Recovery basics
A trigger is something that causes what?
Urge or craving
Mindfulness is a tool to manage difficult thoughts and emotions that involves being ......... ?
In the present moment
What does SMART stand for?
Self-management and recovery training
Who might you contact for support when you are working the 12 step programme?
A sponsor
What is the name for the rules you set yourself to protect your wellbeing?
Boundaries
Name 3 types of high risk situations
E.g. Negative emotional states, arguments/rows, social influences, positive emotional states, testing control
"You are worthy of recovery" is an example of what?
A positive affirmation
What do we try to avoid using in SMART Recovery?
Labels e.g. addict/alcoholic
What is Step 1 of the 12 step programme of Narcotics Anonymous
We admit we are powerless over substances
Name 3 signs of a healthy relationship.
Gambling, shoplifting, drinking and drug use are examples of addictive behaviour - what are 3 key signs that the behaviour has become problematic?
Can't stop, increased tolerance, can only focus on that thing, withdrawal, health and social problems, lack of control.
What does acupuncture do?
It sends messages to your brain to increase good chemicals to make you feel better
What is the PIG and how does it relate to recovery?
The problem of instant gratification. Demonstrates that if you give into urges as soon as you feel it, the problem gets bigger. It's helpful to learn to sit with discomfort and practise not giving in.
Something that's greater than yourself in recovery
Higher Power
What are the 4 main communication styles?
Aggressive, passive aggressive, assertive, passive
What does HALT stand for and why is it important to remember?
Hungry, angry, lonely, tired - all conditions that could make a lapse/relapse more likely.
Gratitude.
Name 4 SMART tools that can be used to manage urges
DEADS, DISARM, ABC, Play the tape forward, urge surfing
Finish this phrase... "You can only keep what you have by... ________ _______ _______."
Giving it away
Name the 3 main personal boundary styles and explain what they mean.
Porous - let everyone in good and bad, overly trusting, people pleasing, passive communication
Healthy - selective who you let in and out, take time to build relationship. Assertive.
Rigid - untrusting, everyone at a distance, aggressive, push others away to avoid conflict.
Name the key stages of the journey of change or the cycle of change! Clue - remember the outcome star!
pre-contemplation, contemplation, prep, action, maintenance OR stuck, accepting help, believing, learning and self-reliance.
Name 3 behaviours that may be considered warning signs for a relapse
Lying, isolating, being secretive, impulsive, minimising, blaming others, justifying, glorifying, neglecting self care
What are the 4 points of the 4 point programme?
Coping with urges
Managing thoughts, feelings, behaviours
Living a balanced life
What is 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.
Describe, express, assert, reinforce, mindful, appear confident and negotiate. It is used to help with being assertive and maintain respect within relationships.