Self- care
Why is self-care important in managing urges?
It helps reduce stress and keeps your mind and body in balance.
What does the "D" in DEADS stand for?
Delay
Delay your actions before making an impulsive decision.
What is the key concept of wave surfing for managing urges?
Viewing urges as waves that rise and fall, which will eventually pass.
Reframing thoughts involves changing how you view a negative situation. What is the goal of this technique?
shifting to a more positive or realistic perspective.
Mindfulness is the practice of being fully present and engaged in the moment. What is one benefit of this practice?
reducing stress or managing urges
Name one form of self-care that helps manage stress.
Exercising, taking a bath, or spending time in nature/ Hiking.
In the DEADS strategy, what action should you take when avoiding a triggering situation?
Stay away from people, places, or things that trigger urges.
What does "riding the wave" mean in the context of urge management?
Acknowledging the urge without acting on it, and waiting for it to subside.
Give an example of a thought you might reframe when faced with an urge.
I can’t resist this urge" can be reframed as "This urge is temporary, and I can manage it."
True or False: Mindfulness means ignoring negative thoughts or emotions
False
Mindfulness involves acknowledging thoughts without judgment.
How does sleep impact your ability to manage urges?
Lack of sleep can lower your self-control and make it harder to resist urges.
How does the "Substitute" step in DEADS help manage urges?
It encourages replacing a harmful behavior with a healthy one.
True or False: Wave surfing teaches that urges last forever.
False:
Urges usually only last for 15 minutes.
How does reframing thoughts help in managing urges?
It challenges automatic negative thinking and creates a more balanced perspective.
This mindfulness technique involves paying close attention to your breathing to stay centered.
Mindful breathing
What is the connection between physical activity and reducing urges?
Exercise releases endorphins, which improve mood and reduce the intensity of urges.
What is the purpose of the "Distract" step in DEADS?
To engage in a different activity that takes your mind off the urge.
What mental state does wave surfing help you achieve?
Mindful awareness, allowing you to observe the urge without reacting.
True or False: Reframing thoughts helps you deny the existence of urges
False
Reframing helps you change your response to urges, not deny them.
True or False: Mindfulness encourages immediate action in response to urges.
False
How can setting boundaries be considered a form of self-care in managing triggers and urges?
It protects your emotional and mental health, reducing stressors that can lead to urges.
This DEADS strategy step encourages you to physically remove yourself from a triggering environment.
Escape
In the wave surfing metaphor, what happens to urges over time?
What is they rise, peak, and fall?
True or False: Reframing thoughts helps reduce feelings of stress or anxiety by altering the way you interpret events.
True
What is one key benefit of practicing mindfulness regularly?
Improved emotional regulation and self-control over urges.