DISTRACTION
What is the goal of distraction?
To help you to focus on something else when you're in a panicked, anxious or distressed state.
What does a healthy lifestyle have to do with prevention of crisis?
Unhealthy habits such as insufficient sleep leads to irritability, not exercising leads to sedentary lifestyle, and unhealthy diet leads to low energy and irritability have all been linked to many different types of mental illness.
Why does managing emotions and relaxation matter in recovery?
Avoidance serves as an escape from uncomfortable emotions. When that "crutch" is taken away you may need to relearn how to manage emotions. If this doesn't happen; stress will build until it leads to a disruptive cycle.
Building new habits is different from distraction, how?
New habits focus on long-term or permanent life changes not just about getting through a situation/crisis.
What is an example of a Social Support?
Example - "My best friend is someone that I have a strong relationship with and call on regularly to experience life together."
Name 1 con of the distraction strategy.
Can’t do it for too long. Doesn’t resolve any underlying issues. It can be hard to concentrate.
How can you avoid crisis/stress this holiday season and still enjoy traditional gatherings?
Create a list of people, places, and things that will likely lead to stress/crisis. Create a game plan for handling the event and an exit plan for getting out if it's too overwhelming (cope ahead).
What is it called when someone is focused on the here and now? How do you include this topic in YOUR recovery?
Mindfullness
Name three new activities you would like to try?
No wrong answers.
How long does a crisis last?
no wrong answer
Name three distraction ideas that are creative.
Draw/paint, crafting, play music, listen to music, write poetry, build something.
"Consistent self-care is an important component of preventing crisis." How does this apply to you?
No wrong answer.
What are two emotional release skills that encourage relaxation?
Screaming, hit a punching bag, pop balloons, take a cold shower, put your hand in a bowl of ice, and allow yourself to cry!
Why is it so important to build new habits in recovery?
Active coping takes a lot of time! When someone stops using, they suddenly have a lot of time that they don't know what to do with. If time isn't filled with healthy activities it will pose a risk for falling back into old haibts.
True or False? "You only have to worry about yourself in recovery - put off volunteering until you are more stable in recovery." WHY?
False! Helping others is an amazing way to improve our mood, get past a crisis, and brings a sense of purpose, however during treatment you should focus on how you can apply skills to improve your health and well being
Name 1 pro of distractions.
Gives your heart & mind a break. Great for short term relief. Great to get through a crisis.
Name at least four components of a healthy lifestyle.
Sleep, exercise, time management, screen time, homework/productive activity, medical compliance/nutrition, and healthy environment/socialization
Name two benefits of journaling.
Improved mental well being and the reduction of uncomfortable emotions.
How can people possibly build new habits with limited resources/supports?
Virtual calls. Healthy online research. Volunteer. Facetime old friends to improve relationships. Etc. No wrong answers.
What are three new healthy coping skills that you are willing to try?
No wrong answer.
Name five distraction ideas that are physical.
Walk, yard work, hiking, bike ride, sport, run, lift weights, swimming, or rearrange furniture.
Being aware of and understanding your personal __________ is vital to crisis prevention.
What are triggers?
Explain the process of imagery.
Think of a relaxing location or situation. Imagine the scene through each of your 5 senses. Take the time to really imagine each detail. Do this for at least 5 minutes for a quick escape preferably if you can remove yourself from the stressful situation.
What are two separate areas of life that we can build new habits?
Discover new activities/hobbies.
Develop new healthy relationships.
Develop new skills.
Refocus on maintain healthy relationships.
What is an example of Crisis Social Support?
EXAMPLE - "Even though I haven't spoken to "Bri" in months - I know I can call her in a crisis."