Northpoint Loveland

Sleep Hygiene

100

What repairs adaptive processing, functional brain activity, and regulating emotions

Healthy Sleep

200

Being awake for 24 hours is similar to having a BAC of ____?

.10 which is above the drunk driving level of .08

300

To promote healthy sleep it is encouraged that individuals take naps. True or False

False

400

______ is believed to be critical for emotional processing, creativity, and problem solving

Dream sleep (REM)

500

Name three Sleep hygiene tips. 

Get regular sleep-go to bed the same time, wake up the same time 2. Sleep when sleepy-rather than spending too much time awake in bed) 3. Get up and try again-if you haven’t been able to sleep in 20 minutes 4. Avoid/limit caffeine and nicotine 5. Avoid alcohol and recreational drugs 6. Bed is for sleeping-try not the use your bed for anything other than sleeping 7. No naps 8. Limit phone/TV 1-2 hrs prior 9. Sleep Rituals -same routine every night 10. Shower/Bath-1 to 2 hrs. prior to bed to decrease body temp 11. No clock watching- instead focus on relaxing 12. Use a sleep diary 13. Exercise -nothing too strenuous 4 hours prior 14. Eat Right-limit sugar prior, focusing on protein 15. The right space-It is very important that your bed and bedroom are quiet and comfortable for sleeping 

Communication

100

I always get my way, even if I need to step on people to get it. What style of communication do I use?

Aggressive

200

I tell people how I feel in an honest, direct and confident way. I think of problems as something to solve and something I can learn from.

Assertive

300

You keep quiet, don't say what you feel, need, or want. put yourself down frequently. What type of communication style do you have.

Passive

400

93% of communication is __________

Non-verbal: 55% is body language  38% is tone of voice

500

7% of communication is _____

Verbal: the spoken words

Triggers and Cravings

100

Various ______ can cause cravings due to your brain associating those _____ with substance use.

Triggers/Triggers

200

Name three categories of Triggers.

People, Places, Emotional, Things, Times, Seasons, Songs, Social media, Ads, ....

300

_____ usually last between 3-15 minutes.

Cravings

400

Rather than giving in to an craving, you will ride it out. What is this coping skill called?

Urge Surfing

500

What is the brain pathway for craving?

Mesolimbic Pathway or reward pathway, located in the brainstem

Relapse Prevention

100

H.A.L.T

Hungry

Angry

Lonely

Tired

200

Name the stage:  During this stage, the person is not actively thinking about using drugs or alcohol. However, their emotions and behaviors may be setting them up for a relapse down the road.

Emotional relapse:

• Bottling up your emotions
• Not going to recovery support group meetings
• Isolating yourself from peers and family
• Poor eating and sleeping habits
• Going to meetings but not sharing

300

Name the Stage: Part of them wants to use, while the other part doesn’t. Fantasizing about using is not uncommon in this stage.

Mental Relapse:

• Thinking about people, places, and things associated with past use
• Hanging out with old friends who use alcohol or other drugs
• Minimizing consequences of past use or glamorizing past use
• Bargaining

400

Below are all questions when reviewing or completing a _______.

What was going on before you used?

how were you feeling before you used?

how/where did you obtain and use drugs?

with whom did you use drugs?

what happened after you used?

Where were you when you began to think about using?

Relapse Autopsy or timeline

500

What should be in your relapse prevention plan?

-A list of names of friends and family members included in your core support system

-Activities and lifestyle changes that you plan to implement in recovery

-Locations and meeting times of local meeting/support groups.

-Lists of places that should be avoided in recovery (bars, events with widespread drinking, places where other addicts will be, etc.).

Mental Health

100

True or False: Mental Illness can occur only after a person has reached adulthood

False

Everyone, no matter your age can be and is affected by mental illness.

200

True or False? People with mental illness will have it for life.

False

With support systems and sometimes the play of medication, people with mental illnesses are able to fully recover and lead productive lives.

300

True or False. Substance abuse is often paired with mental disorders.

True. 

• 13.5 percent of young adults aged 18 to 25 had both a substance use disorder and any mental illness in the past year.
• Nearly 1 in 3 adults had either a substance use disorder or any mental illness in the past year, and 46 percent of young adults 18-25 had either a substance use disorder or any mental illness.

400

True or False. Diet, exercise and establishing a regular sleep cycle are all effective treatments for many mental disorders in teenagers.

False. 

While these all contribute to preventing mental health crises, they are not treatments.

500

How many people say that stigma around mental health negatively impacts their decision to receive help?

A. 2 in 11

B. 1 in 16

C. 9 in 10

D. 1 in 20

C. 9 in 10

Say they have put off receiving help due to the stigma concerning mental health

Substance Use

100

part of the brain that controls problem solving  impulse control and judgement

Frontal lobe

200

History of prior relapse, dual diagnosis , family history of substance use. Theses are all _____

Risk factors

300

What is Uncontrollable cravings, loss of control, use despite negative consequences, chronic and biological brain disease?

What is Addiction

400

What is the stress hormone?

Cortisol

500

_____refers to a set of impairments that can persist for weeks or months or years after the abstaining from a substance of abuse. 

PAWS: 

• Irritability and hostility.
• Depression.
• Anxiety.
• Low energy and fatigue.
• Sleep disruption, including insomnia.
• Memory problems.
• Limited ability to focus or think clearly.
• Cravings.