– An event that creates change and increases chances of having extreme emotions. This often leads to difficulty making positive decisions when searching for a solution. Determined by each person based on perception of the event.
Which allows you to make the hard decisions to increase your chances of a positive outcome.
1. Set rules of what NOT to do….
| Don’t loose ground on things you have worked so hard to improve upon. Make these when feeling in a healthy positive mood if possible…. Be realistic… STICK TO THE RULES YOU SET…. Beware of changing rules when things get difficult… |
2. Try to resist returning to bad habits…. It’s more than tempting
| If you’ve made positive growth in areas do not allow yourself to use this as a reason to stop a good habit. Practice harm reduction at least…. New habits will be formed during the recovery process… Are they positive ones??? |
3. Conserve Energy….. Time and positive action are going to help
| Time can’t be sped up but can be affected by what we do with our time…. Time fly’s when you are having fun…Things can get worse.. careful what your expending your energy on…. Will it create a positive outcome… |
4. Priorities… SURVIVE #1 RULE
| Stay healthy – Eat, Sleep, Move, Shower regularly, hygiene is important
Be in the moment – Work, Fun, Therapy…. Try not to let the crisis event interfere with your plans or purpose for the moment…. You need balance… It’s ok to laugh even when you’re really unhappy…
Maintain – No time to push for to much to fast…. Be patient you'll be stronger in the long run.
Don’t make things worse - Good chance of making poor choices first few weeks after crisis event… |
5. Expend Energy…. Do so in as positive way as possible….
| Don’t take it out on people who don’t EARN it….
Practice random acts of kindness and expect nothing in return (never know what might happen)
Be assertive with the right people…. Telemarketers and pushy sales people are good to practice on..
Things to do – Build something, help others, drive, walk, take rides, listen to music, clean, organize, write, learn something new and keep learning…
PACE YOURSELF…. When fatigued you may not be strong enough to deal with crisis event |
6. Be Polite – Treat others as you would like to be treated… Be fair sometimes polite is not talking to someone.… Enjoy others happiness.. that’s what it’s all about anyway… use them as role models to remind self that happiness does exist..
7. Respect – When things clear up you are stuck with the memory of your actions… It may be understandable how situations effects choice but that does not relieve the responsibility or guilt which may occur… Be aware when emotions rule your thinking….
8. Expectations – Life is not meant to be easy… People are not meant to be perfect… Life is a classroom in which we learn as we go…Pain, tragedy, loss, disease, trauma are going to happen. Expect your reactions to these situations to effect the results. Loneliness may be a given…. Prepare for it..
Other givens to expect: Negative thoughts, ruminating thoughts, self doubt, bad choices, extreme emotional swings, since of lost control, lack of normalcy, new 1st times…
Set expectations that are realistic and prepare for them… both the good and the bad.. Prepare for it by using rational optimistic self talk, develop exit plans, talk about it with trusted supports, Remember Rules.
9. Be Open – Talk to others about feelings and solutions… Use your professional resources if they are available… You don’t have to be best friends but they need to be knowledgeable… Take advantage of opportunities when they come up… they could lead to something positive… GO DO BE HAVE… Reserve judgment until all facts come in…
10. Honor Self: - Work on present issues before starting intense relationships with others… You may loose some energy you need for self…
WORDS TO DEFINE: (Make a list of words and what your definition is)
Examples: Success, Recovery, Change, Responsibility, Choice, etc..
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