Recovery Basics
this is the first step in many recovery programs, where individuals admit their substance use has become a problem
admitting powerlessness
Name two healthy distractions
journaling, hiking, running, yoga, listening to music, calling a friend, going to the beach
what is a seemingly irrelevant decision
small decision that may seem harmless but can lead to a high-risk situation
This is a key strategy in relapse prevention, where individuals identify potential triggers and plan ahead for how to handle them
developing a relapse prevention plan
Identify 3 cognitive distortions
Jumping to conclusions, catastrophizing, fortune telling, mental filter, all or nothing thinking, personalization, generalization, labeling and blaming, emotional reasoning
This term refers to the ongoing process of maintaining sobriety after initial treatment
recovery
Tool used for assertive communication
DEESC script
define a trigger and provide 2 examples
feelings or situations that can prompt a person to crave substances or use again
this phrase describes the idea that setbacks or mistakes in recovery do not mean failure but are part of the learning process
progress, not perfection
This is the value that emphasizes the importance of being honest and transparent in your relationships with others
honesty
Identify what GRAPES stands for
Gentle with self, Relaxation, Accomplishment, Pleasure, Exercise, Social
mindfulness
If you experience insomnia, you should avoid...
what is urge surfing
riding out a craving like a wave knowing it will
Define assertive communication
the act of expressing your feeling and needs clearly, without aggression or passivity
coping skills
repeating a negative though over and over or saying the negative thought in a radio talk show voice is an example of what skill?
defusion
Why is it important to recognize when you are hungry, angry, lonely, tired?
prevent a relapse!
how long does an urge typically last for?
15 minutes
why is it important to recognize personal strengths in recovery?
it builds confidence and helps you leverage them to overcome challenges
Identify what the IMPROVE skill stands for
Imagery Meaning Prayer Relaxation One thing in the moment Vacation Encouragement
what is the purpose of using "I notice..." before naming a thought/emotion
defusion
This type of trigger occurs when you are exposed to substances directly, like smelling alcohol or seeing drugs
sensory trigger
This term describes the process where an individual starts to justify or minimize their past substance use, leading to gradual return to old behaviors
rationalization/denial
How can reflecting on your values guide your decisions in recovery?