Section III: How Do These Warning Signs Happen to Me? In this section you will learn how the warning signs combine to cause you to relapse into criminal behavior and alcohol and drug use. Exercise No. 8: Alcohol and Drug Relapse Warning Signs Purpose. There are many ways you can tell that you may relapse—that is, start using drugs or alcohol again. This section will help you examine thoughts, feelings, and behaviors you have before you relapse. Instructions. Read the following lists of relapse warning signs. Place a check mark next to any that have happened to you. Place a question mark next to any that you do not understand. Underline any words that cause you to have strong thoughts or feelings, or make you want to do something. Phase I: Internal Warning Signs ___ 1. Trouble thinking clearly: Sometimes I cannot understand what is going on. At times, it is hard to think, or I can only think about the same thing over and over. At times I cannot think at all, or when I do, I make mistakes that I usually would not make .___ 2. Trouble managing feelings and emotions: Sometimes I have mood swings. I go from feeling excited to feeling depressed within a matter of minutes. Sometimes I do not feel anything when I know I should. At times the way I feel does not match up with anything that is happening. At times I feel or act crazy and feel bad later. When these things happen, I try to forget about them. ___ 3. Trouble remembering things: At times, I forget things I have just learned. Sometimes I can remember things from the past and other times I can't, no matter how hard I try. Sometimes when I can't remember, I make mistakes that I feel bad about later. ___ 4. Trouble managing stress: Sometimes I do not know when I am tense until I become really uptight. When I try to relax, it gets worse. Sometimes it gets so bad that I am afraid I might collapse or go crazy. ___ 5. Trouble sleeping: At times, I cannot sleep at night. When I do, I still feel tired the next day. Sometimes I have strange dreams and nightmares, including dreams about using that seem real. Sometimes I get very tired and sleep much longer than usual. ___ 6. Trouble with physical coordination: Sometimes I stagger, have dizzy spells, stumble, or have accidents. At times reading and writing become more difficult. ___ 7. Feelings of shame, guilt, and hopelessness: At times I feel guilty and ashamed. I think something is wrong with me and I am afraid I won't get better. When these things happen, I try to take care of them on my own. I do not tell anyone. No matter how hard I try, things seem to get worse and I begin to think it is hopeless to try. Phase II: Return of Denial ___ 8. Concern about well-being: Sometimes I worry about my recovery. This worry comes and goes and doesn't seem to last very long. ___ 9. Denial of the concern: In order to deal with these worries, I try not to think about them. Soon I forget what I was worried about. Sometimes even when I try to remember, I can't. Phase III: Avoidance and Defensive Behavior ___ 10. Believing "I'll never use again": Sometimes I believe I will never use alcohol or drugs again. Sometimes I tell others, but most of the time I keep this to myself. When I start believing this, I do not feel I have to work as hard to stay clean and sober. ___ 11. Thinking about others instead of myself: When I stop working as hard to stay sober and clean, I find myself blaming other people for my problems. Sometimes I think others should be acting differently, and I criticize them to others or to myself. ___ 12. Defensiveness: When I start thinking this way, I feel as if others do not like what I am doing. I get angry when people try to talk to me and I avoid them. I do not let other people talk, or I do not talk so they won't find out how I feel. ___ 13. Compulsive behaviors: I overdo things and get wrapped up in things so I do not have time to think. I may get overinvolved with work, sex, food, exercise, or AA, just so I do not have to think about or feel my problems. This doesn't make my problems go away. ___ 14. Impulsive behavior: I become so stressed out that I do things on the spur of the moment that I feel bad about later. ___ 15. Tendencies toward loneliness: Even though I want to be around people, I make excuses so that I do not have to. I spend more time alone, and do things to avoid thinking and feeling. Phase IV: Crisis Building ___ 16. Tunnel vision: I look only at a small part of my life, and ignore everything else. When little things go wrong, I blow up and feel like life is unfair. ___ 17. Minor depression: I start to feel down and depressed. I have less and less energy, and I oversleep. I try not to feel these things by getting busy and not talking about it, but the feelings do not go away. ___ 18. Loss of constructive planning: I stop making plans for my day and react to whatever comes up. ___ 19. Plans begin to fail: My plans are not well thought out or realistic. I begin to have more and more problems. I feel bad about them, but do not know how to solve them. Phase V: Immobilization ___ 20. Daydreaming and wishful thinking: I daydream about something that might solve all my problems like winning the lottery or running away to another place. ___ 21. Feeling that nothing can be solved: I begin to feel as if I have failed at recovery. Nothing I do appears to make things better. ___ 22. Unfulfilled wish to be happy: I want things to work out and I want to be happy, but I don't know how to make them better or I'm afraid to try. Phase VI: Confusion and Overreaction ___ 23. Periods of confusion: I can't figure anything out. This makes me angry with myself and I become more confused. ___ 24. Easily angered: I become angry with people over little things. I feel angry most of the time and am afraid I might hurt someone. Sometimes I want to hurt others. ___ 25. Irritation with friends: When other people try to talk to me about what is going on, I think they are criticizing me and we have arguments. Phase VII: Depression ____ 26. Irregular eating habits: I stop eating regular meals, and eat junk food instead. I either overeat or eat little or nothing. ___ 27. Lack of desire to take action: I feel scared and trapped. It seems impossible to start, let alone finish anything. ___ 28. Irregular sleeping habits: I find it impossible to sleep until I am completely exhausted. When I finally get to sleep, I have bad dreams and may sleep for 12 to 20 hours at a time. ___ 29. Loss of daily structure: I get so stressed and miserable that I cannot make decisions. I miss appointments and meetings. Sometimes I plan on going, but I am running so late that I decide not to go at all. ___ 30. Periods of deep depression: I feel hungry, angry, lonely, and tired. I feel angry with others. They try to help, but I think that nobody really cares. Phase VIII: Behavioral Loss of Control ___ 31. Irregular attendance at AA/NA and treatment meetings: I stop going to my regular AA or NA meetings. I miss counseling appointments. I begin to feel that there are more important things to do and that the sessions aren't helping anyway. ___ 32. Development of an "I don't care" attitude: I feel like everything is hopeless. I don't want other people to know this, so I act as if I don't care. ___ 33. Open rejection of help: When people try to help me, I blow up and drive them away. I tell others that I do not need their help and avoid anyone who might see how I really feel. ___ 34. Feelings of powerlessness and helplessness: Things appear to be so bad that it seems useless to try to do anything to make them better. Phase IX: Recognition of Loss of Control ___ 35. Self-pity: I feel sorry for myself and try to get sympathy and attention from friends or AA/NA and family members. ___ 36. Thoughts of social drinking: I start thinking that maybe I could drink or use drugs and stay in control. I think about how good it would feel to drink or use drugs for just a little while. ___ 37. Conscious lying: I start to lie to others even when I do not need to. ___ 38. Complete loss of self¬confidence: I think I am a total failure at recovery and in life. I do not believe that I can change things for the better, no matter what I do. Phase X: Option Reduction ___ 39. Deep resentments: I feel angry with the world and feel as if everyone is against me. ___ 40. Discontinue all treatment and AA/NA: I do not attend AA/NA meetings, avoid my sponsor, and have stopped going to counseling or aftercare. ___ 41. Overwhelming loneliness, frustration, anger, and tension: I begin to feel like I am insane and think my only choices are drinking or using drugs, suicide, or insanity. ___ 42. Loss of behavioral control: I have problems in all areas of my life. I cannot control how I act, think, or feel. Phase XI: Return to Use, or Physical/Emotional Collapse ___ 43. Return to "controlled" use: I try to use with control and sometimes I am able to do this for a short period. ___ 44. Shame and guilt: I feel ashamed and guilty for using and believe that if I had done things the right way, this wouldn't have happened to me. I believe I am a bad person because I've started to use again. ___ 45. Loss of control: I begin to use just as much or more than I did before. ___ 46. Life problems: I begin to have severe problems with my spouse/partner, job, friends, health, or the law. I need professional help in order to get better. Exercise No. 9: Offender Relapse Warning Signs Purpose. This offender relapse warning sign list will help you to understand how you return to breaking the law, even when you do not want to. Instructions. Below is a list of thoughts, feelings, and actions that offenders may experience before committing a crime. Read the list and place a check mark next to any signs that you have experienced. Place a question mark next to any that you do not understand. Underline any words that cause you to have strong thoughts or feelings or make you want to do something. (This list was adapted from the work of Stanton E. Samenow, Ph.D.) Phase I: Internal Dysfunction: During this period, changes occur in thoughts and feelings. These changes are unnoticed by other people. ___ 1. Worry: I worry about being able to survive in the real world. I wonder how I am going to be able to find and keep a job, pay bills and fines, get along with my family, or stay away from my old friends. ___ 2. Denial: I tell myself it will all work out. I pretend everything is all right. When people ask me about my problems, I tell them I will be okay, even though I am not sure. ___ 3. Belief that troubles are over: I convince myself that I've learned my lesson and will never do anything illegal again. I tell my friends, family, counselor and probation officer, "I've really learned this time, "even though I do not have a plan for how to change. ___ 4. Uncomfortable feelings: I feel uncomfortable around people who are not involved in illegal activities. They seem boring, and I get nervous and jumpy. I want more excitement in my life. ___ 5. "All or nothing" thinking: I feel like I must be the best or I will be nothing. I must be very successful at everything I do. I get excited and build up in my mind how successful I must be. I feel that if I do not do everything right, I will fail. ___ 6. Unrealistic feelings: I think things should go my way just because I want them to. Because other people want me to succeed and I want to do well, things will happen the way I want them to. ___ 7. Not planning ahead: I do not plan for the future. When people ask me what my plans are, I tell them what I think they want to hear. ___ 8. Lack of effort: I do not do things that I do not like or that are boring or hard for me. I do not look into jobs or other things that might help me, and I find excuses for not doing these things. ___ 9. Building self up: I make myself feel better by putting other people down. I tell myself how stupid other people are. Most of the time I just think it, but sometimes I tell people that they are dumb or do not know anything. ___ 10. Poor decision making: I make decisions on the spur of the moment without thinking about what might happen. Afterwards, I think, "I really screwed up." ___ 11. Sensing a lack of trust: I feel like others do not agree with me or do not trust me. I think people should trust me no matter what I may have done in the past. I tell them I have changed, and I expect them to believe me. Their lack of trust makes me angry. Phase II: External Dysfunction: In this phase, other people start to notice that you are acting differently. Your behavior starts to cause problems with others. ___ 12. Feeling put down: I think other people are putting me down when they point bad things out to me or when things do not happen the way I want. I think people do not understand me, and I begin to argue with them. ___ 13. Wanting to be alone: I start to avoid my family and other people. I wander around alone or go places by myself. ___ 14. Feeling depressed: I feel depressed, lonely, and angry. I don't think other people understand me. I start having problems sleeping, or I don't eat regularly and eat junk food. I feel hopeless. ___ 15. Denying fears: I do not want others to know I am afraid because I think being afraid is being weak. I tell people I am fine when I am really not. I'd rather tell people what they want to hear so that they won't know how I really feel. ___ 16. Having envious thoughts: I start to think about people I know who break the law and get away with it. I start to wish that I could do that, too. I wonder if there is an easier way to do things. Phase III: Loss of Control: Your feelings at this time seem to control you. You can't seem to get yourself back on track. You feel like you can never change and wonder why you should try. ___ 17. Avoiding responsibility: I do what I want instead of what I told people I would do. When things go wrong, I tell people "I forgot." I either change the subject, or do not give them an answer. Sometimes I say "yes" when I do not really mean it. ___ 18. Using alcohol or drugs: Sometimes I feel good but I want to feel better. Sometimes I feel bad and I want to escape from my feelings. I begin to use alcohol or drugs to make good feelings better or to get rid of bad feelings. At first, I keep this a secret. If my probation officer, counselor, or family asks me about it, I lie. ___ 19. Seeing old friends: I start to hang around people who commit crimes. I want to be comfortable and they are the only people who seem to understand me. I go back to my old hangouts. I call people I know from jail or prison. I tell myself I am only doing this to find out how they are doing. ___ 20. Missing appointments: I miss appointments with my probation officer, counselor, job interview, or school. I make up excuses as to why I wasn't there. I begin to believe these people are out to get me and I can't trust them. ___ 21.Thinking "I can't": I tell people I can't do something, or I don't know how when I really just do not want to. I feel afraid or angry when I think about doing things that others want me to do. ___ 22. Playing the victim: I blame others when things go wrong. I tell people I couldn't help it. I feel like others are picking on me or are not giving me a chance. I feel like people will never be satisfied with me. ___ 23. Not understanding how I hurt others: I feel like other people are always telling me that I hurt them. I do not see how the things I do may hurt other people, and sometimes I get frustrated and I do not care. ___ 24.Committing petty crimes: I start stealing small things. I begin using illegal drugs, destroying other people's property, or getting into fights. ___ 25. Rejecting others: When people ask me what is wrong, I tell them that there is nothing wrong. If they persist, I tell them to leave me alone, yell at them, or do something to make them leave me alone. ___ 26. Thinking that I'm always right: I don't back down when other people do not agree with me. I feel that I am never wrong no matter what. I feel if I admit to others that I am wrong, they will think I am weak and will take advantage of me. Even if it turns out I am wrong, I leave or start a fight rather than admit it. ___ 27. Feeling entitled to what I want: I think other people should give me what I want, when I want it. If they do not, I have a right to take it. I feel angry that they won't do what I want or give me what I want. I feel like I have to teach them a lesson. I start thinking about illegal things I can do to get what I want. ___ 28. Feeling that my anger is justified: I feel that if I do not get what I want, I have the right to get angry, threaten, hurt, or get even with people. I feel I have the right to do whatever I have to because other people do not understand. ___ 29. Wanting to win: I feel I must win at all costs. I get "high" when I come out on top, even if the fight wasn't important. I will do whatever it takes to get back at someone who makes me angry. I am willing to commit crimes just to make me feel on top of things. Phase IV: Return to Regular Law Breaking: You now get back into breaking the law on a regular basis. ___ 30. Believing "just this time": I decide to get even with someone just this one time. I sell drugs, steal something, or do something that I probably won't get caught at. ___ 31. Worsening of a pattern: Soon I start breaking the law on a regular basis. I am always thinking about how I can get away with something. ___ 32. Having serious problems: I get caught, picked up on a probation violation, have run-ins with the police, and get rejected by my family. Exercise No. 10A: Initial Alcohol and Drug Warning Sign List Purpose. This exercise will help you notice which of the warning signs are important to you, and help you understand them better. Instructions. Make three copies of this exercise. Pick the three warning signs that you had the strongest feelings and thoughts about in the Alcohol and Drug Relapse Warning Signs exercise and list them on the worksheets in this exercise. For each one, follow the directions below. 1. Alcohol and Drug Warning Sign: No. __________ A. Title ________________________________________ B. Write the words you underlined. ________________________________________ ________________________________________ C. Why did you pick this sign? ________________________________________ ________________________________________ D. Write the warning sign in your own words, beginning with: I know my recovery is in trouble when . . . ________________________________________ ________________________________________ ________________________________________ Repeat this sentence several times out loud. Then complete the sentences that follow. E. When I say this sentence . . . 1. My thoughts are ________________________________________ ________________________________________ ________________________________________ 2. My feelings are ________________________________________ ________________________________________ ________________________________________ 3. I want to ________________________________________ ________________________________________ ________________________________________ Exercise No. 10B: Initial Offender Warning Sign List Purpose. In this exercise you will find out which of the warning signs are important to you and understand them better. Instructions. Make three copies of this exercise. Choose the three warning signs that you had the strongest feelings and thoughts about in the Offender Relapse Warning Sign List Exercise and list them on the worksheets in this exercise. For each one, follow the directions below. 1. Offender Relapse Warning Sign: No. __________ A. Title ________________________________________ B. Write the words you underlined. ________________________________________ ________________________________________ C. Why did you pick this sign? ________________________________________ ________________________________________ D. Write the warning sign in your own words, beginning with: I know my recovery is in trouble when . . . ________________________________________ ________________________________________ ________________________________________ Repeat this sentence several times out loud. Then complete the sentences that follow. E. When I say this sentence . . . 1. My thoughts are ________________________________________ ________________________________________ ________________________________________ 2. My feelings are ________________________________________ ________________________________________ ________________________________________ 3. I want to ________________________________________ ________________________________________ ________________________________________ Exercise No. 11: Warning Sign Analysis Purpose This exercise will help you to understand how each warning sign you checked in the previous section can happen to you. Instructions. Write down each title of the six relapse warning signs you identified in Exercise No. 10 (A and B). Then complete the following exercises about each one. If you are having trouble, quit for a short period, but come back to the exercise. 1. Initial Relapse Warning Signs: Alcohol and Drug Warning Signs Offender Warning Signs No. 1 ________________________________________ No. 1________________________________________ No. 2 ________________________________________ No. 2 ________________________________________ No. 3 ________________________________________ No. 3 ________________________________________ 2. Description: Describe how these relapse warning signs work together to set you up to return to using and criminal behavior. Refer to the thoughts, feelings, and things you wanted to do in Exercise No. 10 to help you complete this description. ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ 3. Write down any new thoughts, feelings or urges that you had when describing the warning signs (above). A. ________________________________________ D. ________________________________________ B. ________________________________________ E. ________________________________________ C. ________________________________________ F. ________________________________________ 4. Past experience: Describe a time in the past when one of these warning signs happened to you when you were sober and clean. Describe it as a story with a beginning, middle, and end. Include who was there, what happened, and where and when it happened. Also state what you were feeling, thinking, and wanted to do. ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ ________________________________________ 5. Key ideas: List the key ideas from the story of your past experience. A. It happened at (where and when) ________________________________________ ________________________________________ B. I was with ________________________________________ ________________________________________ C. What was going on was ________________________________________ ________________________________________ D. I thought ________________________________________ ________________________________________ E. I felt ________________________________________ ________________________________________ F. I wanted to ________________________________________ ________________________________________ G. The next thing I thought was ________________________________________ ________________________________________ H. The next thing I felt was ________________________________________ ________________________________________ I. The next thing I did was ________________________________________ ________________________________________ 6.Future Experience: Think about a time in the future when this warning sign might happen to you while you are sober and clean. Describe it as a story with a beginning, middle, and end. Include who might be there, what might happen, and where and when it might happen. Also state what feelings and thoughts you might have and what you would want to do. 7. Key Ideas: List the key ideas from the story of your future experience. A. It happened at (where and when) ________________________________________ ________________________________________ B. I was with ________________________________________ ________________________________________ C. What was going on was ________________________________________ ________________________________________ D. I thought ________________________________________ ________________________________________ E. I felt ________________________________________ ________________________________________ F. I wanted to ________________________________________ ________________________________________ G. The next thing I thought was ________________________________________ ________________________________________ H. The next thing I felt was ________________________________________ ________________________________________ I. The next thing I did was ________________________________________ ________________________________________ 8. Reactions to this exercise: During this exercise . . . A. I thought ________________________________________ ________________________________________ B. I felt ________________________________________ ________________________________________ C. I wanted to ________________________________________ ________________________________________ 9. Finish the following sentence five times, each time giving it a new ending. I am now beginning to realize . . . A. ________________________________________ B. ________________________________________ C. ________________________________________ D. ________________________________________ E. ________________________________________ Exercise No. 12: Combined Warning Sign List Purpose. This exercise will help you to see things that happen to you over and over again and that lead you to relapse into alcohol or drug use or breaking the law. Instructions. Go back to Exercise No. 11 and take all of the key ideas, warning signs, and reactions listed in sections 2a, 4, 6, and 7. Combine them into one list below. If any of the items on the list are similar, write only one of them. Check them off on Exercise No. 11 as you write them here. A. ________________________________________ B. ________________________________________ C. ________________________________________ D. ________________________________________ E. ________________________________________ F. ________________________________________ G. ________________________________________ H. ________________________________________ I. ________________________________________ J. ________________________________________ K. ________________________________________ L. ________________________________________ M. ________________________________________ N. ________________________________________ O. ________________________________________ P. ________________________________________ Q. ________________________________________ R. ________________________________________ S. ________________________________________ Exercise No. 13: First Ordered Warning Sign List Purpose. This exercise will help you to put the warning signs in the order that they happen to you. This will help you to learn how to stop them from causing a relapse. Instructions. Go back to the combined warning sign list (Exercise No. 12) and put the signs in the order that they happen to you. Write down a few key words that will help you to remember each warning sign on the line labeled Summary Title. 1. Warning Sign: _______________________________________________________________________ __________________________________________________________________________________________ Summary Title: _____________________________________________________________________________ 2. Warning Sign: _________________________________________________________________________ ________________________________________ Summary Title:________________________________________ 3. Warning Sign: ________________________________________ ________________________________________ Summary Title: ________________________________________ 4. Warning Sign: ________________________________________ ______________ __________________________ Summary Title: ________________________________________ 5. Warning Sign: ________________________________________ ________________________________________ Summary Title: ________________________________________ 6. Warning Sign: ________________________________________ ________________________________________ Summary Title: ________________________________________ 7.Warning Sign: ________________________________________ ________________________________________ Summary Title: ________________________________________ 8. Warning Sign: ________________________________________ ________________________________________ Summary Title: ________________________________________ 9. Warning Sign: ________________________________________ ________________________________________ Summary Title: ________________________________________ 10. Warning Sign: ________________________________________ ________________________________________ Summary Title: ________________________________________ 11. Warning Sign: ________________________________________ ________________________________________ Summary Title: ________________________________________ 12. Warning Sign: ________________________________________ ________________________________________ Summary Title: ________________________________________ 13. Warning Sign: ________________________________________ ________________________________________ Summary Title: ________________________________________ 14. Warning Sign: ________________________________________ ________________________________________ Summary Title: ________________________________________ Review the First Ordered Warning Sign List on the previous pages of this exercise. Read the list out loud to another person such as a counselor or your AA/NA sponsor. Ask him or her if it makes sense. Does each warning sign lead to the next? Does the list begin with the real first warning sign, or is there something that happens before this that starts the process? Does the list end in alcohol or drug use or breaking the law? If your answer to any of these questions is no, make a note about missing items in the margin of the First Ordered Warning Sign List. Write the missing warning signs on the lines below. Then go back to the First Ordered Warning Sign List and draw in an arrow that shows where the missing item should go. Write the letter that stands for the missing warning sign next to the arrow. A. ________________________________________ B. ________________________________________ C. ________________________________________ D. ________________________________________ E. ________________________________________ F. ________________________________________ G. ________________________________________ H. ________________________________________ ________________________________________ Exercise No. 14: Final Warning Sign List Purpose. This exercise will help you to make a complete Final Warning Sign List. It may appear that these exercises are repetitious. However, this repetition is needed to make a complete list. Instructions. Rewrite the First Ordered Warning Sign List you completed in Exercise No. 13, again adding in any new warning signs that you think of in the order that they belong. Rewrite the summary title and write a complete sentence that describes each warning sign. This sentence should tell you what happens and to whom. Example: I feel angry at other people. The first thing that happens is a high-risk situation. This starts the warning signs. High-Risk Situation: ________________________________________ ________________________________________ Warning Signs: 1. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 2. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 3. Summary Title: ________________________________________ Warning Sign Sentence:________________________________________ ________________________________________ 4. Summary Title: ________________________________________ Warning Sign Sentence:________________________________________ ________________________________________ 5. Summary Title:________________________________________ Warning Sign Sentence:________________________________________ ________________________________________ 6. Summary Title:________________________________________ Warning Sign Sentence: ________________________________________ ____________________ ____________________ 7. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 8. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 9. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 10. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 11. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 12. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 13. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 14. Summary Title:________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 15. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 16. Summary Title: ________________________________________ Warning Sign Sentence:________________________________________ ________________________________________ 17. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 18. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 19. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ 20. Summary Title: ________________________________________ Warning Sign Sentence: ________________________________________ ________________________________________ Exercise No. 15: Critical Warning Sign Purpose. This exercise will help you see which warning signs you can begin to change when they happen to you. Instructions. Make three copies of this work sheet. Reread your final warning sign list in Exercise No. 14. Choose three warning signs between no. 3 and no. 8 that you would recognize when they happen to you. Fill out the worksheet below for each one. Critical Warning Sign No.________ 1. Summary title of the warning sign: _______________________________ 2. Describe how this warning sign happened to you in the past. ________________________________________ ________________________________________ ________________________________________ ________________________________________ 3. When this warning sign happened . . . A. My thought was ________________________________________ ________________________________________ B. My feeling was ________________________________________ ________________________________________ C. I wanted to ________________________________________ ________________________________________ 4. What I did that was not helpful ________________________________________ ________________________________________ 5. What do you think would help you when this warning sign happens? ________________________________________ ________________________________________ 6. How could you handle your feelings differently to help you when this warning sign happens? ________________________________________ ________________________________________ 7. How could you act in a way that would help you when this warning sign happens? ________________________________________ ________________________________________ 8. How could you handle this warning sign if it happened again so that it would not cause more warning signs? ________________________________________ ________________________________________ ________________________________________ ________________________________________ 9. New Skills: What skills do you need to learn so that you can be successful with your plan in no. 8 above? A. ________________________________________ B. ________________________________________ C. ________________________________________ D. ________________________________________ E. ________________________________________ |
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