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23 Jan 22

This is the meeting notes for the week starting 23 January 2022 (Sunday)

23 Jan 22 Sunday 10-11:30 AM - Reborn Me? - Silverpup 111 people - This is my first time here

Topic today is Change Plan Worksheet - Having one for each of the HOV will work.

Living the HOV

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23 Jan 2022 Sunday 7-8:30 PM - Bobbe is missing, so just Hatrick and Amy - 86 people

I got a shout out for changing the format

Urge log was discussed.

The week 7 Manage Thoughts, Feelings and Behaviors - living in the real world

Recognizing iBs: Demands, overgeneralizing, Frustration Intolerance and Awfulizing

Disputing them helps us to respond more skillfully

Anger .. with others .. others angry with you? Accept the right to be angry? Ask questions? Is Anger hiding something?

• Can I explain? Walk away? We have options to Anger
• Emotion Exchange
• Do we use anger to get what we want?
  • Does it help?
  • Does it derail your change process?
  • What can you do to slow down, see the world as this and that, not OR
• Make space for the other options
• Demands: must, have to and should beliefs.
  • I have to succeed, they should not have done that to me, my life must be better than this
    • Setting up for disappointment - fuel a comforting behavior
• Over-generalization
  • The past doesn't predict the future.
• Frustration Intolerance
• I can't stand this aggravation
  • We may not like it, but we can survive it.
• "Esting" Lamest, meanest, stupidest,
• Cause and effect. I messed up again, I'm a complete failure.
• Others are responsible for my unhappiness
• We hide in Helplessness.

Dispute Irrational Beliefs

• ABC Tool
• Hula Hoop
• Catch it, check it, change it
  • Change what you can control
  • Solving problems is your job - Change what you can control
• DIBS / DUBS
  • Is it Logical - does it make sense
  • Is it scientific - What's my evidence
  • Is it helpful - pragmatic

Use Exchange Vocabulary!!!

The possibilities are endless when we chose to act vs react. GBS

“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” ― Viktor E. Frank

Look up dialectical behavior therapy

https://www.smartrecoveryinternational.org/ is the world wide group.

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24 Jan 2022 Monday 7:30-9AM - (Monday morning Mojo) - Hatrick and Kibou - 18 participants

Self-control is strength. Right thought is mastery. Calmness is Power - James Allen (father of self help)

Topic is Taming Thoughts

Memory = Survival - Lizard brain - Select and Go

5-4-3-2-1 See, touch, hear, smell. taste = 15 things to ground our minds

How do people ground their thoughts

Meditation/Mindfulness "Free Sites/Apps:

• https://insighttimer.com - Kibou likes this one
• https://www.smilingmind.com.au
• https://stopbreathethink.com
• https://www.uclahealth.org/ucla-mindful
• https://hminnovations.org/meditation-app
• https://www.mindfulrp.com/for-clients and
• https://chrisgermer.com/meditations/ and
• https://self-compassion.org/category/exercises/#guided-meditations and
• http://www.freemindfulness.org/download and
• https://centerformsc.org/
• https://plumvillage.org
• https://www.mindfulleader.org

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25 Jan 2022 Tuesday - 6-7:30 PM - Rachel Blue and Fei - 154 people - Discussion meeting

• Coping with urges
  • Treat recovery like you would a baby bird - nurture, protect, keep it warm
  • “Anger is fear shown in public”
• Dealing with guilt and shame after a lapse
• Coping with lost time away from life because of rehab
  • Giving up 30-60 days is hard
• Building motivation to do the things that we know will help us
• Maintaing Motivation after the "pink cloud" initial phase of recovery
• How long to avoid places that are triggers

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31 January 2022 7:30-9AM Sunday - Hatrick and Kibou - 46 people Balance is not something you find, balance is something you create