🧠 Dual Diagnosis Skills (Functional, Not Therapy) *coming soon
- 1. 1.1 Recognizing the Unique Struggles of Dual Diagnosis 00:00:00
- 2. 1.2 Balancing Mental Health and Substance Recovery Daily 00:00:00
- 3. 1.3 Identifying Triggers in Everyday Life 00:00:00
- 4. 1.4 Understanding the Link Between Stress and Symptoms 00:00:00
- 5. 1.5 Breaking the Cycle of Negative Thinking 00:00:00
- 6. 1.6 Recognizing Warning Signs of Relapse 00:00:00
- 7. 1.7 Building Awareness of Emotional Highs and Lows 00:00:00
- 8. 1.8 Managing Daily Routines with Consistency 00:00:00
- 9. 1.9 Tracking Patterns of Behavior and Mood 00:00:00
- 10. 1.10 Recognizing How Relationships Influence Recovery 00:00:00
- 11. 1.11 Understanding the Role of Environment in Stability 00:00:00
- 12. 1.12 Identifying Unhealthy Coping Mechanisms 00:00:00
- 13. 1.13 Recognizing the Importance of Accountability 00:00:00
- 14. 1.14 Exploring the Connection Between Sleep and Stability 00:00:00
- 15. 1.15 Accepting Dual Diagnosis as Part of the Healing Journey 00:00:00
- 1. 2.1 Establishing Daily Medication Reminders 00:00:00
- 2. 2.2 Organizing Medication for Safety and Consistency 00:00:00
- 3. 2.3 Understanding Side Effects and Tracking Them 00:00:00
- 4. 2.4 Pairing Medication With Daily Routines 00:00:00
- 5. 2.5 Using Pillboxes and Mobile Apps for Support 00:00:00
- 6. 2.6 Building Healthy Sleep Hygiene Routines 00:00:00
- 7. 2.7 Balancing Nutrition With Medication Needs 00:00:00
- 8. 2.8 Scheduling Regular Health Check-Ins 00:00:00
- 9. 2.9 Tracking Physical Symptoms Alongside Mental Health 00:00:00
- 10. 2.10 Creating Exercise Habits for Energy and Balance 00:00:00
- 11. 2.11 Recognizing the Risks of Skipping Doses 00:00:00
- 12. 2.12 Planning Ahead for Doctor Appointments 00:00:00
- 13. 2.13 Using Journals to Record Medication Effects 00:00:00
- 14. 2.14 Partnering With a Support Person for Reminders 00:00:00
- 15. 2.15 Developing a Self-Check System for Long-Term Use 00:00:00
- 1. 3.1 Recognizing Early Signs of Cravings 00:00:00
- 2. 3.2 Learning to Delay Impulsive Actions 00:00:00
- 3. 3.3 Using Distraction Techniques Effectively 00:00:00
- 4. 3.4 Practicing Grounding When Urges Rise 00:00:00
- 5. 3.5 Creating a “Crisis Plan” for High-Risk Moments 00:00:00
- 6. 3.6 Identifying and Avoiding Trigger Situations 00:00:00
- 7. 3.7 Using Positive Self-Talk to Resist Urges 00:00:00
- 8. 3.8 Replacing Old Habits With Safer Alternatives 00:00:00
- 9. 3.9 Building a List of Safe Spaces and People 00:00:00
- 10. 3.10 Practicing Breathing Techniques to Reduce Urges 00:00:00
- 11. 3.11 Learning How to Redirect Energy Into Movement 00:00:00
- 12. 3.12 Setting Daily Goals to Stay Focused on Recovery 00:00:00
- 13. 3.13 Using Visualization to Overcome Cravings 00:00:00
- 14. 3.14 Building Small Rewards for Success 00:00:00
- 15. 3.15 Reflecting on Triggers After Cravings Pass 00:00:00
- 1. 4.1 Identifying Emotional Triggers Unique to Dual Diagnosis 00:00:00
- 2. 4.2 Practicing Mindfulness to Stay Present 00:00:00
- 3. 4.3 Learning to Name and Label Emotions 00:00:00
- 4. 4.4 Using Calming Routines to Manage Stress 00:00:00
- 5. 4.5 Identifying When to Reach Out for Support 00:00:00
- 6. 4.6 Building Tolerance for Emotional Discomfort 00:00:00
- 7. 4.7 Practicing Emotional Release in Healthy Ways 00:00:00
- 8. 4.8 Using Music, Art, or Writing to Process Feelings 00:00:00
- 9. 4.9 Understanding the Link Between Emotions and Relapse 00:00:00
- 10. 4.10 Building Positive Self-Statements to Reframe Thoughts 00:00:00
- 11. 4.11 Practicing Small Daily Relaxation Habits 00:00:00
- 12. 4.12 Using Physical Grounding to Calm Intense Emotions 00:00:00
- 13. 4.13 Building Patience With Self and Others 00:00:00
- 14. 4.14 Practicing Recovery-Focused Coping Mantras 00:00:00
- 15. 4.15 Tracking Emotions and Patterns for Self-Awareness 00:00:00
- 1. 5.1 Recognizing Healthy vs. Unhealthy Communication 00:00:00
- 2. 5.2 Practicing Assertive Speech Without Aggression 00:00:00
- 3. 5.3 Using Active Listening in Conversations 00:00:00
- 4. 5.4 Learning to Express Needs Clearly and Calmly 00:00:00
- 5. 5.5 Setting Boundaries Without Fear 00:00:00
- 6. 5.6 Recognizing Manipulation and Saying No 00:00:00
- 7. 5.7 Building Trust Through Honest Communication 00:00:00
- 8. 5.8 Using “I” Statements to Avoid Blame 00:00:00
- 9. 5.9 Practicing De-Escalation in Heated Moments 00:00:00
- 10. 5.10 Choosing Safe People to Share With 00:00:00
- 11. 5.11 Practicing Respectful Conflict Resolution 00:00:00
- 12. 5.12 Identifying Toxic Relationship Patterns 00:00:00
- 13. 5.13 Learning to End Harmful Conversations Safely 00:00:00
- 14. 5.14 Building Healthy Supportive Friendships 00:00:00
- 15. 5.15 Practicing Daily Check-Ins With Loved Ones 00:00:00
- 1. 6.1 Learning to Identify the Real Problem 00:00:00
- 2. 6.2 Breaking Problems Into Small Steps 00:00:00
- 3. 6.3 Brainstorming Multiple Solutions 00:00:00
- 4. 6.4 Evaluating Risks and Benefits of Each Choice 00:00:00
- 5. 6.5 Practicing Decision-Making in Calm Moments 00:00:00
- 6. 6.6 Using Role-Play to Prepare for Challenges 00:00:00
- 7. 6.7 Recognizing When to Ask for Help 00:00:00
- 8. 6.8 Practicing Flexibility in Plans 00:00:00
- 9. 6.9 Tracking Problem-Solving Success 00:00:00
- 10. 6.10 Using Past Lessons to Inform New Decisions 00:00:00
- 11. 6.11 Building Confidence in Independent Choices 00:00:00
- 12. 6.12 Recognizing Problem-Solving Strengths 00:00:00
- 13. 6.13 Staying Calm When Problems Feel Overwhelming 00:00:00
- 14. 6.14 Using Problem-Solving in Daily Routines 00:00:00
- 15. 6.15 Reflecting on Growth in Real-Life Problem Solving 00:00:00
- 1. 7.1 Recognizing Early Signs of Stress 00:00:00
- 2. 7.2 Practicing Breathing Techniques in Public 00:00:00
- 3. 7.3 Using Visualization to Stay Grounded 00:00:00
- 4. 7.4 Carrying Stress-Relief Tools on the Go 00:00:00
- 5. 7.5 Practicing Mindfulness in Busy Places 00:00:00
- 6. 7.6 Learning How to Stretch and Release Tension 00:00:00
- 7. 7.7 Using Positive Affirmations During Stress 00:00:00
- 8. 7.8 Building a Short “Calm Down” Routine 00:00:00
- 9. 7.9 Recognizing Stress Triggers in the Environment 00:00:00
- 10. 7.10 Practicing Gratitude in Stressful Moments 00:00:00
- 11. 7.11 Creating a “Safe Word” for Support Calls 00:00:00
- 12. 7.12 Using Music or Podcasts to Redirect Stress 00:00:00
- 13. 7.13 Practicing Self-Soothing in Small Spaces 00:00:00
- 14. 7.14 Using Journals or Notes to Release Thoughts 00:00:00
- 15. 7.15 Building a Personalized Stress Toolkit 00:00:00
- 1. 8.1 Understanding the Power of Small Decisions 00:00:00
- 2. 8.2 Recognizing Impulsive Choices vs. Thoughtful Ones 00:00:00
- 3. 8.3 Practicing a Pause Before Acting 00:00:00
- 4. 8.4 Listing Pros and Cons for Decisions 00:00:00
- 5. 8.5 Learning to Delay Decisions When Unsure 00:00:00
- 6. 8.6 Practicing Safe Decision-Making With Role-Play 00:00:00
- 7. 8.7 Recognizing Red Flags in Daily Choices 00:00:00
- 8. 8.8 Building Support Into Big Decisions 00:00:00
- 9. 8.9 Tracking Outcomes of Choices Made 00:00:00
- 10. 8.10 Using Values as a Guide for Decisions 00:00:00
- 11. 8.11 Practicing Recovery-Focused Daily Decisions 00:00:00
- 12. 8.12 Recognizing When Stress Affects Decisions 00:00:00
- 13. 8.13 Building Confidence in Healthy Choices 00:00:00
- 14. 8.14 Practicing Consistency in Decisions 00:00:00
- 15. 8.15 Creating a Routine to Limit High-Risk Decisions 00:00:00
- 1. 9.1 Identifying What Resilience Means in Recovery 00:00:00
- 2. 9.2 Building Morning Routines for Stability 00:00:00
- 3. 9.3 Creating Consistent Bedtime Rituals 00:00:00
- 4. 9.4 Choosing Nutritious Foods for Mental Health 00:00:00
- 5. 9.5 Building Small Exercise Habits Daily 00:00:00
- 6. 9.6 Using Hobbies as a Coping Skill 00:00:00
- 7. 9.7 Tracking Daily Energy and Mood Patterns 00:00:00
- 8. 9.8 Practicing Positive Self-Talk for Motivation 00:00:00
- 9. 9.9 Identifying Healthy Substitutes for Old Habits 00:00:00
- 10. 9.10 Building Social Support Around Lifestyle Goals 00:00:00
- 11. 9.11 Practicing Flexibility When Routines Change 00:00:00
- 12. 9.12 Creating Long-Term Habits for Wellness 00:00:00
- 13. 9.13 Learning How to Recover From Setbacks 00:00:00
- 14. 9.14 Practicing Gratitude as a Daily Habit 00:00:00
- 15. 9.15 Linking Habits to Recovery Goals 00:00:00
- 1. 10.1 Recognizing the Importance of Planning Ahead 00:00:00
- 2. 10.2 Creating a Weekly Recovery and Wellness Schedule 00:00:00
- 3. 10.3 Building Safety Nets for Crisis Situations 00:00:00
- 4. 10.4 Planning Finances to Support Independence 00:00:00
- 5. 10.5 Creating Healthy Housing and Living Routines 00:00:00
- 6. 10.6 Developing a Support Team for Long-Term Goals 00:00:00
- 7. 10.7 Building Education and Career Steps Into Recovery 00:00:00
- 8. 10.8 Practicing Daily Self-Check Routines 00:00:00
- 9. 10.9 Creating a Relapse Prevention Plan 00:00:00
- 10. 10.10 Identifying Long-Term Health Priorities 00:00:00
- 11. 10.11 Building Flexibility Into Recovery Plans 00:00:00
- 12. 10.12 Practicing Independence With Small Steps 00:00:00
- 13. 10.13 Creating Long-Term Relationship Boundaries 00:00:00
- 14. 10.14 Reviewing and Updating Plans Regularly 00:00:00
- 15. 10.15 Celebrating Growth and Independence Milestones 00:00:00
Course overview
Lesson Overview
3.10 – Practicing Breathing Techniques to Reduce Urges: Breath is the fastest path to calming a craving. Controlled breathing activates the parasympathetic nervous system, slowing heart rate and decreasing adrenaline. Techniques like box breathing or slow exhales teach emotional regulation in real time. Each breath replaces panic with clarity. Consistent breathing practice builds resilience during stress, reducing relapse likelihood. It’s free, portable, and always accessible—an internal anchor against impulsivity. The more often you practice, the stronger the association between breath and control becomes. Eventually, your body learns to self-calm before urges even rise.
About this course
Functional skill-building for individuals with co-occurring mental health and substance use challenges, focusing on practical daily living and self-management strategies.
This course includes:
- Step-by-step guides for organizing daily tasks and responsibilities
- Real-life scenarios to practice coping and decision-making
- Resources and tools for ongoing skill application and maintenance