Coping Skills
Something or someone that makes you want to use.
Trigger
This is the place where your emotional mind and your reasonable mind come together to make healthy decisions.
What is: Wise Mind
This person can help support your recovery, guide you through the steps, and hold you accountable.
What is: A sponsor or accountability partner
This term describes a strong desire to or urge to use a substance.
What is: Craving
What is the benefit of practicing daily gratitude?
1. Rewires your brain to look for the positive
2. Improves your overall emotional well-being and mindset
Identify one unhealthy coping skill and one healthy coping skill.
UNHEALTHY: Using drugs/drinking, overeating, self-harm, risky behavior, isolation
HEALTHY: exercise, deep breathing, meditation, grounding techniques, talking to a friend, attending a meeting, therapy, art/music, service work, positive self-talk, practice gratitude
What does the acronym H.O.W. stand for?
(The 3 things we NEED to recover)
What is: Honesty, Open-Mindedness, Willingness
List 3 things that describe being "in recovery".
Being sober, making amends, healthy boundaries, using healthy coping skills, rewiring brain patterns, living with gratitude, healing from trauma, taking accountability, removal of defense mechanisms, developing healthy relationships, good communication, honesty, willingness, doing the "work", stable employment, being in a sober community
A temporary period of time during early recovery in which people in recovery feel intense euphoria, a heightened sense of well-being, and optimism.
What is: Pink Cloud
This is a feeling of anger or bitterness you hold towards another person. It can lead to relapse if you don't let it go.
(Hint: Step 4 or writing letters can help you let them go)
What is: Resentments
Name a coping skill that can calm your mind and body when you feel overwhelmed.
Journaling, deep breathing, meditation, spiritual practices, physical exercise, listening to music, emotion regulation, self-care, hobbies, talking to a friend/sponsor, go to a meeting, etc.
When communicating our needs with others with respect, what kind of statement can we use?
What is: "I" or "I feel" statements
When we apologize or correct our wrongs to those we've hurt, this is called
(Hint: Step 9)
What is: Making amends
A chronic disease that affects the brain. The person keeps using drugs/alcohol even though it is causing them negative consequences.
Addiction
This means taking responsibility for your actions, not blaming, and admitting when you make a mistake.
What is: Accountability
This strategy involves thinking about the consequences of using all the way through.
What is: Playing the Tape Forward
Cravings usually last how long before they pass?
15-30 minutes
This is a line you draw to protect your well-being and recovery.
What is: A Healthy Boundary
When your body reacts negatively without the substance, it's called____.
Withdrawal
Looking at a situation or person for exactly what it is, without getting disturbed by it.
(Hint: the answer to my problems; "It is what it is")
What is: Acceptance
Skipping meetings and isolating are signs if this.
Relapse
What does the acronym R.I.D. stand for?
What does it describe?
What is: Restless, Irritable, Discontent
Describes an internal state of feeling that can often lead to relapse/using
This is the body's natural reaction to stress or something intense.
The Fight, Flight, Freeze, or Fawn Response
The brain chemical linked to pleasure and reward that's heavily affected by drugs.
Dopamine
This early stage of relapse happens in your thoughts before any substance use occurs. Includes cravings, thinking about using, and missing your old lifestyle.
Mental Relapse