Disease Model
Coping Skills
Addiction Cycle
Trauma
Addictive Thinking
100

This neurotransmitter is responsible for our perception of pleasure, reward, and motivation.

Dopamine

100

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 

100

These are the 3 stages of relapse 

Emotional, Mental, Physical 

100

These are the 4 F's in an acute stress response 

Fight, Flight, Freeze, Fawn 

100

Remembering “how good it felt,” recalling the euphoria that the substance or behavior provides

Euphoric Recall 

200

This occurs when a person’s physical response to a substance, such as drugs or alcohol, lessens over time. Therefore, achieving the same effects requires higher or more frequent doses.

Tolerance

200

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 

200

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 

200

a distressing psychological condition that can occur when someone's values or beliefs are violated in a traumatic event

Moral Injury 

200

This thought pattern sucks us into the ‘good’ or the ‘fun’ times of our using; Remembering “the good times.” 

Romanticizing

300

Difficulty managing emotions, difficulty concentrating/thinking clearly, stress sensitivity, sleep impairment, memory impairment, and problems with physical coordination are symptoms of this

Post Acute Withdrawal (PAWs) 

300

a skill that involves acknowledging and embracing the present moment, including its difficulties, without trying to change it

Radical Acceptance 

300

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.

300

a life-threatening event or situation that causes a person to feel intense distress

Big T Trauma 


Daily Double:  What is Little T Trauma? 

300

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 

400

Post acute withdrawal can typically last this long

6-18 months  

will also accept:  up to 2 years

400

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)

400

These are signs of which stage of relapse:

bottling up emotions

Anxiety, depression, anger, etc 

Isolating

going to meetings but not sharing

focusing on others (focusing on other people’s problems or focusing on how other people affect them); and

poor eating and sleeping habits.

Emotional Relapse

400

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 

400

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 

500

The disease of addiction is composed of these 3 main components;  Addiction is a [blank]-[blank]-[blank] disease

Bio Psycho Social 

Will also accept: Mind, Body, Spirit 

500

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) 

500

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

500

This is the primary difference between PTSD and C-PTSD

Acute Short term and escapable vs. Chronic long term and inescapable 

500

This is a Cognitive Relapse Prevention journaling exercise to gain insight into my addictive thinking patterns and relapse warning signs

TFUAR