Staying Present (Mindfulness)
A way to focus on the now without judging yourself.
What is mindfulness?
Holding something cold, taking a shower, or splashing water on your face are examples of this skill.
What is calming your body?
: A word for naming what you feel inside.
When you ask for what you need in a respectful way.
A strong desire to use, which can come and go like a wave.
What is a craving?
This is a short breathing technique to help you feel calmer.
What is deep belly breathing or box breathing?
Something you can do to take your mind off cravings or urges.
Doing the opposite of what your feeling urges you to do (like getting up when you feel like isolating).
What is acting opposite to the emotion?
Listening and showing others you understand them, even if you disagree.
What is validation?
A way to ride out a craving without giving in
What is urge surfing?
One way to practice staying present using your five senses.
When you accept what’s happening, even if it’s painful.
What is accepting reality or radical acceptance?
Planning something small every day that makes you feel good.
One thing to say when setting a healthy boundary.
Writing out or talking through what led to a slip or near relapse.
What is a trigger or behavior chain?
This “part of your mind” combines logic and emotion to help you choose wisely.
What is wise mind?
Listening to music, drawing, or watching a show to feel a bit better.
What is comforting yourself or self-soothing?
Taking care of your sleep, eating, and health can help you do this.
What is manage your emotions?
What it means to walk away from a fight without losing control.
What is staying calm or choosing to pause?
Making a list of things to do or people to call when you feel like using.
What is a safety or sobriety plan?
Paying attention to your thoughts and feelings without acting on them.
Writing out the chain of events that led to using or a near relapse.
A helpful way to avoid “blowing up” or shutting down when you feel overwhelmed.
What is pausing or checking in with yourself?
This skill helps you balance self-respect with keeping relationships healthy.
What is relationship balancing or healthy communication?
The bigger reason you want to stay clean — your why.
What is your purpose or motivation for recovery?