Types of Therapy
This therapy is based on the idea that thoughts, feelings, and behaviors are closely linked and can influence each other. The goal is to help people recognize unhelpful patterns and break them down to foster awareness and capacity to change these patterns.
CBT (Cognitive Behavioral Therapy)
a grounding exercise designed to manage acute stress and reduce anxiety. It involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
5 Senses Skills or the 54321 method
These are the 3 stages of relapse
Emotional, Mental, Physical
These are the 4 F's in an acute stress response
Fight, Flight, Freeze, Fawn
Remembering “how good it felt,” recalling the euphoria that the substance or behavior provides
Euphoric Recall
A type of psychotherapy that helps people learn to accept their emotions and make positive changes in their lives, through acceptance of extremes/opposites without judgment and utilization of emotional regulation skills.
DBT (Dialectical Behavior Therapy)
a deep breathing technique that can help you relax and manage stress. It involves breathing in, holding your breath, breathing out, and holding your exhalation for a count of four each time.
Box Breathing
These are beliefs that we have about oneself. Typically these are beliefs that we have internalized based on messages received from our environment and upbringing; can be part of internal triggers
Negative Core Beliefs
a distressing psychological condition that can occur when someone's values or beliefs are violated in a traumatic event
Moral Injury
This thought pattern sucks us into the ‘good’ or the ‘fun’ times of our using; Remembering “the good times.”
Romanticizing
This type of therapy is a collaborative, goal-oriented style of communication with particular attention to the language of change through the use of open ended questions, affirmations, reflections, and summary.
Motivational Interviewing
a skill that involves acknowledging and embracing the present moment, including its difficulties, without trying to change it
Radical Acceptance
Theses are the 5 stages of change that may inform how/why someone responds the way they do following a relapse
precontemplation, contemplation, preparation, action, and maintenance.
a life-threatening event or situation that causes a person to feel intense distress
Big T Trauma
Daily Double: What is Little T Trauma?
This thought pattern represents or estimates at less than the true value or importance of a relapse (its only 3 instead of 10) AND/OR to underestimate the impact/consequence of a relapse
Minimization
This is a short-term, goal-oriented, evidence-based psychotherapy approach that focuses on helping clients build solutions rather than solve problems and includes techniques such as miracle question, scaling questions, future perfect questions.
Solution Focused Brief Therapy (SFBT)
This skill is intended to change your body chemistry quickly in order to reduce the effects of an overwhelmed emotional mind
TIPP Skills (temperature, intense exercise, paced breathing, and paired muscle relaxation)
a psychological phenomenon where a person's belief or expectation influences behaviors which then causes a prediction to come true. This happens when a person's actions are influenced by their belief, which in turn leads to outcomes that help to make the belief come true.
Self Fulfilling Prophecy
the zone where intense emotional hyper or hypo arousal can be processed in a healthy way, allowing you to function and react to stress effectively
Window of Tolerance
This thought pattern allows me to make a lapse/relapse make sense to me, but a reality check with another person could highlight the irrationality
Rationalization
This is a psychotherapy technique that helps people process traumatic memories and heal from distressing life experiences through engaging bilateral stimulation during talk therapy to foster reprocessing.
EMDR (Eye movement desensitization and reprocessing)
This category of coping skills include meditation, breathing exercises, yoga, and stretching. Some techniques include body scans, guided imagery meditations, loving-kindness meditations, and mindfulness (mindful walking, mindful eating)
MBSR (Mindfulness Based Stress Reduction)
a psychological phenomenon that describes the negative emotional and cognitive responses that can occur when someone relapses after a period of abstinence from drugs or alcohol
Abstinence Violation Effect
This is the primary difference between PTSD and C-PTSD
Acute Short term and escapable vs. Chronic long term and inescapable
This is a Cognitive Relapse Prevention journaling exercise to gain insight into my addictive thinking patterns and relapse warning signs
TFUAR