The Mindfulness Workbook for Addiction, 2nd Edition

Description

Break the addiction cycle once and for all with this powerful and compassionate workbook—now fully revised and updated! If you struggle with addiction, know that you are not alone. Addictive behaviors are often the result of loss—the loss of a job, the death of a loved one, or even the end of a romantic relationship. If you're like many others, you may have turned to drugs, alcohol, or other troubling behaviors to avoid the pain of loss. But this only delays the healing process, and can ultimately lead to a destructive cycle that leaves you feeling trapped. So, how can you break free? This second edition of The Mindfulness Workbook for Addiction will help you identify the root of your addictive behaviors while providing healthy coping strategies to deal with the stress, anxiety, and depression that can come from experiencing a loss. With these powerful mindfulness exercises and lifestyle tips, you will be able to replace addictive behaviors with healthy behaviors to begin healing. This workbook will help you • Determine the function your addiction is serving • Develop healthy coping skills for dealing with loss • Accept your thoughts and emotions • Avoid addiction "triggers" • Heal broken relationships and build a support system No matter the loss, the mindfulness skills in this workbook will allow you to process your grief and replace your addiction with healthy coping behaviors. Contents Exercises Exercise 1.1 Journal Questions Exercise 1.2 Identifying Your False Beliefs About Emotions Exercise 1.3 Emotion-Dodging Methods Exercise 1.4 Consequences of Emotion Dodging Exercise 1.5 Learning About Your Feelings Exercise 1.6 How Would You Feel? Exercise 1.7 Connecting Emotions to Life Situations Exercise 2.1 Identifying Your Repeat-Offender Thoughts Exercise 2.2 Where Did Your Repeat-Offender Thoughts Come From? Exercise 2.3 Consider the Evidence Worksheet Exercise 3.1 Reflecting on Your Behaviors Exercise 3.2 Practice Choosing the Opposite Exercise 3.3 The Birthday Toast Exercise 3.4 Uncover Your Values Exercise 3.5 Reflecting on Values Exercise 3.6 Making Decisions Based on Values Exercise 4.1 Observe Your Mind Exercise 4.2 Imagine the Space Exercise 4.3 Study an Object Exercise 4.4 Count the Sounds Exercise 4.5 Be Focused and Fascinated Exercise 4.6 Be in Your Body Exercise 4.7 Walking with Words Exercise 4.8 It Is What It Is Exercise 5.1 Losses Checklist Exercise 5.2 Identifying Your Losses Exercise 5.3 How Resolved Is Your Loss? Exercise 5.4 Loss Impact Worksheet Exercise 5.5 Your Responses to Loss Exercise 6.1 Identify Addictions Worksheet: Alcohol, Drugs, and Caffeine Exercise 6.2 Checklist of Addiction Signs: Alcohol or Drugs Exercise 6.3 Identify Addictions Worksheet: Other Troubling Behaviors Exercise 6.4 Checklist of Addiction Signs: Troubling Behaviors Exercise 6.5 Time Line of Addictive Behavior Exercise 6.6 Wellness Script Exercise 7.1 Creating Your Addiction-and-Loss Time Line Exercise 7.2 Reflecting on Your Addiction-and-Loss Time Line Exercise 7.3 The Loss Anniversary Calendar Exercise 7.4 Specific Triggers Worksheet Exercise 8.1 Being an Observer Exercise 8.2 What Your Stages Look Like Exercise 8.3 Denial: Acknowledging Your Loss Exercise 8.4 Anger: Calming Color Meditation Exercise 8.5 Bargaining: Releasing Control Exercise 8.6 Depression: One Step at a Time Exercise 8.7 Acceptance: From Resistance to Letting Go Exercise 8.8 Unwrapping Your Feelings Exercise 8.9 The Gift to Yourself Exercise 9.1 List of Common Social Problems Exercise 9.2 Practicing “I” Statements Exercise 9.3 Practicing Your Listening Skills Exercise 9.4 Qualities of Relationships Exercise 9.5 Identifying Your Healthy and Unhealthy Relationships Exercise 9.6 Letter of Invitation Exercise 9.7 Healing Conversation Format Exercise 9.8 Healing Conversation Action Plan Exercise 9.9 The Commit to Quit Agreement Exercise 9.10 Keep Track of Your Thoughts Exercise 10.1 Leaves Down a Stream Exercise 10.2 Progressive Muscle Relaxation (PMR) Exercise 10.3 Open Body Posture Exercise 10.4 Nonjudgmental Phrases Exercise 10.5 Practice Gratitude Exercise 10.6 The Self-Compassion Letter Exercise 10.7 Acts of Kindness Toward Yourself Exercise 10.8 Loving-Kindness Meditation Exercise 11.1 Checklist of Ten Common Signs of Depression Exercise 11.2 Checklist of Ten Common Signs of Anxiety Exercise 11.3 Checklist of Ten Common Signs of Post-Traumatic Stress Disorder Exercise 11.4 Checklist of Ten Common Signs of Bipolar Disorder Exercise 11.5 Checklist of Ten Common Signs of Psychosis Exercise: 11.6 Dual Recovery Self-Awareness Plan Exercise 12.1 The Mindful Sleep Checklist Exercise 12.2 Work as a Gift Exercise 12.3 Pleasant Activities List Preface to the Second Edition Introduction Part 1: Getting to Know the Main Concepts and Skills 1. Emotions 2. Thoughts 3. Behaviors 4. Mindfulness Part 2: Looking at Your Losses 5. Loss 6. Addiction 7. Connecting Addiction and Loss 8. Mindful Grieving Part 3: Moving Forward 9. Relationships 10. More Mindfulness 11. Mental Health 12. Wellness in Recovery Acknowledgments References