Feel It to Heal It
What is the difference between reacting and responding?
Reacting: An immediate, often unconscious action driven by emotion (quick, lacks consideration, motivated by desires of self only)
Responding: A thoughtful, deliberate and intentional action (Takes more time to develop, rooted in emotional intelligence, considers others)
What does "trigger" mean in recovery?
Any person, place, or situation that sparks cravings or urges to engage in addictive behavior.
This simple breathing technique, often used to reduce stress, involves inhaling, holding, exhaling, and pausing—each for a count of four.
Box breathing
What is black and white thinking? How can it be problematic?
Black and white thinking is a cognitive distortion where people see situations in extremes, with no middle ground—everything is either all good or all bad.
It can be problematic because it oversimplifies complex situations, leading to poor decision-making and emotional distress.
Each team member must describe one thing they are grateful for today.
"Rachel made us a jeopardy game to play"
Answers vary
Answers vary & clinician approved
Name two common relapse warning signs
Increased stress, avoiding treatment or support, neglect self care, glorifying past use, boredom
How can journaling help you with distressing emotions?
Allows you to express and process distressing emotions, gaining clarity and reducing their intensity. (Externalize the internal)
What is sublimation?
Sublimation is a defense mechanism where socially unacceptable impulses or desires are transformed into socially acceptable actions or behaviors, such as channeling anger into exercise or art.
Name two important elements that impact our mental health.
Emotional resilience, strong social connections, healthy coping skills, adequate sleep, and balanced nutrition.
What physical sensations show up when you're anxious?
Shortness of breath, increased body temperature, heart palpitations, body aches, trembling/shaking, dizzy, GI issues
What is a healthy way to manage cravings?
Acknowledge them without judgment, distract yourself with a positive activity, and choose nourishing alternatives when possible. Call a friend or support to help you through until the urgency has passed.
What is the 5,4,3,2,1 grounding skill?
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
How can you challenge a negative thought?
Identify the evidence for and against it, consider alternative perspectives, and replace it with a more balanced or realistic thought.
What is a relapse prevention plan?
A personalized strategy that outlines triggers, warning signs, and coping tools to help someone maintain recovery and avoid returning to harmful behaviors.
What defense mechanism is often use to block feeling difficult emotions?
Repression (unconscious/involuntary) and suppression (conscious/voluntary)
Avoidance
What is the serenity prayer and why do we recite it at meetings?
"God, grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And wisdom to know the difference."
The point is to help find acceptance, courage, and wisdom to face challenges and make positive changes in recovery.
This personal limit helps protect your well-being by defining what you are comfortable with in relationships and interactions.
Boundaries
What is a cognitive distortion? Give 2 examples.
A cognitive distortion is an irrational or biased way of thinking that can reinforce negative thoughts and emotions.
(Jumping to conclusions, magnification/minimization, overgeneralization, all or nothing thinking, personalization, emotional reasoning, "should" statements, mind reading, fortune telling, disqualifying the positive)
What are the four responses we have in the face of extreme stress or danger?
Fight – confronting the threat aggressively,
Flight – escaping or avoiding the threat,
Freeze – becoming immobile or shutting down,
Fawn – trying to appease or please others to avoid conflict or harm.
What is emotional regulation and why is it important?
Emotional regulation is the ability to manage and respond to your emotions in a healthy, constructive way. It’s important because it helps you handle stress, make better decisions, and maintain strong relationships.
How can celebrating small wins support long term recovery?
Celebrating small wins builds motivation and confidence, reinforcing positive habits that support sustained long-term recovery.
What is the STOP skill?
A DBT crisis survival skill
(Stop; Take a step back; Observe; Proceed Mindfully)
What does the CBT triangle consist of?
The CBT triangle consists of three interconnected components: thoughts, feelings, and behaviors, which influence each other in a continuous cycle.
What is codependency?
Codependency is a dysfunctional relationship pattern where one person excessively relies on another for approval and identity, often neglecting their own needs. It usually involves enabling unhealthy behaviors and difficulty setting boundaries.