Coping Skills

Cognitive Distortions

100

This distortion manifests as an inability or unwillingness to see shades of gray. Things seen in terms of extremes-either perfect or a total failure.

All-or-nothing/Black and White thinking

200

This distortion takes one instance/example and generalizes it to an overall pattern. Can lead to overly negative thoughts about yourself and your environment based on only one or two experiences.

Over-generalization

300

Statements that you make to yourself about what you 'ought' to do or what you 'must' do. Imposing a set of expectations on yourself or others.

Should statements

400

Binocular trick that skews your perspective. Involves exaggerating or making small the meaning, importance, or likelihood of things.

Magnification/Catastrophizing or Minimization

500

This distortion involves assigning blame to yourself without any logical reason to believe you are to blame.

Personalization

Coping Skills

100

This is when you get triggered and have a craving and tell a specific person.

Call your sponsor

200

This something you can do to naturally release endorphins.

Exercise

300

This is when you take your mind off the craving by doing something else. You could watch tv, or cook, etc.

Distraction

400

There are three forms of this: mental, physical, and self-soothing. This brings you back to the present moment when you are disassociating.

Grounding

500

This is when you take time to breathe, slow down, and clear your mind.

Meditation/Prayer

Signs of a Relapse

100

This is when you stop talking to your friends or family and stop going out. When you are alone for long periods of time on purpose, you are...

Isolating

200

This is when you talk about past-using in a positive light. It is a mental sign of relapse.

Glamorizing

300

This is when you stop taking responsibility for your side of conflict and instead blame others. When you feel attacked you...

Defensiveness

400

This is when you start to think about where you are going to get you DOC and when.

Planning your relapse

500

This is when you deceive by omitting the truth or telling falsehoods

Lying

Animal Facts

100

This animal has black skin and see through fur. 

Polar Bear

200

This animal sleeps 18 hours a day. This is not a bear but it is a marsupial.

Koalas

300

This sea animal has three hearts, can  move 25 miles/hour, and can taste with its arms. 

Octopus

400

The females of these animals hunt 90% of the time and the males' primary job is protection.

Lions

500

A group of these birds is called a parliament.

Owls