- 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. 117) Breathing Retraining
What are the benefits of using Breathing Retraining?
■ By slowing down my breathing, I can feel calmer.
■ By focusing on just one word, I can clear my head of upsetting thoughts, which can help me think more clearly.
■ If I practice regularly, I can use it to quickly calm myself down when I am feeling anxious, or when I am experiencing a craving or urge to use alcohol or drugs.
How to do the Breathing Retraining technique:
■ Step 1: Get in a comfortable position and close your eyes.
■ Step 2: Breathe in normally through your nose, and hold it for 3 seconds.
■ Step 3: Exhale out slowly and smoothly through your mouth.
The key to this technique is exhaling all of the air out of your lungs very slowly. You may want to say a word, such as “CALM” or “RELAX” or “PEACE,” in your mind while doing the exercise. This will help you stay focused and centered.
Concentrate on taking breaths right down to your stomach, or “belly breathing.” To help you do this, place one hand on your stomach and the other on your chest. If you are doing the exercise correctly, only the hand on your stomach will rise and fall as you inhale and exhale.