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This diagram can help people reflect on which stage they are at in terns of making changes.
What is stages of change?
SMART goals is short for ..?
What is specific, measurable , achievable, reealistic, and time-limited?
Visualising the long-term effect of unhelpful behaviours may help people manage cravings.
What is visualisation?
What is minimisation/disqualifying positives?
There are three types of communication style.
What are passive, agreesive, and assertive communication?
In these situations, people may have difficulty coping and are vulnerable to getting off track.
What is high-risk situations?
This is a strategy to overcome procrastination - do the things you procrastinate at for a short period of time and reassess your motivation later.
What is just 5-minute?
There are three parts of the mind. When people use justifications for unhelpful behaviours, it is the emotional mind talking. We want to talk back with this mind by acknowleding the emotions and needs and finding the alternatives to meet the needs.
What is wise mind?
This is a way to say 'no' assertively. You say no but come up with another propasal.
What is raincheck no?
This ACT skill suggest that thoughts are just words, sounds, images. We can acknowledge their existence, but we can also choose how to respond to them - either give in to them or let them be there and engage in meaeningful activities.
What is thought defusion?
The basic principle of this strategy to manage cravings is that craving is like wave - rise, peak, and subside.
What is urge surfing?
They are 4 components of self-compassion.
What are being aware, normalising, kindness, and alleviation?
What are the three steps of 3Ds?
What are delay, distract, and decide?
This CBT cognitive strategy is about taking a step back, putting things in perspective, and looking for evidence for and against; and over time, it can help you change the way you talk to yourself.
What is cognitive reframing?
This is a way to deal with others' criticism assertively when the criticism is vague. For example, if a person said "you did not do well in this"; you could say "what specific I did not do well, and what are your advice?".
What is clarification?
This is the basic principle of Cognitive Behavioural Therapy - What we think influences what we feel and what we do.
What is CBT triangle?
This is a way to deal with disappointment assertively. For example, your friend always cancelled the meeting last minunte, you could say "I know you may have something unexpected came up, I felt upset when you cancelled the meetins last minute a few times. And I hope you can give me more notice moving forward."
What is using 'I' statements to express your feelings and hope.
People with this mindset sees setback/single occurence of unhelpful behaviours as opportunities to learn and grow rather than personal failure.
What is growth mindset?
We need to do this before practising cognitive reframing if we are in high level of distress.
What is relaxation?
Overcoming addiction is not just about reducinig the unhelpful behaviours, it is also about ...
What is developing a more balanced lifestyle?
They are Gottman's 4 horsemen.
What are criticism, contempt, defensiveness, and stonewalling?
There are 4 types of boundaries.
What are physical, mental, emotional, material boundaries?
They are foundations of recovery.
What are seeing the big picture, taking personoal responsibility, sticking to structure and routine, and using support?
This is a habit we can do everyday to overcome the inner critic.
What is acknowleding your positives on a daily basis?
This image may not help you feel better, but it can remind you of what your big pictures are and what actions you should do to move you towards your values.
What is choice point?