Marijuana Refusal Skills/Managing Thoughts About Marijuana
Examples of Nonverbal Behaviors
Be firm, speak in a clear and unhesitating voice, direct eye contact, stand up for your rights
Ways to seek support
Indirect, Direct but not specific, Direct and specific
Types of Emergencies
Unanticipated Trigger, Social Separation, School Problem, Adjustment to a New Situation, New Responsibilities
Types of Communication
Passive, Aggressive, Passive-Aggressive, Assertive
When can anger be used constructively?
Anger can energize to solve problems. For example, if you hear a classmate criticizing a friend, you may be energized to support that friend and to remind classmates of that person's good points.
Examples of Verbal Behavior
"No" should be the first word, suggest an alternative, ask him or her not to offer you marijuana any more, change the subject, avoid the use of excuses
Types of support
Help with problem solving, moral support, sharing the load, information, emergency help
Steps of the Problem Solving Model
Recognize that a problem exists, identify the problem, consider various approaches to solving the problem, select the most promising approach, use the chosen approach
Problem Solving Model
Recognize that a problem exists, Identify the problem, Come up with possible solutions, Make a decision and act on it, Evaluate the outcome of your decision
When might we use anger destructively?
Anger is destructive when it prevents you from thinking clearly. Anger can be expressed in ways that may be harmful to you or others, such as an aggressive response.
Name 6 of the 12 most common excuses for relapse
Happy memories of getting high, testing yourself, crisis, feeling uncomfortable about life without marijuana, self-doubts, escape, relaxation, socialization, improved self-image, romance, to hell with it, no control
Underwear provides this, and having positive people you can talk to provides this too
Support
Parts of a Personal Emergency Plan
Think things through, ways to cool down, ways to distract myself, identify people to call for help, plans to stop using if you relapse
The four steps to Active Listening
Listen, Rephrase, Ask Questions, Show That You Understand
What are internal reactions that signal anger?
Underlying feelings; sleeplessness; feeling tired, helpless, or depressed; physical reactions
Challenge the thoughts, list the benefits of not smoking marijuana, list unpleasant marijuana experiences, distract yourself with other thoughts, reinforce your successes in coping with marijuana, delay your decision to use, leave or change the situation, call someone who is good at helping you talk through a problem
Exercise, sports, listening to music, spending time with a friend/family, etc.
Four ways to deal with internal cravings and urges
Distract yourself, Talk it through, Challenge and change your thoughts, Use "self-talk" to challenge urges
What are the two types of criticism?
Constructive and Destructive
What are the two types of anger triggers?
Direct triggers, Indirect triggers
Examples of High-Risk Situations
Interpersonal conflict; social pressure; negative emotional state; positive emotional state; tired; boredom; being around people; places, things associated with drug use
List four thinking errors
Personalizing, Magnifying, Minimizing, Either/or thinking, Jumping to conclusions, Overgeneralizing, Self-blaming, Mindreading, Catastrophizing or "awfulizing", Expecting the worst, Putting oneself down
Provide an example of an internal trigger and an external trigger
External: being in the presence of marijuana, being around other people who are getting high, being around people with whom you used to use marijuana, being in places where you used to get high, and times of the day when you used to smoke marijuana.
Internal: feelings like anger, frustration, and depression; positive feelings like excitement, feeling awesome, or the desire to celebrate an accomplishment
Five points about receiving and responding to criticism
Don't Get Defensive, Check in with the other person so that you really understand what that person is criticizing, Always look for something in the criticism that you can agree with, Propose a compromise, Reject unfair criticism
Steps to help deal with situations that make you angry
Chill Out, Collect Your Thoughts, Choose the Best Action, Change the Way You Think About Anger