One day at a time.
“The goal isn’t to be sober. The goal is to love yourself so much that you don’t need to drink.”
June 3, 2022
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Therapy Skills to Use
5, 4, 3, 2, 1: Senses Countdown
ABC PLEASE
Alternate Rebellion
Breathing Techniques
Cognitive Restructuring
Cope Ahead
DEAR MAN
FAST
GIVE
HOW Skills
Identify & Describe
IMPROVE the Moment
Journaling
Opposite Action
Play the Script
Positive Experiences
Progressive Muscle Relaxation
Pros and Cons
Radical Acceptance
Ride the Wave
Self Soothe
Social Support
The TIPP Skill
Troubleshooting
Unraveling Cognitive Distortions
Wants and Should’s
WHAT Skills
Wise Mind
Wise Mind ACCEPTS
Crisis Plan
My Warning Signs
- Isolating
- Drinking
- Quitting meds
- Not sleeping
Coping Strategies
- Journal
- Color
- Go for a walk
- Play with the dog
- Sit in the sun
- Listen to music
Next Steps
- Identify feelings
- H.A.L.T
- Opposite action
- Choose an coping skill
- Call someone
- Go to someone
- Call an emergency #
- Stay put
People to Call
Add 3 people you can call
Emergency Numbers
Add clinicians or hotline numbers
Medication Schedule
Morning
1Noon
1Afternoon
0Night
1As Needed
1
