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- 1. 1.1 – What It Means to Be in Recovery 00:00:00
- 2. 1.2 – Defining Sobriety, Stability, and Self-Renewal 00:00:00
- 3. 1.3 – Stages of Change and Where You Fit 00:00:00
- 4. 1.4 – How to Stay Committed After the Crisis 00:00:00
- 5. 1.5 – Setting Long-Term vs. Short-Term Recovery Goals 00:00:00
- 6. 1.6 – Accepting Setbacks Without Losing Progress 00:00:00
- 7. 1.7 – Shifting from External Control to Internal Motivation 00:00:00
- 8. 1.8 – Embracing Growth Beyond Substance Use 00:00:00
- 9. 1.9 – Redefining Identity in Recovery 00:00:00
- 10. 1.10 – Keeping Hope Alive Through Lifelong Change 00:00:00
- 11. 1.11 – The Role of Structure and Routine in Sustaining Recovery 00:00:00
- 12. 1.12 – How Support Systems Influence Recovery Over Time 00:00:00
- 13. 1.13 – Making Peace with the Past 00:00:00
- 14. 1.14 – Creating a Vision Board for Your Recovery Life 00:00:00
- 15. 1.15 – Rebuilding Trust with Yourself and Others 00:00:00
- 1. 2.1 – What Are Triggers and Why Do They Matter? 00:00:00
- 2. 2.2 – Identifying Environmental Triggers 00:00:00
- 3. 2.3 – Emotional Triggers: Fear, Anger, Loneliness, and Guilt 00:00:00
- 4. 2.4 – Social Triggers: Who Helps, Who Hurts 00:00:00
- 5. 2.5 – The Connection Between Triggers and Cravings 00:00:00
- 6. 2.6 – Recognizing Thought Patterns That Precede Use 00:00:00
- 7. 2.7 – Mapping a Day to Discover Hidden Triggers 00:00:00
- 8. 2.8 – How to Track and Score Your Triggers 00:00:00
- 9. 2.9 – Using Journals and Logs to Increase Awareness 00:00:00
- 10. 2.10 – Differentiating Between Urges and Habits 00:00:00
- 11. 2.11 – How Music, Smells, and Memories Trigger Emotions 00:00:00
- 12. 2.12 – Building a Trigger Safety Plan 00:00:00
- 13. 2.13 – What to Do When You’re Caught Off Guard 00:00:00
- 14. 2.14 – Turning Triggers Into Opportunities for Growth 00:00:00
- 15. 2.15 – Practicing Responses to Triggers Through Roleplay 00:00:00
- 1. 3.1 – The Science of Routine and Brain Health 00:00:00
- 2. 3.2 – Waking Up With Purpose 00:00:00
- 3. 3.3 – Creating a Morning Routine That Strengthens Sobriety 00:00:00
- 4. 3.4 – Time Blocking for Focus and Stability 00:00:00
- 5. 3.5 – Adding Recovery Activities Into Your Day 00:00:00
- 6. 3.6 – Building Healthy Habits, One Hour at a Time 00:00:00
- 7. 3.7 – Evening Routines for Reflection and Reset 00:00:00
- 8. 3.8 – How to Adjust When Routines Are Disrupted 00:00:00
- 9. 3.9 – Tracking Habits with a Daily Planner 00:00:00
- 10. 3.10 – Managing Idle Time to Avoid Temptation 00:00:00
- 11. 3.11 – The Role of Exercise in Daily Recovery 00:00:00
- 12. 3.12 – Using Music, Art, and Meditation as Anchors 00:00:00
- 13. 3.13 – The 3-3-3 Routine Reset for Overwhelming Days 00:00:00
- 14. 3.14 – How to Plan for the Week Ahead 00:00:00
- 15. 3.15 – Rewarding Yourself for Following Your Routine 00:00:00
- 1. 4.1 – Using Apps to Monitor Recovery Milestones 00:00:00
- 2. 4.2 – Setting Up Calendar Alerts for Recovery Tasks 00:00:00
- 3. 4.3 – Building a Digital Vision Board 00:00:00
- 4. 4.4 – Video Journals and Voice Memos for Daily Check-Ins 00:00:00
- 5. 4.5 – Recovery Podcasts and YouTube Channels Worth Following 00:00:00
- 6. 4.6 – Creating a Virtual Accountability Partner 00:00:00
- 7. 4.7 – Online Support Groups and How to Find the Right One 00:00:00
- 8. 4.8 – How to Use Spreadsheets to Track Triggers and Progress 00:00:00
- 9. 4.9 – Wearable Tech for Sleep, Exercise, and Mood Monitoring 00:00:00
- 10. 4.10 – Privacy and Boundaries With Digital Recovery Tools 00:00:00
- 11. 4.11 – Managing Social Media to Avoid Negative Influence 00:00:00
- 12. 4.12 – Using Timers and Focus Tools to Stay Grounded 00:00:00
- 13. 4.13 – How to Back Up and Protect Your Recovery Data 00:00:00
- 14. 4.14 – Integrating Recovery Reminders Into Your Phone 00:00:00
- 15. 4.15 – Choosing a Weekly Tech Check-In Process 00:00:00
- 1. 5.1 – What Makes a Coping Skill Effective? 00:00:00
- 2. 5.2 – Identifying Your Default Stress Reactions 00:00:00
- 3. 5.3 – Replacing Escape Behaviors With Empowerment Behaviors 00:00:00
- 4. 5.4 – Practicing Self-Soothing Through Sensory Techniques 00:00:00
- 5. 5.5 – The 5-4-3-2-1 Method for Emotional Regulation 00:00:00
- 6. 5.6 – Learning to Ask for Help in the Moment 00:00:00
- 7. 5.7 – Coping With Boredom Without Reverting to Risk 00:00:00
- 8. 5.8 – Assertive Communication as a Coping Skill 00:00:00
- 9. 5.9 – Grounding Techniques for Panic and Urges 00:00:00
- 10. 5.10 – Building a Personalized Coping Skills Toolbox 00:00:00
- 11. 5.11 – Creative Coping: Art, Writing, and Movement 00:00:00
- 12. 5.12 – Redefining Anger as an Activator, Not a Threat 00:00:00
- 13. 5.13 – Practicing Coping in Safe, Low-Stakes Environments 00:00:00
- 14. 5.14 – Using Reflection Logs After Trigger Events 00:00:00
- 15. 5.15 – How to Know If a Coping Skill Is Working 00:00:00
- 1. 6.1 – Understanding the Brain's Reward System in Recovery 00:00:00
- 2. 6.2 – The Difference Between Intrinsic and Extrinsic Motivation 00:00:00
- 3. 6.3 – Setting Up Your Own Reward System 00:00:00
- 4. 6.4 – What Makes a Reward Meaningful? 00:00:00
- 5. 6.5 – Celebrating Small Wins Without Shame 00:00:00
- 6. 6.6 – Using Visual Reminders of Progress 00:00:00
- 7. 6.7 – Planning a 30-Day Reward Challenge 00:00:00
- 8. 6.8 – Creating a Recovery Jar With Milestones 00:00:00
- 9. 6.9 – Accountability Partners and Mutual Reinforcement 00:00:00
- 10. 6.10 – Avoiding the Guilt Around Self-Celebration 00:00:00
- 11. 6.11 – Rewarding Effort, Not Just Outcome 00:00:00
- 12. 6.12 – Building Positive Feedback Loops in Your Life 00:00:00
- 13. 6.13 – Using Token Systems or Trackers 00:00:00
- 14. 6.14 – How to Restart Motivation After a Slump 00:00:00
- 15. 6.15 – Making Motivation Part of Daily Ritual 00:00:00
- 1. 7.1 – What Makes a Healthy Support Person? 00:00:00
- 2. 7.2 – How to Ask for Support Without Feeling Weak 00:00:00
- 3. 7.3 – Identifying Toxic Support vs. True Support 00:00:00
- 4. 7.4 – Attending Meetings: In-Person vs. Online 00:00:00
- 5. 7.5 – How to Create a Weekly Support Contact Plan 00:00:00
- 6. 7.6 – Setting Boundaries With Family and Friends 00:00:00
- 7. 7.7 – Finding and Keeping a Sponsor or Mentor 00:00:00
- 8. 7.8 – The Role of Group Chats and Peer Groups 00:00:00
- 9. 7.9 – Building Support Into Your Daily Routine 00:00:00
- 10. 7.10 – How to Offer Support Without Burning Out 00:00:00
- 11. 7.11 – When Support Systems Fall Apart 00:00:00
- 12. 7.12 – Expanding Support Through Volunteering 00:00:00
- 13. 7.13 – Staying in Touch With Positive Influences 00:00:00
- 14. 7.14 – Creating a Crisis Support List 00:00:00
- 15. 7.15 – Practicing Gratitude Toward Your Support Network 00:00:00
- 1. 8.1 – What Is a Relapse and What Is a Slip? 00:00:00
- 2. 8.2 – Writing a Relapse Prevention Plan 00:00:00
- 3. 8.3 – Early Warning Signs in Mood and Thinking 00:00:00
- 4. 8.4 – Behavioral Red Flags to Watch For 00:00:00
- 5. 8.5 – Role-Playing a Relapse Prevention Call 00:00:00
- 6. 8.6 – Daily Checklists for Emotional State 00:00:00
- 7. 8.7 – Recognizing Isolation and Avoidance Behaviors 00:00:00
- 8. 8.8 – Developing a 3-Person Emergency Contact Tree 00:00:00
- 9. 8.9 – Having a Plan for High-Risk Locations 00:00:00
- 10. 8.10 – Planning Ahead for Holidays and Triggers 00:00:00
- 11. 8.11 – How to Recover Quickly After a Slip 00:00:00
- 12. 8.12 – Using Reflection Logs After a Crisis 00:00:00
- 13. 8.13 – Encouraging Others to Prevent Their Own Relapse 00:00:00
- 14. 8.14 – Integrating Self-Care Into Prevention 00:00:00
- 15. 8.15 – Reviewing and Updating the Plan Monthly 00:00:00
- 1. 9.1 – How Mental Health and Addiction Interact 00:00:00
- 2. 9.2 – Understanding Co-Occurring Disorders 00:00:00
- 3. 9.3 – Knowing When to Reach Out for Therapy 00:00:00
- 4. 9.4 – Finding the Right Mental Health Provider 00:00:00
- 5. 9.5 – Using Therapy Sessions to Strengthen Recovery 00:00:00
- 6. 9.6 – Medication, Stigma, and Mental Health Education 00:00:00
- 7. 9.7 – Making Room for Feelings Without Shame 00:00:00
- 8. 9.8 – Tracking Moods and Triggers Together 00:00:00
- 9. 9.9 – Practicing CBT Skills for Dual Recovery 00:00:00
- 10. 9.10 – Self-Compassion in Mental Health Recovery 00:00:00
- 11. 9.11 – When to Ask About a Medication Review 00:00:00
- 12. 9.12 – Advocating for Mental Health in Recovery Circles 00:00:00
- 13. 9.13 – Integrating Therapy Homework Into Recovery Tasks 00:00:00
- 14. 9.14 – Safety Planning for Emotional Crises 00:00:00
- 15. 9.15 – Keeping Mental Health Goals Visible 00:00:00
- 1. 10.1 – Defining Your Version of Wellness 00:00:00
- 2. 10.2 – Building a Weekly Wellness Schedule 00:00:00
- 3. 10.3 – The Recovery-Wellness Wheel: Mind, Body, Spirit 00:00:00
- 4. 10.4 – Healthy Eating Habits for Mental Strength 00:00:00
- 5. 10.5 – Exercise Without Pressure or Shame 00:00:00
- 6. 10.6 – Rest, Sleep, and Recovery Health 00:00:00
- 7. 10.7 – Making Your Home a Recovery Space 00:00:00
- 8. 10.8 – The Role of Hobbies in a Sober Life 00:00:00
- 9. 10.9 – Budgeting and Financial Wellness in Recovery 00:00:00
- 10. 10.10 – Career Goals and Purpose-Driven Work 00:00:00
- 11. 10.11 – Healthy Friendships and Relationship Skills 00:00:00
- 12. 10.12 – Keeping Your Space Organized and Peaceful 00:00:00
- 13. 10.13 – Exploring Spiritual Practices Without Judgment 00:00:00
- 14. 10.14 – Scheduling a Weekly Self-Check 00:00:00
- 15. 10.15 – Celebrating Your New Lifestyle 00:00:00
Course overview
Lesson Overview
5.9 – Grounding Techniques for Panic and Urges: Grounding keeps you connected to the present when panic or urges take control. You can press your feet firmly into the floor, count backward from 100, or hold something textured. Slow breathing helps calm your heartbeat and steady your mind. Say out loud where you are and what’s happening right now. This reminds your brain that the danger is emotional, not physical. Practice grounding daily so it feels automatic in emergencies. Each successful use rebuilds trust in your own control. Grounding turns panic into presence and urges into awareness.
About this course
Practical tools and strategies to support behavioral change, strengthen recovery efforts, and promote long-term stability.
This course includes:
- Relapse prevention and behavior tracking templates
- Emotional regulation exercises and coping strategy guides
- Planning tools for maintaining stability and achieving long-term recovery