true/false
stages of change
urge surfing
coping skills
Misc.
100

Lapses don’t really matter.

False; lapses — although shorter — are still important to address.

100

Which stage of change involves taking steps to end the problem behavior?

Action

100

What is the first step in urge surfing?

Acknowledge that you’re having an urge

100

What are some coping skills to avoid self-harm?

TIPP (temp. Change, intensive exercise, progressive muscle relaxation, paces breathing), snapping a rubber band, holding ice, stabbing an orange, drawing on yourself, etc.

100

Why is wisest self effective?

It helps you to focus on the big picture and how your choices today impact that.

200

Relapses can happen more than once.

True.

200

Which stage of change is generally deemed the hardest to begin?

Preparation because it is hard to accept that you need to change the behavior to begin with. People may stay in the pre-contemplation or contemplation stages for a while before they begin preparation.

200

It is normal to feel some ________ during an urge.

Discomfort

200

What coping skills can help to avoid a drug/alcohol relapse?

Avoid places you have used at before, distract yourself by moving to another place, weigh the pros and cons of using, focus on your progress, talk to someone, etc.

200

Being assertive can help to improve ______ skills.

Communication 

300

I can always avoid my triggers.

False.

300

During which stage(s) can a relapse happen?

Any stage because the stages of change are in a cycle and you can veer off to the relapse at any point.

300

Are urges temporary or permanent?

Temporary

300

What are some consequences of a relapse? 

Damaged relationships, losing progress, loss of trust, etc. 

300

What is the only mammal that cannot jump?

Elephant

400

Bottling my emotions up will help me to avoid triggers.

False; it will come out one way or the other (healthy or unhealthy, but it will come out eventually)

400

How long do you stay in the cycle of change?

Forever. We are always changing. And if you aren’t, you’re probably in maintenance stage. 

400

What happens at the peak of the urge wave?

The urge is extremely intense and may feel impossible. But, after this, the urge WILL begin to lose its intensity.

400

Should you tell someone if you have a lapse?

Yes

400

Which Disney princess does not sing?

Merida

500

You can go through the cycle of change multiple times.

True.

500

Do you still need help from others at the maintenance stage?

Yes. You should always have a support person to avoid falling back into old habits. 

500

What are physical symptoms that you are having an urge?

High heart rate, sweating, headache, shortness of breath, inability to concentrate, dizziness, etc.

500

What coping skills can you use pretty much anywhere?

Paced breathing, progressive muscle relaxation, running your hands under cold or hot water, 5-4-3-2-1 grounding technique

500

What is the difference between a lapse and a relapse?

A lapse is a temporary, usually only one time slip up where you return to your previous behavior; on the other hand, a relapse is where you return to your previous behavior for a longer period of time.