SAFE COPING SKILLS Use A Coping Skill Not a Substance!  (PART 1) 1. Ask for help – Reach out to someone safe. 2. Inspire yourself – Carry something positive (e.g., poem) or negative (photo of a friend who overdosed).<br />
3. Leave a bad scene – When things go wrong, get out.<br />
4. Persist – Never, never, never, never, never, never, never, never, never give up.<br />
5. Honesty – Secrets and lying are at the core of PTSD and substance abuse; honesty heals them.<br />
6. Cry – Let yourself cry; it will not last forever.<br />
7. Choose self-respect – Choose whatever will make you like yourself tomorrow.<br />
8. Take good care of your body – Eat right, exercise, sleep, safe sex.<br />
9. List your options – In any situation, you have choices.<br />
10. Creating meaning – Remind yourself what you are living for: your children? Love? Truth? Justice? God?<br />
11. Do the best you can with what you have – Make the most of available opportunities.<br />
12. Set a boundary – Say “no” to protect yourself.<br />
13. Compassion – Listen to yourself with respect and care.<br />
14. When in doubt, do what is hardest – The most difficult path is invariably the right one.<br />
15. Talk yourself through it – Self-talk helps in difficult times.<br />
16. Imagine – Create a mental picture that helps you feel different (e.g., remember a safe place).<br />
17. Notice the choice point – In slow motion, notice the exact moment when you chose a substance.<br />
18. Pace yourself – If overwhelmed, go slower; if stagnant, go faster.<br />
19. Stay safe – Do whatever you need to put your safety above all.<br />
20. Seek understanding, not blame – Listen to your behavior; blaming prevents growth.<br />
21.
 If one way does not work, try another – As if in a maze, turn a corner
and try a new path.22. Link PTSD and substance abuse – Recognize
substances as an attempt to self-medicate.<br />
23. Alone is better than a bad relationship – If only people who are receiving help are safe for now, that is okay.<br />
24. Create a new story – You are the author of your life; be the hero who overcomes adversity.<br />
25. Avoid avoidable suffering – Prevent bad situations in advance.<br />
26. Ask others – Ask others if your belief is accurate.<br />
27. Get organized – You will feel more in control with lists, “to do’s” and a clean house.<br />
28. Watch for danger signs – Face a problem before it becomes huge; notice red flags.<br />
29. Healing above all – Focus on what matters.<br />
30. Try something, anything – A good plan today is better than a perfect one tomorrow.<br />
31. Discovery – Find out whether your assumption is true rather than staying “in your head”.<br />
32. Attend treatment – AA, self-help, therapy, medications, and groups – anything that keeps you going.<br />
33. Create a buffer – Put something between you and danger (e.g., time, distance).<br />
34. Say what you really think – You will feel closer to others (but only do this with safe people).<br />
35. Listen to your needs – No more neglect – really hear what you need.<br />
36. Move toward your opposite – For example, if you are too dependent, try being more independent.<br />
37. Replay the scene – Review a negative event; what can you do differently next time?<br />
38. Notice the cost – What is the price of substance abuse in your life?<br />
39. Structure your day – A productive schedule keeps you on track and connected to the world.<br />
40. Set an action plan – Be specific, set a deadline, and let others know about it.<br />
41. Protect yourself - Put up a shield against destructive people, bad environments, and substances.<br />
42. Soothing talk – Talk to yourself very gently (as if to a friend or small child).<br />
From Seeking Safety: Cognitive-Behavioral Therapy for PTSD and Substance Abuse by Lisa M. Najavits, Ph.D.<br />
SAFE COPING SKILLS<br />
(PART 2)<br />
43. Think of the consequences – Really see the impact for tomorrow, next week, next year.<br />
44. Trust the process – Just keep moving forward; the only way out is through.<br />
45. Work the material – The more you practice and participate, the quicker the healing.<br />
46. Integrate the split self – Accept all sides of yourself- they are there for a reason.<br />
47. Expect growth to feel uncomfortable – If it feels awkward or difficult you’re doing it right.<br />
48. Replace destructive activities – eat candy instead of getting high.<br />
49. Pretend you like yourself – See how different the day feels.<br />
50. Focus on now – Do what you can to make today better; do not get overwhelmed by the past or future.<br />
51. Praise yourself – Notice what you did right; this is the most powerful method of growth.<br />
52. Observe repeating patterns – Try to notice and understand your re-enactments.<br />
53. Self-nurture – Do something that you enjoy (e.g., take a walk, see a movie).<br />
54. Practice delay – If you cannot totally prevent a self-destructive act, at least delay it as long as possible.<br />
55. Let go of destructive relationships – If it cannot be fixed, detach.<br />
56. Take responsibility – Take an active, not a passive, approach.<br />
57. Set a deadline – Make it happen by setting a date.<br />
58. Make a commitment – Promise yourself to do what is right to help your recovery.<br />
59. Rethink – Think in a way that helps you feel better.<br />
60. Detach from emotional pain (grounding) – Distract, walk away, change the channel.<br />
61. Learn from experience – Seek wisdom that can help you next time.<br />
62. Solve the problem – Do not take it personally when things go wrong – try to just seek a solution.<br />
63. Use kinder language – Make your language less harsh.<br />
64. Examine the evidence – Evaluate both sides of the picture.<br />
65. Plan it out – Take the time to think ahead – it is the opposite of impulsivity.<br />
66. Identify the belief – For example, should, deprivation reasoning.<br />
67. Reward yourself – Find a healthy way to celebrate anything you do right.<br />
68. Create new “tapes” – Literally! Take a tape recorder and record a new way of thinking to play back.<br />
69. Find rules to live by – Remember a phrase that works for you (e.g., “Stay real”).<br />
70. Setbacks are not failures – A setback is just a setback, nothing more.<br />
71. Tolerate the feeling – “No feeling is final”, just get through it safely.<br />
72. Actions first and feelings will follow – Do not wait until you feel motivated; just start now.<br />
73. Create positive addictions – Sports, hobbies, AA…<br />
74. When in doubt, don’t – If you suspect danger, stay away.<br />
75. Fight the trigger – Take an active approach to protect yourself.<br />
76. Notice the source – Before you accept criticism or advice, notice who is telling it to you.<br />
77. Make a decision – If you are stuck, try choosing the best solution you can right now; do not wait.<br />
78. Do the right thing – Do what you know will help you, even if you don’t feel like it.<br />
79. Go to a meeting – Feet first; just get there and let the rest happen.<br />
80. Protect your body from HIV – This is truly a life-or-death issue.<br />
81. Prioritize healing – Make healing your most urgent and important goal, above all else.<br />
82. Reach for community resources – Lean on them! They can be a source of great support.<br />
83. Get others to support your recovery – Tell people what you need.<br />
84. Notice what you can control – List the aspects of your life you do control (e.g., job, friends…)<br />
YOU CAN DO IT!<br />
From Seeking Safety: Cognitive-Behavioral Therapy for PTSD and Substance Abuse by Lisa M. Najavits, Ph.D.