Links & Resources - How Can I Help Myself?

Decisional Balancing .. You are now starting a treatment program that wants YOU to make the DECISIONS and take the lead. We will help you along the WAY but it is up to you to CHART your own course and stick to your RESOLUTIONS.

  decisional_balancing.pdf             decisional_balancing.doc

Coping With Boredom .. Many people who use drugs and alcohol are concerned that when they stop using they won't have any fun or relaxation in their lives. Boredom is often described as a trigger to use substances.

  coping_with_boredom.pdf             coping_with_boredom.doc

Healthy Breathing .. By the time most of us are adults our breathing has become constricted. Through life's stresses, shallow and erratic breathing can become a habit.

  healthy_breathing.pdf             healthy_breathing.doc

Journaling .. What is journaling? Journaling is a way to keep an on-going record of your life. In recovery, journaling can be used to keep an on-going record of your progress.

  journaling.pdf             journaling.doc

Refusing Drugs & Alcohol .. When you quit using drugs and alcohol, one of the highest risk situations you may experience is being offered a drink or urged to use a drug. Just saying no requires some practice and in many cases is not enough.

  refusing_drugs_and_alcohol.pdf             refusing_drugs_and_alcohol.doc

Rewards w/ Take Home Tool .. Recognize yourself? Using alcohol/other drugs is often associated with rewards. Now that you are abstaining, it is VERY important that you develop a reward system that does not include alcohol/other drugs.

  rewards_with_home_tool.pdf             rewards_with_home_tool.doc

The DESC Model For Assertive Communication .. This is a communication formula which can be useful in dealing with conflict and confrontational situations. Use it as a guide and fit it to your own style of communicating.

  desc_model_assertive_comm.pdf             desc_model_assertive_comm.doc

Daily Monitoring Substance Form .. This helpful form includes "Alcohol Use: Total # of drinks, Did you use drugs today?, Situations related to Primary substance use or urges, Thought and feelings related to primary substance use or urges, and more ..".

  daily_substance_monitoring_form.pdf     daily_substance_monitoring_form.doc

Weighing The Pros And Cons Of Change .. One of the first steps toward successfully changing your drug use is to reach a clear decision that you want to change. In this exercise, you are asked to think about the good and not-so-good things about quitting drinking/drug use versus continuing to drink/drug use.

  pros_and_cons_of_change.pdf             pros_and_cons_of_change.doc

Change Questionnaire .. What is the change you are considering? Examples: I want to make this change. I could make this change. There are good reasons for me to make this change. I have to make this change .. etc ..

  change_questionnaire.pdf

Readiness Ruler .. With this helpful aid, you circle the number (from 0-10) on each of the rulers that best fits with how you are feeling right now.

  readiness_ruler.pdf

Extended Readiness Ruler .. Similar to the above aid "Readiness Ruler". However, you now circle the number (from 0-10) that indicates how ready you are to make a change (quit or cut down) in your use of each of the drugs shown.

  extended_readiness_ruler.pdf