true/false
Lapses don’t really matter.
False; lapses — although shorter — are still important to address.
Which stage of change involves taking steps to end the problem behavior?
Action
What is the first step in urge surfing?
Acknowledge that you’re having an urge
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.
Why is wisest self effective?
It helps you to focus on the big picture and how your choices today impact that.
Relapses can happen more than once.
True.
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.
It is normal to feel some ________ during an urge.
Discomfort
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.
Being assertive can help to improve ______ skills.
Communication
I can always avoid my triggers.
False.
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.
Are urges temporary or permanent?
Temporary
What are some consequences of a relapse?
Damaged relationships, losing progress, loss of trust, etc.
What is the only mammal that cannot jump?
Elephant
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)
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.
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.
Should you tell someone if you have a lapse?
Yes
Which Disney princess does not sing?
Merida
You can go through the cycle of change multiple times.
True.
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.
What are physical symptoms that you are having an urge?
High heart rate, sweating, headache, shortness of breath, inability to concentrate, dizziness, etc.
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
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.