Coping Skills
What is one activity that can help reduce stress or cravings?
walking/running/yoga/exercise/gardening/drawing/coloring/etc.
What is one healthy thing you can do every morning to start your day on the right track?
Eat breakfast, make your bed, shower, take medication, stretch, pray/meditate, etc.
What is an emotional warning sign of a potential relapse?
Irritability, anger, anxiety, isolation from others, etc.
Name 1 place you can go to for support for recovery?
Support group, recovery meeting, treatment center, church, community center, therapist, etc.
What is 1 way you can communicate your needs in a healthy way?
Use "I" statements (I feel... when...), speak calmly, be honest, ask for help, express feelings respectfully, etc.
What is a sign that a coping skill may not be healthy?
It interferes with responsibilities, relationships, causes harm to yourself or others, etc.
True or False: Staying up late or all night can increase stress levels and make recovery harder
True
What might a mental relapse look like?
It could look like an internal struggle/tug-o-war/debate of wanting to remain sober but also wanting to engage in substance use again
True or False: You have to go through recovery alone?
False
Why is good communication important during recovery?
Builds trust, strengthens relationships, reduces misunderstandings, helps ask for support, prevents conflict, improves accountability, etc.
Name 3 ways to help calm the body
deep breathing, meditation, mindfulness, listening to music, etc.
Name 2 healthy habits you can participate in that can replace time previously spent engaging in substance use
Exercise, hobbies, leisure activities, gardening, cooking, spending time with friends or family, art, reading, etc.
What does it mean to have a physical relapse?
to break recovery and physically use the substance(s) again
What makes a community resource helpful during recovery?
Provides support, accountability, education, encouragement, reduces isolation, offers coping skills, connects people to services, etc.
If someone offered you drugs or alcohol, what could you say to communicate your boundaries?
"No thanks," "I'm in recovery," "That isn't part of my life anymore," leave the situation, change the subject, etc.
Name a way you can provide yourself with positive self-talk/encouragement during a craving.
“This is challenging, but I can do it."
"Cravings are temporary; I can overcome this."
"I am capable of change."
Why is having a consistent daily routine important for recovery?
Provides structure, reduces boredom, can help lower stress, can help lower relapse, etc.
What are some strategies to prevent a relapse when warning signs are present?
Pause and think about the full situation and outcomes of it, surround yourself with supportive friends/family/peers, confide in a trusted person that you are having urges to use, etc.
If you were leaving treatment tomorrow, what is one resource you would want to have available to help you stay sober? Why?
Therapist, sponsor, recovery meeting, family support, sober living, employment services, transportation, etc.
What are some signs of healthy communication in a relationship?
Active listening, honesty, respect, empathy, open communication, compromise, setting boundaries, etc.
What should you do when coping on your own is not enough to manage a crisis?
Contact a trusted support person/friend/family member/professional/crisis resource/emergency help
What is 1 unhealthy routine that can increase the risk of relapse?
Skipping meals, isolating, not sleeping, spending time with people who use substances, missing treatment or meetings, not taking medication prescribed, etc.
What is the difference between a trigger and a warning sign of relapse?
A trigger is a thing or situation that may make relapsing feel tempting. A warning sign is a change within oneself that may signal a relapse
How can having a strong support system improve recovery?
Provides encouragement, accountability, someone to talk to during cravings, emotional support, help solve problems, reduce loneliness, motivation, etc.
How can poor communication increase the risk of relapse?
Keeping emotions bottled up, avoiding asking for help, increased conflict, isolation, misunderstandings, increased stress, etc.