All Purpose Coping Plan

Transcription

1 1 Life is unpredictable and we can't always prepare for everything. Even when we do spend a great deal of time preparing, it can be difficult to remember your plan when in a high risk situation. (Recall that a high situation is where you are likely to use alcohol or drugs or have had extensive experience using in this situation.) Think about some of your own high-risk situations. Have you ever unexpectedly found yourself in a high risk situation? How did you handle it? Have you ever spent time preparing for a risky situation, but had difficulty following the plan once in the risky situation? What made it difficult to follow the plan? When someone is most stressed they may feel vulnerable and be more likely to return to old, familiar coping strategies than use the healthier but less familiar strategies that have practiced during session. It might also be difficult to think clearly and to remember what skills to use. Because high risk situations make thinking clearly difficult and cause people to resort to old behavior, it is beneficial to create an All Purpose Coping Plan. The All Purpose Coping Plan is a written plan that can be used in numerous high risk situations. What are the benefits of having a written coping plan? Have you had a written coping plan before? If so, what types of things were included?

2 2 Although there are many things that could be included in a coping plan, a foolproof coping plan must have: 1. A set of emergency phone numbers of supportive others whom you can rely on 2. A list of negative consequences of returning to use 3. A set of positive thoughts that can be substituted for high risk urge thoughts 4. A set of reliable distracters 5. A list of safe places where you can ride out the crisis (e.g., a parent's or friend's house) The All Purpose Coping Plan worksheet has been provided for you to fill out. We will work through each of the sections together. The first section of the All Purpose Coping Plan is a list of safe places you can go in a crisis situation. What makes a safe place? Why is it important to have safe places to go? Write your safe places on your All Purpose Coping Plan. The second section is to put off the decision to use for 15 minutes and to identify how long your typical craving lasts. Putting off the decision to use means that you are not telling yourself you will or won t use; you are simply telling yourself that you will make a decision in 15 minutes. The number 15 was chosen because typically cravings do not last this long if they are not entertained. How long do your typical cravings last? Write it in the blank provided. The third section is to create a list of distractions of safe things you enjoy doing.

3 3 Why is it important to include distractions in a coping plan? Write your safe distraction on your All Purpose Coping Plan. The fourth section is a list of emergency numbers. These numbers typically include people who are safe and supportive of your recovery. What makes someone a safe person? Why is it important to include a list of emergency numbers? Write the names and numbers of your emergency contacts. The fifth section is to remind yourself of your successes so far. Examples of successes include 1 day sober, 1 year sober, getting a job, repairing a relationship, having better self-esteem, etc. Whatever you consider a success, write it in this section! Why would we include this section on an All Purpose Coping Plan? The final section of the All Purpose Coping Plan is to provide a list of positive thoughts. It might be helpful to first identify thoughts that have led to using in the past.

4 4 What are some negative thoughts you have had in the past that have triggered you or caused you to use? Why is it important to include positive thoughts on the All Purpose Coping Plan? Examples of positive thoughts that you could include in your plan are I have worked really hard to get where I am at, I am worth sobriety, and I can do this if I work hard and practice the skills I ve learned. Write down your positive thoughts on your All Purpose Coping plan. You have completed your All Purpose Coping Plan! Can you see yourself using the All Purpose Coping Plan while in a high risk or crisis situation? Why or why not? What barriers might prevent you from using your coping plan? How can you overcome those barriers? Where is a place you can put your All Purpose Coping Plan where you will have easy access in a time of crisis?

5 5 How will you get yourself to remember to use your coping plan in a high risk situation?

6 6 Remember that running into problems, even crisis, is part of life and cannot always be avoided, but having a major problem is a time to be particularly careful about relapse. If I run into a high-risk situation: 1. I will leave or change the situation. Safe places I can go: 2. I will put off the decision to use for 15 minutes. I'll remember that my cravings usually go away in minutes and I've dealt with cravings successfully in the past. 3. I'll distract myself with something I like to do. Good Distractions: 4. I'll call my list of emergency numbers: Name: Name: Name: 5. I'll remind myself of my success to this point:

7 7 6. I'll change my thoughts about using with positive thoughts: