive people and situations, not hurt yourself or others, increase your functioning, and attain stability.
Once you are safe.... Mourning will help you grieve about the past.
Once you have mourned... you will be better able to reconnect with the world in more joyful ways.
You will get to this stage if you can establish safety now!
True or False?
Substance abuse is widely considered a medical illness.
True.
It is not due to being "bad," "lazy," or just wanting to have a good time.
Many medical and psychiatric organizations agree that addiction is a disease, specifically a chronic brain disorder.
Studies and research show that when a person abuses or becomes addicted to drugs, changes occur in their brain’s circuitry. The changes cause self-destructive, harmful behaviors and long-term side effects.
Healthy or Unhealthy Boundaries?
I feel frustrated when people don’t view things the same way that I do;
I always expect something in return for my help or generosity;
I infrequently invite people into my “space” (home, office, physical)
Unhealthy!
Example of a rigid boundaries. A person with rigid boundaries is closed or walled off so nobody can get close to them, either physically or emotionally. This is often the case if someone has been physically, emotionally or psychologically abused.
What gets wet while drying?
A towel.
Healthy coping skills help us...
a.) Deal with stressors in our lives
b.) Work through our emotions and problems
c.) Process our thoughts and emotions
d.) All of the above
d.) All of the above
Using healthy coping skills allow us to take a minute and process what is happening with our emotions, stressors, thoughts, and problems.
Name symptoms of PTSD.
Three major categories: Re-experiencing symptoms/Avoidance symptoms
/Hyper-arousal symptoms
May include:
True or False.
Having a Substance Use Disorder means you are Weak.
False.
Despite all the evidence to the contrary, many people still hold to the outdated notion that addiction is a moral failing. They believe addiction is only a problem for homeless people, criminals, or those with a low income.
Medical research shows that addiction is a disease, and anyone from any walk of life or any personality type can fall victim to it.
Healthy or Unhealthy Boundaries?
I understand that conflict is a natural part of intimate relationships and even though it may not be enjoyable.
I’m willing to end a relationship rather than continue to allow the other person to hurt me.
I’m not afraid to disappoint or anger others by stating my opinion.
Healthy!
Healthy boundaries are the limits you place around your time, emotions, body, and mental health to stay resilient, solid, and content with who you are. These empowering borders protect you from being used, drained, or manipulated by others.
Jared's father has three sons: snap, crackle, and ____?
Jared
Describe mindfulness. Give one example.
Mindfulness is when you center yourself in the present moment.
Examples: It can be done through meditation, relaxation exercises, breathing exercises or just simply slowing down and taking notice of things that are currently around you.
Percentage of adults who experience at least one Traumatic event in life.
60%
About 1 woman in 10 will develop PTSD at some point in her lifetime. Women are about twice as likely as men to develop PTSD.
Why? Because women are subjected to specific types of trauma with a much higher overall conditional risk of developing PTSD.
Although most women who go through trauma won’t get PTSD, you may be more likely to develop PTSD if you:
Substance use results in which of the following:
a) Makes PTSD symptoms worse.
b) Keeps you from coping with feelings.
c) Stalls your emotional development.
d) all of the above.
d) all of the above.
Dealing with negative feelings and experiences can be hard, which is why many people turn to drugs and alcohol to cope. Rather than facing these difficult feelings, substance abuse provides an escape.
It can be a form of self-medication or a way to mask reality, but substance abuse does not provide the support a person truly needs to overcome difficult emotions. In fact, using drugs or alcohol can worsen a person’s experience and intensify negative emotions.
Healthy or Unhealthy Boundaries?
I agree with others to avoid conflict.
I find myself unable to say “no” to things.
I attempt to control other people.
I don’t trust myself or others.
Unhealthy!
Unhealthy boundaries involve a disregard for your own and others' values, wants, needs, and limits. They can also lead to potentially abusive dating/romantic relationships and increase the chances of other types of abusive relationships as well!
How do you make seven even?
Take out the "S."
What is one emotion that often lead people to engage in unhealthy coping skills?
Anger
Sadness
Anxiety
Jealousy
Depression
Guilt
PTSD is viewed as a "normal" response to "______" events.
PTSD is viewed as a "normal" response to "abnormal" events.
True or False.
You may have mixed feelings about giving up substances.
True!
You may alternate between wanting to recover from substance abuse and then not wanting to. These mixed feelings are called “ambivalence”. This is a very common stage early in recovery.
True or False.
One of the biggest challenges that people have with boundaries is figuring out what to do when someone repeatedly violates them.
True!
Unfortunately, people who are manipulative, narcissistic, and have a poor sense of self tend to repeatedly violate personal boundaries.
Define your limits (what supports you versus what detracts from your well-being)
Openly communicate your boundaries to people in your life.
Remind people if needed (but always stick to your boundaries)
Don't be afraid to say “no” to things that don't serve you.
What belongs to you be everyone else uses it?
Your name.
What are some of the coping skills you are currently using?
ANY
True or False?
Not everyone who experiences trauma will develop PTSD.
True.
While risk factors increase a person’s likelihood of developing PTSD, resilience factors decrease the likelihood. Having multiple resilience factors can help protect you from developing PTSD after a traumatic event.
Resilience factors include:
Getting social support from loved ones or joining a support group
Finding positive ways to cope with the traumatic event, such as art-based therapies like reading, writing, or music
Learning to manage emotions such as fear
Avoiding unhelpful coping mechanisms, such as misusing substances or pulling away from other people
Reaching out for professional mental health support if needed
One study found that hope, optimism, and feeling confident in your abilities may help prevent PTSD. Working with a mental healthcare provider can help you find ways to build your confidence and sense of well-being.
Name 4 recovery support groups.
Substance Abuse Recovery Support Groups Include:
Adult Children of Alcoholics
Alanon
Alcoholics Anonymous
Cocaine Anonymous
Computer Gaming Addicts Anonymous
Double Trouble in Recovery
Gamblers Anonymous
Marijuana Anonymous
Narcotics Anonymous
SMART Recovery
Any not on the list?
True or False.
Domestic abuse always involves physical violence.
False!
Domestic abuse does not always include physical violence. Women’s Aid defines domestic abuse as an incident or pattern of incidents of controlling, coercive, threatening, degrading and violent behaviour, including sexual violence, by a partner or ex-partner. These incidents can include coercive control; psychological and/or emotional abuse; physical abuse; sexual abuse; financial abuse; harassment; stalking; and/or online or digital abuse.
What can you hold in your right hand, but never in your left?
Your left hand.