Session content 1
You can build this up to help you stay on track or get back on track, and it may include your friends, family, doctors, workmates, clubmates, and AA.
What is building up your support network?
This hormone is related to mood and behaviours reinforcement, and it can be found in eggs, beans, fish, and chicken.
What is dopamine?
This is one of the steps in the 3Ds practical management. It suggest people wait 15-20 minutes before acting on an urge. Cravings typically peak and then subside if you can wait them out.
What is delay?
This is the recommendation about coffee intake if we dont want coffee intake to impact our sleep.
What is no more than 160mg coffine and no after 3pm.
In the DBT framework, we have three parts of mind. This mind focuses on facts and it may suppress or ignore emotions.
What is rational mind?
This hormone is related to mood, and it can be found in turkey and salmon. It is also related to SSRI antidepressant.
What is serotonin?
They start off small, build up to their highest point, but eventually they break and move off the shore.
What are urges and cravings?
This is the recommended sleep duration for adults aged 26-64.
What is sleeping for 7-9 hours?
You can do this and make it look great by coloring to remind you how far you have come.
What is recovery road map?
In the DBT framework, people use emotional mind when they justify their use/behaviours. We want to use this mind to talk back to the justifications and validate the emotions of emotional mind.
What is wise mind?
This is the third level in the Maslow hierarchy of needs.
What is love and belonging?
Your First Line of Defending Against Cravings.
What is self-care?
This is one of the two process models that interact with each other and regulate our sleep. It is also called the "biology clock".
What is circadian rhythm?
Some behaviours are habits of our life, and we can change the habit by changing this. For example, if I have a habit of drinking at home after work, I can change going home to going to the gym after work.
What is changing routine?
This is one of the ways to heelp maintain healthy lifestyle, and it involves finding hobbies and interests outside work.
What is work-life balance?
This concept gives us two directions, one of which encourages us to engage in behaviours that move us towards our values/big pictures.
What is choice point?
It involves deliberately inducing bodily sensations (interoceptive cues) that a person fears or misinterprets as dangerous, in order to reduce fear and avoidance over time through habituation and learning new associations.
What is Interoceptive exposure?
This is one of the cognitive strategies to help improve sleep quality. It suggests people write down their worries and set a time for worrying in day time if worries keep them awake at nights.
What is worry postponement?
You can do this when the cravings are the strongest and others can support you through the process.
What is going to trusted people for support?
This is one of the two process models that interact with each other and regulate our sleep. Like hunger, the more time we don't eat, the hungry we feel. Similarly, this process suggests that the more time we are awake, the higher the sleep pressure.
What is homeostatic sleep pressure?