Stages of Change
The individual is in denial and is not seriously considering changing their behavior
Precontemplation
You might feel THIS way if...
The person next to you won't stop tapping their desk.
Annoyed/irritated
T/F - Emotion Regulation skills are intended to work every time
FALSE
What does the PL stand for?
Treat physical illness
What are the benefits of grounding?
You are able to detach from emotional pain, it anchors you
Individual has decided to change their behavior, and they begin to think about how to do so. They start to make minor changes
Preparation
You might feel THIS way if...
You didn't get enough sleep a few days in a row.
Exhausted, sleepy, tired, cranky, grumpy
Name a tip for getting better sleep
Stick to a schedule, establish a bedtime routine, don’t eat or drink a lot before bed, avoid caffeine and nicotine, exercise, keep your room cool, sleep primarily at night, keep it dark, quiet and no screens
What does the E stand for?
Balanced exercise
What are the 3 types of grounding?
Mental, physical, and soothing
Significant steps are taken to end the problem behavior. Might be avoiding triggers, reaching out for help, or taking other steps to avoid temptation
Action
What does it mean to have compassion for ourselves and/or others?
Various answers
Change emotions through __________________
opposite action
What does the A stand for?
Avoid mood altering substances
Shame- the tendency to feel bad about ourselves
Guilt- the tendency to feel bad about our behavior
The changes made during the action stage are maintained
How can anger impact our recovery?
Various answers
Name a goal of Emotion Regulation
Understand and name the emotions that you experience, Decrease emotional frequency and sensitivity, Decrease emotional intensity
What does the S stand for?
Balanced sleep
What is Self-Esteem?
The opinion we hold for ourselves. It is the way we think about feel about who we are.
The individual is experiencing ambivalence about change. They can see reasons to change their behavior, but are still hesitant
Contemplation
You might feel THIS way if...
You did something you knew was wrong.
Ashamed, guilty
You can Let go of painful emotions using______________
mindfulness
What does the E stand for?
Balanced eating
If you are feeling depressed, what is an opposite action you can do?
Take a shower, spend time with a friend, listen to music, etc...