Addiction & Recovery – Boundaries
Tips and coping strategies from week 2 of the Addiction Recovery workshop with therapist Nicki Line.
Quarantine
If you are having to stay home during this time, the isolation and idleness can be a trigger for mental health problems. Here are some ideas of emotion focused coping activities you can engage in during this time if you find yourself triggered to engage in an unhealthy coping mechanism, or simply with some time to fill:
- Exercise
- Write in a journal
- Draw
- Listen to music
- Take a bath
- Play with a pet
- Spend time in nature (with social distancing!)
- Clean the house (or a closet, drawer, or area)
- Read a book
- Meditate
- Use aromatherapy
- Facetime a friend
- Cook a meal
- Engage in spiritual exercises
- Practice breathing exercises
- List the things you feel grateful for
- Color
- Garden
- Do yoga
- Use progressive muscle relaxation
- Give yourself a pep talk
- Watch a movie series
- Invent a new game
- Look at pictures that remind you of the people, places, and things that bring you joy
- Take care of your body in a way that makes you feel good (paint your nails, do your hair, put on a face mask)
- Use a relaxation app such as Calm
- Go for a walk
- Use Netflix’s social feature to watch a movie with friends
- List your goals for the next month, the next six months, the next year
- Call the people you are grateful for and tell them why
- Learn a new skill via youtube
Resiliency & Coping strategies
Coping skills can lead to resiliency. Coping skills allow us to successfully get through tough or challenging experiences. Each time we have a bad experience, and we successfully get through it unharmed, we learn that we have the ability to face the challenge. Having this happen repeatedly builds resiliency and trust in ourselves. When we confront our triggers, with the help of coping skills rather than avoiding them, we build resiliency as well.
Here is a great resource for building new healthy coping skills:
https://www.therapistaid.com/worksheets/coping-skills-addictions.pdf
Here are some resources about resiliency:
https://positivepsychology.com/resilience-activities-exercises/
Importance of boundaries
Boundaries are SO important in our lives. They set the stage for healthy relationships of all sorts, including healthy relationships with ourselves. Setting boundaries and maintaining them can be a difficult task so here are some resources on setting and maintaining boundaries in our lives! Remember, setting boundaries and doing what you need to maintain them is not rude or selfish. You are teaching people that you respect yourself, and simply asking them to do the same.
https://www.therapistaid.com/worksheets/healthy-boundaries-tips.pdf
https://www.therapistaid.com/worksheets/setting-boundaries.pdf
Locus of Control
External locus of control= People with an external locus of control generally believe that their lives are controlled by outside forces, for example luck, fate, the actions of others, etc. They feel little sense of empowerment to make changes in their lives.
Internal locus of control= People with an internal locus of control feel that they can guide and direct their lives, and feel empowered to make positive changes.
Here are some blogs/ resources about cultivating an internal locus of control:
https://psychcentral.com/blog/cultivating-an-internal-locus-of-control-and-why-its-crucial/
https://www.verywellmind.com/develop-an-internal-locus-of-control-3144943
Social Media
We live in a social media driven world, and many of us depend on social media for work. So cutting out social media may not be feasible for all of us. However, what we can do is be more intentional about the way we use social media. This can be another example of setting boundaries. Each of us has the ability to decide and control what types of media we allow into our personal space. We can block, unfollow and mute any media that isn’t serving a positive purpose in our lives via informing us in a factual relevant way, inspiring us or motivating us. We can follow more people that inspire us, build our self esteem, motivate us, make us laugh, and give us some relief from every day life. Try to limit your social media exposure in general, and with the time you do spend on social media, make decisions about what type of media you want to influence your life. If a certain person or page consistently evoked negative emotions in you, take note! Maybe it’s time for an unfollow. This isn’t rude or unfriendly, it’s a form of self respect and asserting your right to control the things that influence you. Set those boundaries!
Links shared in the group:
https://instagram.com/clementinemorrigan?igshid=crmn7r98dotf
https://reason.com/2020/03/18/the-earn-it-act-is-the-new-fosta/
