RISKS TO YOUR SOBRIETY
Name a risk to one's sobriety efforts
Isolation, not being honest, holding secretes, being around old people/places/things, not engaging in treatment, not having a support circle
It can give a person something to look forward to and keep their mind busy working toward completing selected goal.
What is Mindfulness?
Non judgmental, intentional, practice of being fully present and aware of the current moment including thoughts, feelings and body sensations.
What are coping skills?
They are a mix of self-care, mindfulness, support systems, and new healthy habits to manage stress and triggers, including exercise, journaling, meditation, building routines, connecting with support groups, practicing gratitude, and learning to pause before reacting impulsively.
What does Precontemplation mean?
No intention to take action in the foreseeable future. You know about it but have no plans on changing things right now.
Describe how one should handle stress while in recovery to prevent relapse?
Journaling/meditation/getting active/music/deep breathing/calling someone
How should you set goals?
Write them down and create a pros and cons list, set them according to your desires, from what inspires you, from dreams you had before your addiction
Why is mindfulness important to relapse prevention?
Mindfulness is important for relapse prevention and recovery because it helps to create non-judgmental awareness of thoughts, emotions, and physical sensations, allowing individuals to recognize triggers without acting on them.
By actively replacing substance use with healthy behaviors. Key strategies include managing stress through mindfulness, going to therapy (CBT), setting boundaries, and creating a structured daily routine to prevent relapse.
What does Contemplation mean?
Getting ready and being aware that a problem exists and weighing the benefits and costs of changing.
How can one maintain a positive attitude when faced with challenges to their sobriety?
Deal with A.N.T.S./positive self talk/remember accomplishments/engage in gratitude/be around positive people
Why are goals important to relapse prevention?
They replace the destruction of addiction with structure, purpose, and actionable steps, directly combating feelings of hopelessness that lead to a higher sense of self and accomplishments.
How can you achieve/develop mindfulness?
To achieve mindfulness, focus on the present moment, senses, and surroundings without judgment, using techniques like focus on your breathing, body scans, mindful eating, and gentle redirection of wandering thoughts to build awareness and calm the mind.
What is a 'Tool Bag'?
It is a list of coping skills that work for you that you can do at a moments notice when you are triggered and want to avoid relapse behavior.
What does preparation mean?
Intending to take action in the immediate future and taking small initial steps.
Name some strategies one can use to avoid relapse?
When can goals be problematic for recovery?
When they are not planned out, unrealistic, rigid, or too numerous, creating overwhelming stress and feelings of failure if not attained.
When is mindfulness bad for recovery?
When it triggers traumatic memories, induces dissociation, or exacerbates anxiety, not practiced with honest intent, when it induces panic, or depression.
When is the best time to use coping skills for relapse prevention?
Proactively and Daily, during a crises, when you want to build resilience, when you recognize you are in high risk situations, when experiencing intense emotions, when you are experiencing cravings, when you want to manage stressors that lead to poor coping behaviors.
What does action mean?
Making specific, overt modifications to their lifestyle or behavior and doing something.
What are some consequences one might experience from a relapse?
Low self esteem/loss of income/loss of housing/loss of children/jail/fatality
What is the S.M.A.R.T. goals model?
Specific/Measurable/Achievable/Relevant/Time Bound and this can help vague goals turn into concrete and actional steps to make it easier to achieve.
What is the Mindfulness Model?
Intention (Why is this happening or why do I want this), Attention (What is this feeling or thought or desire), Attitude (How can I be better, do better, feel better)
What is the coping skills model?
Emotional Regulation/Cognitive Restructuring/Behavioral Strategies/Trigger Management
Which 2 steps on the model are missing?
Maintenance (keeping it going) and Termination (no desire to return to unhealthy behaviors)