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TOPICS COVERED IN MAKE YOUR LAST RELAPSE, YOUR LAST!

Chapter One

  1. Introduction to Relapse Prevention
  2. Leaving Addiction Behind Requires Setting A New Life Course
  3. Finding Personal Incentive To Take Action on Relapse Prevention
  4. Living A Balanced Life Reduces The Risk Of Relapse
  5. Taking Action On Your Relapse Prevention Plan Will Change All Areas Of Your Life
  6. Be Ready To Succeed
  7. Commitment To Continued Positive Change In My Life
  8. Relapse Prevention Planning Checklist

Chapter Two

  1. Addiction And Learned Behaviours
  2. How Are Addiction Behaviors Learned?
  3. Why Do People Drink Or Take Drugs In The First Place?
  4. What Do People Learn When Using?
  5. Why Do People Continue To Use?
  6. Why Are People Afraid To Quit Using?
  7. Why Do People Eventually Decide To Quit Using?
  8. Addiction Changed How You Think
  9. Abstinence Allows You Time To Learn
  10. The Power of Using Information To Prevent Relapse
  11. Choosing Information To Support Your New Learning

Chapter Three

  1. Getting The Basics Right
  2. Impact of Using Drugs And Alcohol On Negative Emotions
  3. Where Do Negative Emotions Come From?
  4. Stopping Automatic And Dysfunctional Thinking
  5. Impact Of Drugs And Alcohol On Your Mental Health
  6. Impact Of Taking Drugs and Alcohol On Physical Health
  7. Working On Your Mind And Body To Get Healthy
  8. Sleep And Relapse Prevention
  9. Food And Relapse Prevention
  10. Exercise And Relapse Prevention

Chapter Four

  1. Managing Cues
  2. High-Risk Situations For Relapse
  3. High-Risk Situations Must Be Avoided
  4. Cues: What Are They And How to Manage Them
  5. Lower Your Response To Cues And Reduce Cravings By Making A Commitment
  6. Reduce Cravings By Eliminating Cues
  7. Start Removing Items That Cue You To Drink And Use Drugs
  8. Replace Old Cues With Positive Cues
  9. Situations Or Events Are Also Cues
  10. Managing Situation Cues
  11. Location Cues Require You To Stay Away
  12. Common Emotional Cues
  13. Taking Action To Manage Cues Always Includes Creating New Cues
  14. Drug And Alcohol Cues Do Not Last Forever
  15. Personal Cue Inventory And Strategies To Manage Cues

Chapter Five

  1. Managing Cravings
  2. Beliefs Help To Form The Expectation, Which Then Molds The Urge To Use
  3. You Can Control Craving By Using Reasoned Thinking
  4. Taking Action By Developing Your Craving Management Plan
  5. Create A Pocket Helper
  6. Cravings Always Get Weaker If You Don't Respond To The Urge To Use
  7. Practical Techniques For Managing Craving
  8. Developing An Exercise And Relaxation Plan
  9. Boredom Is The Desire For Desire
  10. What Could Be Stopping You?
  11. Motivation To Make The Needed Changes
  12. Ambivalent Thoughts, Emotions And Behaviors Are Normal
  13. Craving Management Plan
  14. Exercise, Recreation And Social Activities Plan

Chapter Six

  1. Coping Skills to Prevent Relapse
  2. Managing Anger
  3. Managing Depression
  4. What Causes Depression?
  5. Managing Anxiety
  6. Panic Disorder:
  7. Generalized Anxiety Disorder:
  8. Managing Stress To Reduce The Risk Of Relapse
  9. The Balance Sheet In Your Mind: Assigning Meaning To Stressors
  10. Do Multiple Stressful Events Add Up?
  11. The Balance Sheet In Your Mind & Relapse
  12. So Who Decides If An Event Is Stressful?
  13. Becoming Stress Resilient By Holding On To Your Values
  14. Manage Stress To Prevent Relapse  
  15. Personal Stress Inventory Worksheet

Chapter Seven

  1. Reduce Conflict, Increase Communication, And Decrease Relapse Conflict Is A Source Of Stress
  2. Conflict And Relapse
  3. Conflict, The Basics
  4. How We View Conflict
  5. Cooperation As An Attitude And Conflict Resolution Tool
  6. Communication Skills, A Relapse Prevention Tool
  7. How You Look, Talk & Act Is A Large Part Of Communicating
  8. Active Listening Is Communicating
  9. Take Time To Practice

Chapter Eight

  1. Relationships And Relapse
  2. Families Impact Addiction Behavior
  3. Negative Family And Friend Support
  4. Positive Family And Friend Support
  5. Guilt, Shame And The Addiction Lifestyle
  6. Guilt
  7. Shame
  8. Simple Actions To Reduce Guilt And Shame
  9. Planning For Healthy Relationships To Prevent Relapse
  10. Becoming Mentally And Physically Healthier To Build Healthy Relationships
  11. Families Need Help Too
  12. Social Support And Relapse Prevention
  13. Interpersonal Boundary Setting Reduces Risk Of Relapse
  14. What Is An Interpersonal Boundary?
  15. Living and Enforcing Boundaries
  16. Guilt and Shame Stress Inventory Worksheet
  17. Self Care Recovery Boundaries Worksheet
  18. Support Network Worksheet

Chapter Nine

  1. Stay on Track, Develop a Personal Vision
  2. What Causes People To Change?
  3. Exploring Values
  4. Why Is Defining Your Values Important?
  5. How Did We Develop Our First Values And Beliefs?
  6. Can You Change Your Values And Beliefs?
  7. Planned And Controlled Life Change
  8. How Do You Raise Your Values And Standards?
  9. Meditation, A Simple Tool
  10. Creating Your Vision And Establishing Goals
  11. Are Your Goals Important Enough To Sustain Change?
  12. Tipping Points
  13. Your Tipping Point
  14. Get Down The Action Details For Each Goal
  15. How To Set Goals With Important People In Your Life
  16. Life Partners Can Power Change
  17. Mutual Goal Setting
  18. Summary Life Plan And Goals For Next Year Worksheet
  19. Goal Planning Worksheet

Chapter Ten

  1. Meaningful Work And Relapse Prevention Roadblocks To Finding The Right Work for You
  2. Finding Meaningful Work
  3. Use Creative Thinking
  4. Create Your Written Vision Of Meaningful Work
  5. Making Dreams A Reality
  6. Achieving Goals
  7. The Catalysts Of Change
  8. Increase Your Energy
  9. Increase Your Momentum
  10. Handle Your Mental Objections To Taking Action
  11. Not Enough Time:
  12. Not Enough Money:
  13. Too Hard For Me To Do:
  14. Take Action To Get Ready For That Dream Job


Chapter Eleven

  1. Reducing the Risks of Using Again
  2. Detecting Your Relapse Setup
  3. Habits Or Conditioned Responses
  4. A Time Out From Using
  5. What Is Substance Dependence?
  6. If You Choose To Use Again, Take Precautions
  7. A Lapse Can Lead To Greater Commitment
  8. Lapse As A Guilt Inducing Event
  9. When Can I Go Back To Using Moderately?
  10. How About Using Other Drugs And Alcohol Except My Drug Of Choice?
  11. Testing the Water
  12. Without Drugs And Alcohol, Will My Life Be Perfect?
  13. Relationship Problems
  14. Financial Problems
  15. Peer Pressure Or Social Pressure To Use
  16. Daily Life Stressors
  17. Health Problems
  18. A Balanced Lifestyle

Chapter Twelve

  1. Creating A New Identity
  2. Addict As An Identity
  3. Identity Expands Or Limits Options
  4. Strategies To Change Your Identity
  5. Beliefs Can Be Changed
  6. Letting Go Of The Past
  7. Be The Judge
  8. Staying Angry At Someone Else
  9. Loneliness And Recovery
  10. Loneliness Is Not A Personality Flaw
  11. What To Do About Loneliness?
  12. Enjoy Being You
  13. Beating Boredom

Chapter Thirteen

  1. When Self-Management Doesn't Work
  2. An Example Of Self-Management
  3. Key Tasks To Manage Chronic Health Problems Including Addiction
  4. So, What Does The Evidence Mean To You?
  5. How To Identify The Resources Required For Your Life Plan
  6. Professionals
  7. Family Or Friends Who Help
  8. Clear Communication With Professionals, Family And Friends
  9. Problem Solving Skills For Health And Life Goals
  10. No Time For Problem Solving?
  11. Generating Solutions
  12. Addiction Results In Negative Stereotyping
  13. Responsible Sharing Of Information
  14. Practice What You Will Say
  15. The Stigma of Addiction
  16. Where Does The Stigma Around Addiction Come From?
  17. What Actions Can You Take To Break Stigma Barriers?
  18. Negative Stereotyping Can Be A Two Way Street
  19. The Best Tool For Improved Health and Stigma Reduction

Chapter Fourteen

  1. Putting All The Pieces Together
  2. What Is Structure?
  3. An Example Of The Use Of Structure
  4. What Makes Up Structure?
  5. Can Structure Create Helplessness?
  6. Positive Structure Can Change How You Behave
  7. Structures Can Support Or Deter Sobriety
  8. Structure Can Cue You To Succeed
  9. When Is It Real Structure?
  10. Creating Positive Life Structure Keeps You Safe From Risk
  11. Key Points For Your Success
  12. Structure Requires And Reinforces Commitment
  13. Commitments Build Trust
  14. The Commitment Cycle
  15. Monitoring Your Progress On Your Life Goals
  16. Monitoring Too Late Is Costly
  17. Managing Slips, Lapses And Relapses
  18. Learn Through Honest Appraisal Of The Lapse
  19. Reward Yourself For Both Small And Large Successes
  20. How Much Time Is Enough For Your Life Plan?
  21. Check How You Spend Your Time
  22. Making Up For Lost Time
  23. Your Time For Recovery
  24. You Have The Time


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