Time Management
What are SMART goals
Specific, Measurable, Attainable, Relevant, Timely
What is the ABC model of CBT
Activating event, belief, consequence
What is the purpose of a boundary
To communicate limits
What is one thing you can do in order to reduce the risk of relapse
Crisis plan, therapy, routine, identify supports
attend meetings, obtain a sponsor
Identify 3 tools for time management when first starting recovery?
Creating a schedule, SMART goals, prioritize tasks
What are the two parts that make up "consequences" from the C in the ABC model
feelings and action
You get into an argument with your significant other as you found out they are texting an ex. You both are escalated about the situation, however you want to assert you boundaries. When is the best time for you to discuss this?
When both are calm
Signs you are starting to struggle. Isolate, irritable, sleeping in
You find yourself having thoughts that it may be okay to use just once. How do you manage this thought?
CBT, call sponsor, go to a meeting, wait on it
How does having a routine relate to early warning signs?
What is an NAT? Define it- do NOT provide just examples
Irrational or exaggerated negative thought
Define passive, aggressive, and assertive communication. Do NOT just list examples
Passive- your needs are important
Aggressive- my needs are important
Assertive- both of our needs are important
What is a growth mindset versus a fixed mindset. Do NOT just list examples
Growth- willing to try
Fixed- not willing to try
You constantly are stuck comparing where you are at to others and thinking you should be further along. This is starting to impact your mental health as you are experiencing symptoms of depression. How would you manage this?
therapy, opposite action, CBT, affirmations, supports
Should free time be a top priority if you have a busy schedule?
Yes, even a few minutes of self care daily can prevent burnout
What are 2 techniques you can utilize to reframe NATs
What would you tell a friend, thought challenging
What does DEARMAN stand for?
Define, Express, Assert, Reinforce, Mindfulness, Appear Confident, Negotiate
What is a crisis plan? Name 3 components to a crisis plan
Plan in place to prevent identified crisis/ help support you through one. Supports, responsibilities for supports, coping skills
You find yourself struggling with a lack of motivation for your recovery and the things you have to do daily as it is "too much work". How do you manage this?
discipline, smart goals, one day at a time, consistency calendar
You have a busy schedule that consists of going to work from 8am-4pm daily. By the time you get home from work and go to a meeting it is 6:30pm. You like to use your nights to relax and wind down from the day, however you want to start working out. Identify a SMART goal that fits into this schedule
You will go to the gym to lift weights on Monday, Wednesday, and Saturday mornings at 6am for 30 minutes.
Name 3 cognitive distortions and define them
Fallacy of fairness, all or nothing thinking, catastrophizing
Using the DEARMAN skills, how would you have an assertive conversation with a friend that you would like to set a boundary with as they are actively using.
You are using again and I am feeling worried about my recovery. I need to set some boundaries in our friendship in order to protect myself. You can still reach me by text but please respect if I seem more distant.
What are the three different categories of people who can support/effect your recovery? Define each
Supportive, neutral, destructive
You are now in sober living and starting to feel overwhelmed with attempting to balance your recovery, work, family, and self care. How do you manage this?
Create a daily plan or weekly schedule