Coping Skills
Terms and Definitions
Stages of Change
Mindfulness
Misc.
100
What are 10 examples of Healthy Coping Skills
1. Positive self talk 2. Replacement thinking 3. Go to a meeting 4. Call support/sponsor 5. Exercise 6. Behavior Chain 7. Service Work 8. Gratitude List 9. Meditation 10. Listen to Music
100
Term: Addiction
1. A person who develops dependence on drugs or other substances, that usually results in loss of control over the time, place, amount and duration of use, with self-harming, self-defeating behaviors, including degradation, demoralization, antisocial behaviors, and numerous other physical, mental, emotional and spiritual consequences. 2. A disease that’s based on self-centeredness and self-obsession expressing itself on physical, mental and spiritual levels, usually bringing the person severe life unmanageability and suffering. It’s chronic in nature, meaning there’s no cure, similar to diabetes, or heart disease, because medical science cannot “Fix,” the area of the brain that’s affected. It can be helpful to think of addiction as a type of mental cancer that effects how we think and feel.
100
Name the stage of change: A person has some awareness of the problem. It is an ambivalent state where the individual both considers change and rejects it. If allowed to just talk about it, the person goes back and forth about the need to change without justification for change.
Contemplation
100
What is the definition of mindfulness?
Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally,” says Kabat-Zinn. “And then I sometimes add, in the service of self-understanding and wisdom.”
100
What is a social skill?
Social skills are the ways people talk, play, and work with each other. Social skills are the ways we use tone of voice, body language, facial expressions, words and movements to relate to other people.
200
Give an example of a negative thought and a positive replacement.
IE: NEG: I can use once and no one will know
POS: Even if no one finds out, I will know and I worked hard for my recovery
200
Definition: 1. Limits are guidelines, that is used to maintain the safety of oneself or a group of people that are in association or interact with each other. 2. Using one’s morals, values and beliefs to determine what is and isn’t okay, in a given situation.
Term: Boundaries
200
Name the stage of change: The person identifies and implements strategies to maintain progress, and to reduce the likelihood of slips or full relapse into old behaviors.
Maintenance
200
What does the acronym R.A.I.N stand for?
R: recognize A: allow I: investigate N: nurture
200
Give one example of an EXTERNAL high risk situation and one example of an INTERNAL high risk situation.
External:
- Feeling physical pain
- Being in the presence of other people who are using drugs or alcohol
- Getting a paycheck
- Being in a place where you used to drink or get high
- Attending a celebratory event
Internal:
- Negative feelings such as sadness, boredom, anxiety, guilt, fear, or loneliness
- Positive feelings such as joy, excitement, or happiness
- The belief that you can handle getting high or drunk every so often
- Isolating yourself physically or emotionally from family, friends, and other loved ones
- Dwelling on thoughts about getting high or drunk
300
What are the 6 sections of the behavior chain analysis tool
Situation, Thoughts, Feelings, Action, Positive Consequences, Negative Consequences
300
Term: Trigger
Definition: Triggers are social, environmental or emotional situations that remind people in recovery of their past drug or alcohol use. These cues bring about urges that may lead to a relapse. While triggers do not force a person to use drugs, they increase the likelihood of drug use.
300
There is a possible 6th stage of change that is not necessary in order to recover but is possible. Name that stage of change.
Relapse
300
What are some strategies that can bring you back to the present moment?
5 senses exercise, yoga, breathing techniques
300
What are some examples of negative behaviors in treatment?
Intimidator — uses anger to drive people away
Intellectual — mistakes knowledge for understanding
Victim — blames negative events for addiction
Blamer — blames other people for addiction
Playing Dumb — “I don’t understand”
Avoider — tries to keep a low profile
Socialite — keeps a high profile, but is superficial
N.A. / A.A. Expert — speaks in slogans, but doesn’t get personal
Con Man — thinks he (or she) is fooling people
Close Minded — “I know what I have to do”
Magic Bullet — “I know what caused my addiction”
“Yeah, But” — “That’s a good idea, but it won’t work”
Deflector — tries to focus attention away from self
Lip Service — agrees to follow through, but never does
Controller — tries to control the course of treatment
Rabble-Rouser — tries to turn patients against staff
Suspicious — “What will you do with this information?”
400
What are 4 examples of meditation exercises that can be used to cope with intense situations or emotions?
Box Breathing, Body Scan, 5 Senses Grounding exercise, Earthing (walking barefoot in the grass), Mantra meditation, Mindfulness, Walking meditation, Yoga, Guided meditation
400
Definition: __________ threaten your recovery or trigger a strong craving to use substances. These may be internal or external.
Term: High Risk Situations
400
What are some indicators (how do you know) that someone is in the Action stage of change?
Starting to work out a plan
• Making changes in behavior
• Asking for professional help, or using professional help to make their plan more successful
400
What is Urge Surfing?
Urge surfing is a mindfulness technique we use to experience a craving rather than fight it. And by doing this, we train ourselves to objectively witness the sensations we are feeling and ride them just like a surfer rides a wave.
400
What is an example of a positive replacement behavior for the following example? :
Negative Treatment Behavior — Avoider; this person tries to keep a low profile
- Positive Recovery Actions:
1. Make an effort to introduce myself to new people
2. Begin talking in groups, even if it means starting slowly
3. Try to understand why I am trying to keep a low profile (i.e., am I scared, don’t know
what I am supposed to be doing in treatment; because I don’t really want to be in
treatment; because I’m ashamed of having relapsed?) Talk to a staff member about
the reasons for my negative behavior.
500
What are two social skills that you learned in group you can use for communication with others in times of conflict?
Effective Communication, Assertive Communication, Active listening
500
Define all 3 Terms: Emotional, Mental, Physical relapse (Daily Double)
500
What are the five stages of change?
Precontemplation/Contemplation/Preparation/Action/Maintenance (EX:RELAPSE)
500
What are "physical sensations", give 5 examples.
a feeling in the body that helps a person to identify what emotion they are likely feeling in the present moment.
Tense, hot, butterflies, knots, fast/slow heart rate, shaking, tingly, pins and needles, empty, dry mouth, weakness, numb, fatigue...
500
What is the difference between aggressive and assertive communication?
The main difference between assertive and aggressive is that someone who is assertive respects the opinions of others while being straightforward and confident enough to show their own opinion whereas someone who is aggressive assumes their own opinions as absolutely correct, thus being harsh to others and not respecting their opinions.