Recovery Phrases
The recovery process will be effective if you actively engage in it and apply the principles.
"It works if you work it"
Refers to the balance between Emotion Mind and Reasonable Mind, where logic and emotions are integrated for balanced decision-making.
"Wise Mind"
A DBT skill focuses on accepting painful emotions and situations without trying to escape them
Distress Tolerance
Why is self-care an essential part of maintaining sobriety?
Self-care helps maintain physical, mental, and emotional well-being, which is necessary to handle the challenges of recovery.
How does the DEAR MAN technique help with effective communication?
It provides a structured way to communicate needs assertively and respectfully, improving the chances of getting your needs met.
Encourages focusing on incremental improvements instead of striving for unattainable perfection.
"Progress, not perfection"
Fully accepting reality as it is, without judgment, to reduce suffering and increase emotional resilience.
"Radical Acceptance"
How can grounding techniques help you cope with negative emotions during recovery?
Grounding techniques help you stay in the present moment, preventing overwhelming feelings from taking control.
What does the DBT acronym PLEASE stand for, and how does it relate to emotional regulation?
PLEASE stands for treating Physical illness, Eating balanced, Avoiding mood-altering substances, Sleeping well, and Exercising. These self-care practices help maintain emotional stability.
How can assertive communication improve relationships during recovery?
It helps express your needs clearly and respectfully, reducing misunderstandings and resentment.
A reminder to avoid environments, relationships, and triggers that could lead to relapse.
"People, places, and things"
A metaphor for managing intense emotions or urges by allowing them to rise and fall without acting on them.
"Ride the wave" or "Urge Surfing"
What is the function of the DBT acronym ACCEPTS, and when is it used?
ACCEPTS stands for Activities, Contributing, Comparisons, Emotions, Pushing away, Thoughts, Sensations. It is used to distract and tolerate distress during emotional crises.
What are some self-care habits that can support mental and emotional well-being during recovery?
Self-care habits include regular exercise, healthy eating, mindfulness, adequate sleep, and engaging in hobbies or relaxation activities.
Why are relationships good for recovery?
It reduces isolation and builds connections, which are important for the recovery process.
Emphasizes that recovery is an ongoing process of personal growth.
"Recovery is a journey, not a destination"
Refers to the practice of comforting yourself using your senses to help manage distress and regulate emotions.
"Self-soothe"
Why is it important to validate your emotions, even when they are uncomfortable?
Validating emotions helps reduce the intensity of emotional pain and makes it easier to cope with them in a healthy way.
How can practicing mindfulness be a form of self-care?
Mindfulness helps reduce stress, improve emotional regulation, and create a sense of peace, all of which support overall well-being.
Why is it important to set boundaries with others during recovery?
Setting boundaries protects your emotional and physical well-being and helps prevent situations that may trigger relapse.
Highlights the importance of honesty and openness in the recovery process.
"You’re only as sick as your secrets"
What does "Ride the Wave" mean in DBT, and how can it help with managing intense emotions or cravings?
"Ride the Wave" means observing the emotion or craving without trying to control or avoid it. By allowing it to pass naturally, you reduce its intensity and avoid impulsive reactions.
A term for knowing, identifying, and understanding your emotions and the emotions of others.
Emotional Intelligence
How can practicing gratitude contribute to long-term sobriety?
Practicing gratitude shifts focus from what’s missing or wrong to appreciating positive aspects of life, which can improve mental well-being and motivation for recovery.
What is the difference between passive, aggressive, and assertive communication?
Passive communication involves not expressing needs or opinions, often leading to resentment or being taken advantage of. Aggressive communication involves expressing needs in a forceful, hostile way, often hurting others. Assertive communication, on the other hand, involves expressing needs clearly and respectfully, balancing self-respect with respect for others.