- About Treatments That Work
- Chapter 1 Introduction
- Chapter 2 Is This Program Right for You?
- Chapter 3 Session 1: Introduction to COPE
- Chapter 4 Session 2: Common Reactions to Trauma and Craving Awareness
- Chapter 5 Session 3: Developing the <i>In vivo</i> Hierarchy and Craving Management
- Chapter 6 Session 4: Initial Imaginal Exposure
- Chapter 7 Session 5: Imaginal Exposure Continued and Planning for Emergencies
- Chapter 8 Session 6: Imaginal Exposure Continued and Awareness of High-Risk Thoughts
- Chapter 9 Session 7: Imaginal Exposure Continued and Managing High-Risk Thoughts
- Chapter 10 Session 8: Imaginal Exposure Continued and Refusal Skills
- Chapter 11 Session 9: Imaginal Exposure Continued and Seemingly Irrelevant Decisions (SIDs)
- Chapter 12 Session 10: Imaginal Exposure Continued and Anger Awareness
- Chapter 13 Session 11: Final Imaginal Exposure and Anger Management
- Chapter 14 Session 12: Review and Termination
- Form 1 COPE Program Treatment Contract
- Form 2 Breathing Retraining
- Form 3 For Families and Loved Ones: What Is PTSD and How Is It Treated?
- Form 4 For Families and Loved Ones: How Can I Help?
- Form 5 For Families and Loved Ones: Common Reactions to Trauma
- Form 6 Understanding Addiction
- Form 7 10 Tips for Well-Being
- Form 8 10 Common Reactions to Trauma
- Form 9 Daily Record of Cravings
- Form 10 Facts About Cravings
- Form 11 Guidelines for Better Sleep
- Form 12 SUDS: The Subjective Units of Distress Scale
- Form 13 <i>In vivo</i> Exposure Hierarchy List
- Form 14 Pleasant Activities Checklist
- Form 15 Craving Thermometer
- Form 16 Coping with Cravings
- Form 17 Patient <i>In vivo</i> Exposure Data Form
- Form 18 Patient Imaginal Exposure Data Form
- Form 19 Personal Emergency Plan
- Form 20 Awareness of High-Risk Thoughts
- Form 21 The ABC Model
- Form 22 Managing Thoughts About Using
- Form 23 Alcohol and Drug Refusal Skills
- Form 24 Seemingly Irrelevant Decisions (SIDs)
- Form 25 Making Safe Decisions
- Form 26 Anger Awareness
- Form 27 Daily Wellness Strategies
- Form 28 Coping with Anger
- Form 29 Early Warning Signs
- Form 30 My Next Steps
- About the Authors
(p. 168) Daily Wellness Strategies
B – Breathing Retraining
Practice the breathing retraining exercise 3 times a day (for 5–10 minutes each time). Try practicing it morning, noon, and night to make it easy to remember.
E – Exercise
Any kind of physical exercise will do! You can walk, jog, ride your bike, go to the gym—anything that gets you moving. Aim for at least 20–30 minutes each day.
G – Get enough rest
Get a good night’s sleep and take naps during the day when you need to. If you are having trouble sleeping, talk to your doctor about ways to improve your sleep.
I – Include pleasant activities
Be sure to include some pleasant activities in your day. Do something that is relaxing and fun for you!
N – Nutrition
Eat well. Limit your intake of caffeine, sugar, and salt. Increase your intake of water, colorful vegetables and fruits, and whole grains.