Self-Care
What is one example of physical self-care?
Exercise, getting enough sleep, eating regularly, etc.
What is one healthy coping strategy you can use when feeling stressed?
Deep breathing, walking, exercising, talking to someone, meditation, music, etc.
What is a boundary?
A limit you set to protect your well-being and communicate what you are comfortable with.
What does it mean to recognize a pattern in your behavior?
Identifying behaviors, thoughts, or situations that repeatedly occur.
True or False: A setback automatically means you have failed in recovery.
False.
True or False: Self-care is only about doing things that feel relaxing.
False. Self-care can include physical, emotional, mental, social, spiritual, and practical needs.
True or False: Taking a break when you are overwhelmed can be a healthy coping strategy.
True
Setting a boundary means controlling another person's behavior.
False
True or False: Recognizing a pattern is the first step toward changing it.
True
What does self-sabotage mean?
Behaviors or choices that interfere with your own goals or progress.
Name one sign that you may need to take a break and practice self-care.
Feeling overwhelmed, irritable, exhausted, stressed, emotionally drained, etc.
What is deep breathing intended to help with when someone is experiencing stress or strong emotions?
It can help calm the body and regulate emotional responses.
What is one example of an assertive way to communicate a boundary?
"I’m not comfortable with that, so I’m going to step away.”
What is one example of a behavior pattern that could interfere with recovery?
Avoiding problems, isolating, using substances when stressed, associating with people who encourage substance use, etc.
Give one example of self-sabotaging behavior.
Giving up after a setback, returning to unhealthy environments, avoiding help, negative self-talk, or engaging in behaviors that interfere with recovery.
uWhat is the difference between self-care and avoidance?
Self-care intentionally supports your well-being, while avoidance involves ignoring or escaping a problem without addressing it.
You notice yourself becoming increasingly frustrated during an argument. What is one thing you could do before responding?
Take a time-out, breathe, step away, or pause before responding.
What is the difference between aggressive and assertive communication?
Aggressive communication can disrespect or intimidate others, while assertive communication expresses your needs respectfully and directly.
What does it mean to replace an unhealthy behavior with a healthier behavior?
Finding an alternative response that meets the need or manages the emotion without causing harm.
Someone has been doing well in recovery but experiences one setback and thinks, “I ruined everything, so there's no point in trying anymore.” What type of thinking is this?
All-or-nothing/black-and-white thinking.
A person has been focused on work and helping others and realizes they have been neglecting their own needs. They are not sleeping well, have been skipping meals, and have stopped doing activities they enjoy. What are two areas of self-care they could focus on, and what could they do to address them?
Any two appropriate areas of self-care, such as improving sleep and nutrition, talking to a supportive person, taking a break, exercising, journaling, or practicing meditation.
Why can identifying your triggers be helpful in recovery?
It can help you recognize situations that increase stress/cravings and allow you to use coping strategies before the situation escalates.
Someone pressures you to participate in something you know could negatively affect your recovery. Give one example of how you could respond.
“No, I'm not comfortable with that,” “I'm choosing not to do that,” or another respectful but firm response.
You notice that whenever you experience conflict, you isolate yourself and eventually feel worse. What could you do differently the next time conflict occurs?
Reach out to support, communicate the issue, take a healthy break, use coping skills, or address the situation rather than isolating.
What is one healthier way to respond to a setback?
Identify what happened, learn from it, use support and coping strategies, and continue working toward recovery.