Have you been listening?
Have each team members name 2 of their strengths
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Give an example of a co-occurring disorder..
Anxiety and AUD
Depression and heroin use disorder
Schizophrenia and cannabis use disorder
What is IMPROVE supposed to help with?
distressing emotions/ distress tolerance
T/F : sometimes, the best way to deal with a trigger is to avoid it.
True
What are 2 examples of distraction?
excessively watching TV, checking your phone, or overworking.
Confronting Avoidance is what type of skill? (hint: type of therapy)
ACT (Acceptance and Commitment Therapy)
What type of skills is radical acceptance (hint: what type of therapy?)
DBT
After how long of trying to sleep should you get up and try to do something calming?
20 minutes
Name 3 things outside of your control
The past, future, opinions of others, actions of others, outcomes of my efforts, what others think of me
What are the commonly avoided experiences?
thoughts, emotions, sensations
How many hours before bed should you not exercise?
2
Is this example resisting reality or radical acceptance?
After a life-altering diagnosis, Ashley follows her doctor’s instructions to make several lifestyle changes. However, she cannot let go of constant thoughts like “why me?” and “this isn’t fair.” When Ashley has these thoughts, she becomes increasingly angry and resentful.
Resisting Reality
What is the MEANING portion of IMPROVE ask you to reflect on?
Is there any meaning you can find or create from your situation? Reflect on ways you can use your current experience to gain insight or help others.
What is the definition of a trigger?
A stimulus- such as a person, place, situation or thing that contributes to an unwanted emotional or behavioral response.
What are the 3 steps in confronting avoidance?
Name what you are avoiding, examine your limiting beliefs, and welcome your difficult experiences
Radical Acceptance lets you ...
put energy toward coping with a situation, rather than trying to avoid or deny it.
What does having a co-occurring disorder mean?
condition of having a mental illness and a comorbid substance use disorder.
What are 4 things you can do to improve your sleep hygiene?
Set a schedule, don't force yourself to sleep, avoid alcohol/nicotine/caffeine, avoid napping, only use your bed for sleep, exercise and eat well, and sleep in a comfortable environment.
What are 3 things that are in your control?
thoughts/actions, how you speak to yourself, goals you set, what you give your energy to, boundaries
What are the 4 avoidance strategies?
Distraction, Denial, Projection, Opting Out
What is the amino acid that you can get from food that can help you sleep?
Tryptophan
Radical acceptance means...
accepting something fully, mentally and emotionally, without judgment. It does not require liking or approving of something. It means only that the facts are accepted as reality.
What does IMPROVE stand for?
Imagery, Meaning, Prayer, Relaxation, One thing in the moment, Vacation, and Encouragement
What are the trigger categories?
Emotional state, people, places, things, thoughts, activities.
What avoidance strategy are you engaging in if you’re unwilling to confront tough emotions, you may avoid people, places, and situations that are likely to bring up uncomfortable feelings.
Opting out