Lionrock Homework, Phase 3, Step 7 Coping Strategies

3.9 Now that you have created a List of 10 Relapse Warning Signs, create coping strategies you can implement for each warning sign to avoid and relapse by answering the following questions: “I can manage these thoughts by…..”, “I can manage these feelings by….” and “I can manage these actions by….”. Isolating Myself I can manage these thoughts by: Making connections with loved ones, friends and my support structure I can manage these feelings by: Talking openly and honestly with these people I can manage these actions by: Making connections and reminding myself that I’m not abandoned, even if I’m physically separated from people. Starving Myself I can manage these thoughts by: Being realistic about my body and reminding myself I have “body issues” I can manage these feelings by: Eating a healthy food option I can manage these actions by: Keeping up my diet, eating healthy things on a regular basis. Worrying Over the Future I can manage these thoughts by: Staying within each day, focusing on those things that I can control I can manage these feelings by: Keeping focused on things I can control today I can manage these actions by: Staying within today’s issues and not getting pulled down by “what ifs” Put Unrealistic Expectations on Myself I can manage these thoughts by: Setting expectations that can be achieved I can manage these feelings by: Reminding myself that I don’t have to be Superman I can manage these actions by: Staying within myself, and reminding me of what great people my kids have become Thinking I Don’t Need Help Anymore I can manage these thoughts by: Going to meetings/ Counseling I can manage these feelings by: Helping others I can manage these actions by: Continuing the maintenance of attending meetings, sharing openly and doing service Focus on Other People’s Issues I can manage these thoughts by: Taking care of my side of the street first I can manage these feelings by: Doing my own self-maintenance I can manage these actions by: Seeking out advice and help through meetings and counseling Depression I can manage these thoughts by: Keep taking my Lexapro I can manage these feelings by: Being aware of where I am mentally and seeking out help if I sense I’m in a “slow slide” I can manage these actions by: Getting help before I have a big problem Dwelling on Old Painful Issues I can manage these thoughts by: Reconciling those issues, realizing where I have responsibility and forgiving others. I can manage these feelings by: Praying I can manage these actions by: Praying and trusting these things to God Exhaustion I can manage these thoughts by: Setting realistic expectations for my schedule and leaving time to relax and enjoy myself I can manage these feelings by: Actively engaging in self care, giving myself enough time to rest and relax I can manage these actions by: Providing enough time to rest as a priority Repressing Anger/ Frustration I can manage these thoughts by: Speaking out calmly, expressing my feelings instead of repressing them I can manage these feelings by: Telling someone else in my support network if I can’t tell a family member I can manage these actions by: Not repressing feelings and dealing with them when I need to, including that sometimes I just need to let them pass.