Building Motivation
When we think about making a change, we often make a list of the "Good" things and "Bad" things about using. This list is called the...
What are the Pros and Cons?
An urge or "craving" is often compared to this ocean event because it starts small, gets big, but eventually goes away.
What is a wave / Urge Surfing?
True or False: Having a "scary" or "unusual" thought means you have to act on it.
What is False?
Doing this for 10 minutes a day can improve your mood and help your bones and muscles stay strong
What is Exercise / Walking?
This is the "S" in SMART Recovery?
What is Self-Management?
True or False: You have to be 100% ready to quit to start thinking about a change
What is False?
This "D" word means finding something else to do, like listening to music or drawing, until an urge passes.
What is a Distraction?
This is the practice of focusing on the "here and now" without judging yourself.
What is Mindfulness?
This is the term for having a regular time to wake up and go to sleep.
What is Sleep Hygiene?
This is the person in charge of your recovery (Hint: Look in a mirror)
Who is Me / Myself?
Why is it important to consider one's values when discussing self-defeating behaviors.
identify current priorities, ID changes in values with/without self-defeating behaviors.
These are people, places, or things that make us feel like using.
What are Triggers?
1. I should never burden others with my problems or fears.
2. I can learn to be more open to feedback.
3. I am powerless to solve my problems.
1. Irrational Thinking
2. rational thinking
3. Irrational Thinking
These are activities you enjoy that don't involve substances, like playing cards or gardening.
What are (healthy) hobbies?
These people work at the hospital on your treatment team to help you learn new skills for daily living.
Who are Occupational Therapists?
In this stage of change, a person might be thinking about making a change but isn't quite ready to start yet.
1. Maintenance
2. Contemplation
3. Action
What is the Contemplative Stage?
SMART Recovery says urges are not "commands"; they are just these...
What are feelings or thoughts?
T/F:
Saying, "I have to", using words like "always/never", saying "I can’t handle this" and identifying yourself or others as the "Worst," "stupidest," "most unfair" are all hallmarks of irrational beliefs.
True
Taking these daily, as recommended by a doctor, can help fill gaps in your nutrition and support bone quality.
What are Vitamins / Supplements?
This term means "getting better" and finding a meaningful life even with a mental health diagnosis.
What is Recovery?
This is a picture we create in our heads of how we want our life to look one year, 5 years, etc. from now if we make healthy choices.
What is a Vision or Goal?
T/F Relapses are a common occurrence in any behavior change.
True
Read the following scenario.
My boss yelled at me today in front of my coworkers. He has no right to embarrass me. It’s not fair. I can’t stand this..I’m really mad and I want a drink..
Does my boss only yell at me? Is life always fair? Can I stand this without a drink?....
My boss yells at everyone eventually. That didn’t feel great, but it’s over. He’s not worth giving up my goals for.
In this scenario, what is the Reframed Belief about the situation? What is the Activating Event for the urge to drink?
E: My boss yells at everyone eventually. That didn’t feel great, but it’s over. He’s not worth giving up my goals for.
A: My boss yelled at me today in front of my coworkers.
This means setting "limits" with others to protect your own peace and recovery.
What are Boundaries?
This is the "Power" we have to make our own choices, even when we are staying in a hospital.
What is Personal Choice or Autonomy?