🧠 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
7.8 – Building a Short “Calm Down” Routine: A routine creates order when everything else feels unstable. This lesson outlines how to design a personalized, time-efficient calm sequence usable anywhere. It may include deep breathing, grounding touch, short walks, or a brief mental reset. The goal is repetition—training the body to respond to stress with familiarity. A consistent routine provides predictable safety and reduces panic. Over time, this structured calm becomes instinctive and immediate. It’s a portable recovery system for daily use.
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