The mindfulness workbook for addiction : a guide to coping with the grief, stress and anger that trigger addictive behaviors

Acknowledgments......Page 14
Introduction......Page 16
Who Can This Book Help?......Page 17
How to Use This Workbook......Page 18
Getting to Know the Main Concepts and Skills......Page 20
Emotions......Page 22
Loss and Emotion......Page 23
Unraveling Your False Beliefs about Emotions......Page 26
Emotion Dodging......Page 30
Getting to Know Your Feelings......Page 34
Thoughts......Page 42
Repeat-­Offender Thoughts......Page 44
Why Is Your Thinking Misleading?......Page 51
Considering the Evidence......Page 52
Distracting Thoughts......Page 56
Behaviors......Page 62
Self-­Fulfilling Prophecy......Page 63
Choosing the Opposite......Page 66
Exercise 3.3 The Birthday Toast......Page 73
Learning More about Choosing the Opposite......Page 79
Mindfulness......Page 84
Exercise 4.1 Observe Your Mind......Page 85
Imaginary Lions......Page 86
Exercise 4.2 Imagine the Space......Page 87
Exercise 4.6 Be in Your Body......Page 90
Radical Acceptance......Page 91
The Serenity Prayer......Page 93
Fight, Flight, or FLOAT......Page 94
Looking at Your Losses......Page 98
Loss......Page 100
Why Look at Old Losses?......Page 101
Taking a Look at Your Losses......Page 103
Exploring the Impact of Your Losses......Page 108
Connecting Your Losses......Page 113
Addiction......Page 118
What Is an Addiction?......Page 119
Uncovering the Time Line of Your Addictive Behavior......Page 130
Journey to Wellness......Page 134
Connecting Addiction and Loss......Page 138
The Loss-­Addiction Cycle......Page 139
The Addiction and Loss Time Line......Page 141
Loss Anniversaries......Page 144
Moving Forward......Page 154
Mindful Grieving......Page 156
Coping after a Loss......Page 158
Nothing Works?......Page 160
Radical Acceptance Revisited......Page 163
Exercise 8.5 The Personal Resiliency Quiz......Page 165
Grieving the Loss......Page 166
Exercise 8.8 Your Resiliency in Action......Page 168
Relationships......Page 170
Basic Communication Skills......Page 172
Exercise 9.4 Qualities of Relationships......Page 179
Healing Broken Relationships......Page 183
Building a Healthy Social Support System......Page 193
Managing Social Discomfort......Page 195
Recovery, Relapse Prevention, and Beyond......Page 200
Nutrition......Page 201
Sleep......Page 204
Exercise 10.3 Sleep Journal......Page 207
Work......Page 210
Fun......Page 213
Resources for Your Journey......Page 220
References......Page 228
Exercise 4.4 Count the Sounds......Page 88
Exercise 4.5 Be Focused and Fascinated......Page 89
Exercise 4.7 It Is What It Is......Page 92
Exercise 4.8 FLOAT Worksheet......Page 95
Exercise 3.1 Reflecting on Your Behaviors......Page 65
Exercise 3.2 Practice Choosing the Opposite......Page 71
Exercise 3.4 Uncover Your Values......Page 74
Exercise 3.5 Reflecting on Values......Page 78
Exercise 3.6 Making Decisions Based on Values......Page 81
Exercise 2.1 Identifying Your Repeat-­Offender Thoughts......Page 47
Exercise 2.2 Where Did Your Repeat-­Offender Thoughts Come From?......Page 49
Exercise 2.3 Consider the Evidence Worksheet......Page 54
Exercise 1.1 Journal Questions......Page 25
Exercise 1.2 Identifying Your False Beliefs about Emotions......Page 27
Exercise 1.3 Emotion-­Dodging Methods......Page 31
Exercise 1.4 Consequences of Emotion Dodging......Page 33
Exercise 1.5 Learning about Your Feelings......Page 36
Exercise 1.6 How Would You Feel?......Page 37
Exercise 1.7 Connecting Emotions to Life Situations......Page 38
Exercise 7.1 Creating Your Addiction and Loss Time Line......Page 142
Exercise 7.2 Reflecting on Your Addiction and Loss Time Line......Page 143
Exercise 7.3 The Loss Anniversary Calendar......Page 147
Exercise 7.4 Specific Triggers Worksheet......Page 149
Exercise 6.1 Identify Addictions Worksheet: Alcohol, Drugs, and Caffeine......Page 120
Exercise 6.2 Checklist of Addiction Signs: Alcohol or Drugs......Page 125
Exercise 6.3 Identify Addictions Worksheet: Other Troubling Behaviors......Page 127
Exercise 6.4 Checklist of Addiction Signs: Troubling Behaviors......Page 129
Exercise 6.5 Time Line of Addictive Behavior......Page 131
Exercise 6.6 Wellness Script......Page 136
Exercise 5.1 Losses Checklist......Page 104
Exercise 5.2 Identifying Your Losses......Page 107
Exercise 5.3 How Resolved Is Your Loss?......Page 109
Exercise 5.4 Loss Impact Worksheet......Page 112
Exercise 5.5 Your Responses to Loss......Page 114
Exercise 10.1 Food Journal......Page 203
Exercise 10.2 Sleep Improvement Worksheet......Page 206
Exercise 10.4 Exercise Journal......Page 209
Exercise 10.5 Work as a Gift......Page 212
Exercise 10.6 Pleasant Activities List......Page 214
Exercise 9.1 List of Common Social Problems......Page 171
Exercise 9.2 Practicing “I” Statements......Page 173
Exercise 9.3 Practicing Your Listening Skills......Page 176
Exercise 9.5 Identifying Your Healthy and Unhealthy Relationships......Page 182
Exercise 9.6 Letter of Invitation......Page 185
Exercise 9.7 Healing Conversation Format......Page 188
Exercise 9.8 The Commit to Quit Agreement......Page 192
Exercise 9.9 Keep Track of Your Thoughts......Page 197
Exercise 8.1 Being an Observer......Page 159
Exercise 8.2 Ignore vs. Accept......Page 161
Exercise 8.3 Leaves Down a Stream......Page 162
Exercise 8.4 The Gift to Yourself......Page 164
Exercise 8.7 Walking with Words......Page 167