Self Compassion
What does self compassion mean
Treating yourself with kindness patience and understanding especially when you are struggling or make a mistake
What is the difference between guilt and shame
Guilt focuses on behavior such as I did something wrong. Shame attacks identity such as I am a bad person
True or false. Active listening means staying quiet while waiting for your turn to speak
False. Active listening means making an effort to understand what the other person is communicating
What is the main purpose of grounding
To bring attention back to the present moment and help manage overwhelming thoughts emotions stress or urges
Question
Name one healthy coping skill you could use instead of reacting impulsively when upset
Examples include taking space breathing grounding journaling talking to support exercising listening to music or using another healthy coping strategy
Turn this negative statement into a realistic affirmation
I mess everything up
Answers may vary. Example. I have made mistakes but I can learn from them and make better choices
Which statement represents shame
I made a bad decision
or
I am a terrible person
I am a terrible person
Name three active listening skills
Examples include appropriate eye contact attentive body language not interrupting asking questions validating feelings summarizing and reflecting back what was heard
Name three grounding techniques
Examples include deep breathing the five senses technique muscle relaxation naming objects around you holding something with texture counting noticing your feet on the floor or describing your surroundings
Question
What is one warning sign that tells you stress is becoming too much
Answer
Examples include irritability racing thoughts isolation poor sleep anger cravings shutting down anxiety physical tension or feeling overwhelmed
Name three examples of negative self talk that could hurt recovery
Examples include I am a failure. I will never change. Nobody cares about me. I cannot do anything right. I am hopeless
How can shame increase the risk of unhealthy coping or substance use
Shame can lead to isolation hopelessness secrecy negative self talk avoidance and wanting to escape painful emotions
Someone says
I feel like nobody here understands me
Give an active listening response without giving advice
Example. It sounds like you have been feeling misunderstood and alone
Name the five senses used in a five senses grounding exercise
Sight touch hearing smell and taste
Scenario
Someone criticizes you and your immediate thought is
I am worthless and everyone hates me
Identify one healthier thought and one coping skill
Example healthier thought. Someone being upset with me does not determine my worth
Example coping skill. Ground myself take time before responding and communicate when I am calmer
A client relapses and thinks I ruined everything so there is no point in trying anymore. Give a self compassionate response
Example. I had a setback but that does not erase all of my progress. I can learn what triggered me ask for help and continue working on recovery
What is the difference between forgiving yourself and avoiding responsibility
Self forgiveness means acknowledging what happened taking responsibility learning from it making changes when possible and allowing yourself to move forward. Avoiding responsibility means denying minimizing or refusing to address the behavior
Role Play Challenge
One teammate says
Every time I try to explain myself people interrupt me and I just get angry
Respond using validation and reflection
Example. I can understand why that would be frustrating. It sounds like you become angry when you feel like people are not listening to you
Scenario
You are extremely anxious and your thoughts are racing. Name three grounding skills you could use immediately
Answers may include slow breathing naming objects in the room focusing on the senses feeling your feet against the floor muscle relaxation or describing your surroundings
Scenario
You are in conflict with someone. You feel angry ashamed and misunderstood. You want to yell and walk away
Name four skills from today's groups that could help you handle the situation differently
Answer
Possible answers include grounding deep breathing self compassion challenging shame active listening validation taking a healthy break using assertive communication or asking clarifying questions
Imagine your best friend made the same mistake you are hardest on yourself about. Say what you would tell your friend and then say that same message to yourself
There is no single correct answer. The response should demonstrate kindness accountability hope and encouragement without excusing harmful behavior
Complete these three statements
One mistake I can learn from is
What it taught me is
One action I can take differently moving forward is
Complete these three statements
Personal responses will vary. Award points when the client identifies a lesson and a realistic action for change
During an argument you are already planning your response while the other person is speaking. Are you actively listening. Explain why or why not and identify what you should do differently
No. Your attention is focused on preparing a response rather than understanding the speaker. Slow down listen to the complete message notice your reactions and summarize what you heard before responding
Challenge
Lead the entire group through a 30 second grounding exercise
The client should appropriately demonstrate a grounding technique for the group
Ultimate Challenge
A person in recovery says
I messed up again. I hate myself. Nobody understands me. I am so stressed that I just want to escape everything
Identify four different problems happening in this statement and give one skill for each
Answer
Possible responses
Negative self talk. Use a realistic self compassionate affirmation
Shame. Separate the behavior from personal identity and practice self forgiveness
Feeling misunderstood. Use healthy communication and seek supportive active listening
Stress or desire to escape. Use grounding coping skills and reach out for support