CHAKRAnicity > IOP

The Thought – Emotion – Action Cycle

GROUP EXPECTATIONS:

You are expected to attend consistently and to participate in a constructive manner.
Group runs 9:00 AM through 12:00PM, there are two 10 minute breaks.
Maintain Confidentiality. It is essential that everything said in group therapy is kept private by all group members and leaders.
Respectful to others. Expected to listen attentively, refrain from disruptive behavior, and tolerate differences in personal opinion and opposing value systems.
No cellphones.

ICEbreaker - List one 'TRUTH' about yourself (I am...). How does that strength impact your sobriety?
___________________________________________.

Feeling Good - although we know drug use and depression are related, it is not always clear how the two interact. Depression can be a particular problem for people who have been using substances, which make people feel “high” by flooding the brain with chemicals called neurotransmitters that regulate feelings of pleasure. During recovery there are periods when the brain doesn’t supply enough of those neurotransmitters. The undersupply of neurotransmitters causes a temporary feeling of depression. For some people, depression left untreated can result in relapse. It is important to be aware of signs of depression and be prepared to cope with the feelings. These are some symptoms that might indicate depression. Check all that apply to you:

Low energy
Overeating or not eating
Sad thoughts
Losing interest in career or hobbies
Sleeping more than usual
Decreased sex drive
Increased thoughts of drinking
Insomnia
Stopping attendance at 12-Step or mutual-help meetings
Stopping exercise program
Avoiding social activities
Feelings of boredom, irritability, or anger
Crying spells
Suicidal thoughts or actions
Stopping normal activities such aswork, cleaninghouse, buying groceries

What other signs indicate depression for you?
___________________________________________.

Questions to Reflect On

What is a COGNITION? How do Cognitions impact your recovery?__________________________________________________________________________________________________________________________________________________________________________________________________________

Case Study - Dr. David Burns (the birth of his son).

4. What life situation did he face?__________________________________________________________________________________________________________________________________________________________________________________________________________

5. How was he feeling?__________________________________________________________________________________________________________________________________________________________________________________________________________

6. What thoughts did he have?__________________________________________________________________________________________________________________________________________________________________________________________________________

7. How did he change those thoughts?__________________________________________________________________________________________________________________________________________________________________________________________________________

8. How did this affect his behavior?__________________________________________________________________________________________________________________________________________________________________________________________________________

9. What outcome did he experience?__________________________________________________________________________________________________________________________________________________________________________________________________________

10. How is the Thought – Emotion – Action Cycle relevant to your recovery?__________________________________________________________________________________________________________________________________________________________________________________________________________

Understanding My Specific Challenges

Situations - the life situation I want to change.
Thoughts: the beliefs I hold.
Emotions: the moods I feel (see chart →).
Behaviors: the actions I take.
Experiences - the outcome I experience.

Change your thinking, Change Your Life - There are several factors that need to be in place in order to change our thinking in a positive way. Discuss each one below and answer the questions:

Self-Awareness – Learning to look inward into our own mind to examine and openly define our own thoughts is a skill that can be learned but takes practice. This comes easier to some people than to others, but anyone can develop this skill. How about you, do you feel ready to look deeper into your own thinking?
Self-Honesty – It can be a challenge to admit to ourselves that we are having negative thoughts, especially fearful or embarrassing thoughts. For example, it can be difficult for some people to openly admit things out loud that may make them seem vulnerable. Are you able to get honest about your own thoughts even the difficult to admit or accept ones?
Courage – Sometimes we may be afraid to face our thoughts. Facing thoughts can mean facing reality and accepting the need to change. Are you prepared to face and admit some of your fears and insecurities?
Break the Habit – Negative thinking can become habitual. Complaining about life, looking at the dark side of things, being pessimistic or self-defeating can all become “comfortable” when it becomes a regular habit. If you have the habit of looking at things in a negative way, are you prepared to change?
Open Mindedness – We have all met someone who ignores facts and experiences in favor of stubbornly holding on to a certain way of thinking. Instead, life is about learning and growing which requires looking at different perspectives and adapting our thinking with new information and experiences. Are you working on being open minded about new information instead of stubbornly holding on to old opinions?
Ability to “Reframe” – When we identify a negative or harmful thought, it is essential to be able to reframe those negative thoughts in a more positive and realistic way. An example would be reframing the negative thought ‘I’m not good enough” to something like “I am still a work in progress, but I am getting better with time” Do I need to learn more about or practice using cognitive reframing?