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Appendix of TAP 19: Counselor's Manual for Relapse Prevention With Chemically Dependent Criminal Offenders

Appendix—Relapse Prevention Workbook for Chemically Dependent Criminal Offenders

If you are reading this workbook, you probably have had trouble with alcohol or drugs and have gotten into trouble with the law. Many people who have trouble with alcohol and drugs don't believe it is a problem for them. You may not believe it is a problem for you.

The purpose of this workbook is to find out if you have a problem with alcohol or drugs and how this connects with your problems with the law. If you can understand how the two are connected, you may be able to prevent problems from happening again.

Problems with the law usually occur for one or both of the following reasons.

The way you think gets you into trouble
You have an alcohol or drug problem that gets you in trouble.

Some people know they have an alcohol or drug problem. They want to stop using, but they haven't been able to. These people are called chemically dependent. This workbook is designed to help you if you have a problem with alcohol or drugs and the law, whether or not you believe you are chemically dependent.

One thing you probably want to do is to resolve your problems with the law. In order for that to happen, you must be willing to do several things.

Consider that you might have a problem with alcohol and/or drugs. If alcohol and drugs get you into trouble with the law, your family, or your job, it is likely that you are chemically dependent. If this is true, the only way you can resolve these problems is to stop using alcohol and drugs. This may not be easy, but you can do it if you will accept help.
Consider that your thinking might be wrong on some issues. If your thinking is wrong, it can cause you to act in ways that get you into trouble. It can cause you to feel like you don't fit in, prevent you from getting what you want out of life, and cause you to not get along with other people. When this happens, the only way you know how to feel good is to try to fool or "con" other people.
Decide that you can change your life. No matter how much people try to help you, you must be willing to believe that you can make your life better if you do certain things. You must be willing to look honestly at your life and want to change. If you are willing to do this, you can make your life different. This workbook can help you.

Section I: What Are My Problems?

The first section of this workbook has two self-tests. If you are honest when you answer the questions, you will find out

If you are chemically dependent (can't stop using alcohol and drugs without help). By finding out whether you are chemically dependent, you can make decisions that will change your future.
If your personality is like that of other offenders. You will see evidence of these similarities in your life. Your personality is made up of the way you think, feel, and act. These questions will help you to decide if you want to change your personality.

Understanding your problems is important in getting where you want to go. It is all right if you don't like what you find, but if you want to change, you must accept that you have problems.

To get where you want to go, you have to be honest about where you are. It is like the man who called somebody to ask directions to get to his house. He didn't want to tell the person where he was at the time because he didn't want him to know, so he told him he was somewhere else. Of course, the directions he received were useless to him.

Section II: How Did I Get Here?

The second section of this workbook will help you understand how you have gotten into trouble in the past. By understanding your past thoughts, feelings, and actions, you can understand what will happen in the future unless you change. This section will show you what you have to change.

This section will also help you to understand your thinking, feeling, and ways of acting that caused you to use alcohol or drugs or break the law. It will help you understand how one thing leads to the other.

Sections III, IV, and V: How To Change

The final three sections of this workbook teach you how to change your thoughts, feelings, and ways of acting that have gotten you into trouble in the past. They will show you how to make a plan that you can use on a daily basis to change your life for the better.

This workbook alone will not change your life. You must also use other forms of help. You can change your life for the better if you are willing to do several things.

Not Use Alcohol or Drugs. The first thing you must do is be willing to stop using alcohol and drugs. Recovery from chemical dependency must begin with abstinence. There is help available to do this.
Attend Alcoholics Anonymous (AA) or Narcotics Anonymous (NA) Meetings. The best place to find out how to recover is somewhere you can be with people who have been in the same situation as you. You should attend as many meetings as possible. The more you talk with recovering people, the more you can learn from them.

When you go to meetings, listen to what people say. Ask yourself, "How am I like these people?" "How did they change?" "What things did they do that I can try?" Ask someone to be your sponsor. A sponsor is a person whom you respect who has been sober for quite a while. This is someone you can talk to on a one-on-one basis. He or she can help you by listening and sharing his or her own experiences.

When you speak at these meetings, be as honest as you can. You will get more help if you tell people how you really think and feel than if you try to impress them. Read as many of the AA or NA books as possible. The more you read about recovery, the more your thinking will change. When your thinking changes, you will start to feel and act differently.

Get Counseling. Go to one-on-one counseling sessions at least once a week, and more often if you can. Counseling will help you work on issues that may cause problems in recovery.
Read This Workbook. By reading and doing the exercises in this workbook, you will have a better chance of recovery and less chance of relapse. Follow the instructions very carefully. Sometimes it will seem as if you are doing the same thing over and over again. This repetition forces you to see certain things again and again so you will remember them. Many times the instructions will have you copy answers from previous exercises. This is to help you understand how all of the exercises and all the things in the exercises and in your life work together.

Sometimes you won't understand why you are doing a certain thing. The reason will become clearer as you move on. Sometimes you may get angry and frustrated. Sometimes you will want to quit. This is normal. Quit for a while, but then try again later. People who do not quit are more likely to recover.

Try to work in the workbook for 1 or 2 hours, once or twice a day. There is plenty of space available for each answer. You do not have to fill in every line for every question.

If you have trouble reading this workbook or understanding it, ask for help. It may not be easy, but learning how to ask for help is one of the things you must do to recover.

Most of all, you must put your work into action. It is only by working on changing that we will change and our lives will get better. It can happen to you if you try.

We know of a man who spent over half of his life in reform schools and prisons. He finished high school in prison but had no further education. He began attending AA in prison, and got out of prison at age 35. He worked very hard at his recovery. Today, he has two college degrees, is married and has a family, and works as a counselor with inmates. He has been sober for over 10 years.

You can change your life too. But, you must understand that it will take time and hard work.

The "Big Book" is the "school book" of AA that shows you how to recover. It uses the letters H-O-W to explain how to recover. This workbook will work for you in the same way.

Honesty—This means being totally honest about how you think, feel, and act. Unless you are willing to be honest, you cannot make progress.

Open-mindedness—You must be willing to think that you may be wrong about some things. Unless you can do this, you cannot change. If you do not change, the same things will keep happening to you.

Willingness—You must be willing to try difficult things that you do not like and that sometimes hurt at first. The easiest thing for you to do is what you have always done. The hardest thing to do is change. But you can do it if you work on changing day by day. If you change a little each day, in the end you will be a different person.

Section I: What Are My Problems?

This first section contains two tests. (1) the Alcohol and Drug Addiction Test and (2) the Offender Personality Self-Test. Completing each test will help you to understand yourself better and begin to change.

Alcohol and Drug Addiction Test

Purpose. This test describes things that happen to people who are addicted to alcohol or drugs. By taking this test, you will be able to determine if you are addicted and, if so, how serious your addiction is. To be addicted means that you cannot stop using alcohol or drugs without help. This test was adopted from the Jellinek Chart for Addiction. The following problems do not happen to people who are not addicted.

Instructions. Read each question and think back over your life. If this has ever happened to you, make a check mark in the left column (yes). If this has never happened to you, make a check mark in the right column (no). When you are finished, see the scoring sheet at the end of the test.

Yes No

____ ____

Use to feel better: I use alcohol or drugs to get away from things that bother me or are hard to face.

____ ____

Use to solve most problems: I use alcohol or drugs to try to solve most of my problems and things that bother me.

____ ____

It takes more: It takes more or stronger kinds of alcohol or drugs to get the same feelings than it used to.

____ ____

Memory loss: Sometimes after I have been using, I do not remember what happened.

____ ____

Sneaking: Sometimes I hide from other people how much I'm using or drinking. This might be because I do not want people to know or because I do not want to share.

____ ____

Dependence: I rarely do anything for fun unless I use alcohol or drugs.

____ ____

Fast start: I use stronger alcohol or drugs or use a lot quickly at first to get a "good start."

____ ____

Feel guilty: I feel guilty about using alcohol or drugs or about the things that I do when I use.

____ ____

Do not listen: Other people complain or try to talk to me about my using but I do not listen.

____ ____

Regular blackouts: I do not remember what happened and I get into trouble when I use alcohol or drugs.

____ ____

Excuses: I use problems in my life as an excuse for using alcohol or drugs. I feel that I have to use to deal with these problems.

____ ____

Using more than others: I use more than most people, so I hang around people who use as much or more so that I feel that I fit in.

____ ____

Feel bad: I feel bad about how my using hurts other people, but I don't know what to do about it.

____ ____

Show off: I show off or get pushy with other people to feel better and prove that I am okay.

____ ____

Promises: I promise to get my life in order and do better. I mean it, but it doesn't work out that way.

____ ____

Control: I try to control my use, but it doesn't work.

____ ____

Give up other things: I've stopped doing things that I used to do that didn't involve using alcohol or drugs.

____ ____

Make changes: I change jobs, move, or leave a relationship to try to make my life better, but it doesn't make any difference.

____ ____

Work and money troubles: I have problems on the job, owe money or can't work at all because of my using.

____ ____

Avoid friends and family: I avoid old friends and family that do not use—unless I need something from them.

____ ____

Neglect food: I do not eat healthy foods or eat at regular times, especially when I'm using.

____ ____

Resentment: I feel like other people are out to get me, and I feel angry a lot.

____ ____

Withdrawal: I need a drink or a drug in the morning or else I get the shakes or sweats because I feel terrible.

____ ____

Can't make decisions: I can't make decisions about even small things. I just wait until things happen.

____ ____

Health problems: I am sick, have lost a lot of weight, or feel physically bad most of the time.

____ ____

Decrease in amount to get high: It takes less for me to get high or doesn't matter how much I use because I can't get the effect I want.

____ ____

Over the line: I do things I said I would never do or things that do not reflect the way I was raised.

____ ____

Use all the time: I use whenever I can, and I don't try to have a normal life.

____ ____

Find someone worse: I try to use with people who are worse off than I am so that I feel better.

____ ____

Major damage: Even when I'm not using, I have a hard time thinking, remembering,and doing things that used to be easy.

____ ____

Afraid: I feel like something terrible might happen to me, people are out to get me, and I have to be on guard at all times.

____ ____

Give up: I don't try to change anything. I just wait to see what happens.

____ ____

Using is everything: Getting something to use, using, and getting over using are my whole life.

____ ____

Turn to God: I want God or religion to save me from my life.

____ ____

I'm lost: I don't try to pretend my life is normal. I know I am an addict or an alcoholic. I believe that things will never change.

____ ____

Desperation: I am willing to do anything to get better.

____ ____

Confinement: I have been in jails and mental wards because of my using.

Scoring Sheet for Alcohol and Drug Addiction Test

Early Stage Addiction

Count up the number of yes answers you checked in questions 1–12 and write the number below.

Number of checks for questions 1–12 _____

If you have one or more checks in this section, there is a possibility that you are addicted to alcohol or drugs. This means that you use alcohol or drugs to try to solve problems and to make yourself feel better. While using alcohol or drugs will not really make things better, it will feel like it does. If you have any checks in this section, you have a possibility of becoming addicted if you keep using. The closer your score is to 12, the higher your chance of addiction.

Middle Stage Addiction

Count up the number of yes answers you checked in questions 13–24 and write the number below.

Number of checks for questions 13–24 ____

Any number of checks in this section means that you are addicted and have started to have bad things happen to you because of your addiction. During this stage, you may try to do things to control your addiction. Some of these may work for a while, but not for long. For questions 13–24, the closer your score is to 12, the more addicted you are, and the worse things will get if you do not get help.

Late Stage Addiction

Count up the number of yes answers you checked in questions 25–37 and write the number below.

Number of checks for questions 25–37 ____

Any number of checks in this section means that you are in the late stage of addiction. During this stage, you may have given up and thought that you could not do anything to change. Serious life problems, such as being sick, or going to jail or a mental ward, have happened or will happen to you if you do not try to get help. For questions 25–37, the closer your score is to 13, the more addicted you are. Your chances of dying are high if you continue to use.

Reactions: Complete the sentences below and think about what they mean for your recovery.

How do you feel about the results of the test you just took?
What do you think about the results of the test you just took?
What do you want to do about the results of the test you just took?

It is normal to feel angry or upset about the results of this test. Some people think, "This doesn't mean anything," and try to ignore the results. This is called denial. Alcoholics and addicts usually deny that they are dependent on alcohol or drugs because they can't think about how to live without drinking or using. You can give up here and repeat the past, or you can decide to change.

Complete the following sentences.

If I do not stop using, I will probably

If I do stop using, I might be able to

Offender Personality Self-Test

Purpose. This test is to determine whether you are similar to other people who commit crimes. People who commit crimes behave in certain ways. These behaviors show how these people have learned to think. Although you may not like to think of yourself as having an offender personality, it is important for you to find out if you do. The problems that your thinking and behaviors cause with the law can help you see that you need to change. (Adapted from DSMIIIR criteria.)

Instructions. Read the following descriptions and check the left column (yes) if this has happened to you or if you have done this and the right column (no) if this has not happened to you or you have not done this. Read the scoring instructions at the end of this test to find your results.

Part 1: Before Age 15

Yes No

____ ____

Skipped school: I often skipped school because I didn't want to be there or because I wanted to do other things.

____ ____

Ran away: I ran away from home or from where I lived at least two times, overnight.

____ ____

Fights: I started physical fights with others more than once.

____ ____

Weapons: I used a gun, knife, club, chain, or other weapon in more than one fight.

____ ____

Sex: I forced someone into sex or sexual activity.

____ ____

Cruelty to animals: Sometimes I was cruel to or hurt animals.

____ ____

Cruelty to people: I physically hurt other people sometimes.

____ ____

Property damage: I destroyed or damaged other people's property on purpose.

____ ____

Fires: I set fires on purpose.

____ ____

Lying: I often lied to other people.

____ ____

Theft: I took things that didn't belong to me, forged checks, or broke into places to steal more than once.

____ ____

Robbery: I forced people to give me things that belonged to them.

____ ____ Total in each column for questions 1–12.

Scoring: Add up the check marks in the yes column for questions 1–12 and put the number in the space above. Do the same for the no column. If you have three or more yes answers, you act and think similarly to people who commit crimes. This behavior usually starts very early in life. This means you will have to work hard to change the way you think and act.

Part 2: Since Age 15

Yes No

____ ____

Work problems: I haven't worked when work was available, have skipped work or classes because I wanted to, or have quit several jobs or schools without any plans for the future.

____ ____

Illegal activities: I have committed crimes or done illegal things that I could have been arrested for.

____ ____

Using violence: I have had many physical fights or have beaten up my spouse, lover, or children.

____ ____

Avoid money responsibilities: I have failed to pay bills or child support, or I have failed to take care of my family.

____ ____

Moving around: I have moved without having a job, drifted from place to place, or have lived without a home for more than a month at a time.

____ ____

Conning: I have lied, used false names, or conned people to get what I want.

____ ____

Reckless: I have driven a car recklessly while using or drinking or have acted in ways that caused danger to others.

____ ____

Parenting: I have failed to take care of my children by leaving them alone, not feeding them, or depending on others to take care of them for me.

____ ____

Relationships: I have never been able to stay faithful to a sexual partner for more than 1 year.

____ ____

Remorse: I do not feel bad most of the time when I steal from, hurt, or treat someone else badly.

____ ____ Total in column for questions 13–22.

Scoring: Add up the check marks in the yes column for questions 13–22 and put the number in the space above. Do the same for the no column. If you have four or more yes answers, it means you act and think similarly to other people who commit crimes. If you did not have three or more yes answers on the section before age 15, it may mean that your offender behavior is completely connected to your alcohol and drug use. One way to make sure is to review your yes answers on questions 13–22 and ask yourself if these things always happened when you were trying to get alcohol or drugs, using alcohol or drugs, or because you had been using alcohol or drugs recently. If alcohol and drugs were not part of why you did these things, ask yourself what happened or changed in your life that made you start doing them.

Reactions: Complete the sentences below and think about what they mean in your recovery.

How do you feel about the results of the test you just took?
What do you think about the results of the test you just took?
What do you want to do about the results of the test you just took?

It is normal to feel angry or upset about the results of this test. Some people think, "This doesn't mean anything," and try to ignore the results. Part of what causes people to continue to get into trouble with the law is that they ignore things that they do not want to hear. This is called denial. You can quit here and repeat the past, or you can decide to change by continuing to work in this workbook. In order to change, you must accept who you are now.

Complete the following sentences.

If I do not change the way I think, I will probably

If I do change the way I think, I might be able to

The Offender Personality Self-Test and the Alcohol and Drug Addiction Test will help you understand what you must change as you complete this workbook. You will need to change in order to avoid having problems with the law. The remainder of this workbook will show you how to do this.

Section II: How Did I Get Here?

In this second section, you will find out how your problems have changed your life. You will find that you have had the same things happen over and over again. You will find out why and begin to understand how you can change this. It is important to be as honest as you can on these exercises. This is the only way you can find out what you need to change.

Exercise No. 1: Why Do I Want To Change?

Purpose. In this exercise, you will look at why you want to change. It is important to ask yourself this question. If you only want to escape the problems that you are facing right now, this workbook will not help you. If you want to change your life, it will.

Instructions. Complete the following sentences.

The reason I decided to try to get sober and clean this time is . . . (Tell what happened that made you seek help, such as job, health, or legal problems.)
Unless I really want to give up alcohol and drugs, I will not get better. Things might get better for a short time, but this will not last. I want to change because . . .

Exercise No. 2: Reasons for Relapse

Purpose. This exercise will show you why you have trouble with recovery. By knowing this, you will know more about what you need to change.

When someone is having trouble staying sober and clean, it is because that person is having trouble with one of four major areas of recovery:

Acceptance of their disease: People who are having trouble accepting their disease believe they can still use alcohol or drugs and learn to control their use.
Unable to stabilize: Every time they try to stop using, they become sick, feel crazy, or cannot think about anything except drugs or alcohol. Therefore, they use alcohol or drugs to feel better.
Cannot get comfortable being sober: When they stop using, they do not know how to change the way they live so they can enjoy sobriety.
Relapse: They get sober and clean, they attend AA or NA meetings and enjoy sobriety, but then something happens, and they become unhappy and start to use again.

Instructions. Answer the following questions.

True False

____ ____

I believe that I can learn to drink or use drugs and control my use so that it will not hurt me.

____ ____

I know that I should not use alcohol or drugs at all, but every time I try to quit, I get sick and feel crazy, so I use alcohol or drugs to feel better.

____ ____

I know I cannot use alcohol or drugs, but when I quit for a while, I always end up using again.

____ ____

I know I cannot use alcohol or drugs, and I attend AA or NA and do everything I can to stay sober and clean. Sometimes I get very happy in recovery, but I still end up using again.

Notice if your above answers change as you complete the next exercise.

Exercise No. 3: Alcohol/Drug/Legal Calendar

Purpose. This exercise will help you to examine your past and how things have gone for you. By doing this exercise, you will begin to understand how your alcohol or drug use and legal problems are related.

Instructions. Write a history of your problems with the law, alcohol, and drugs. Include all the times you went to jail, were arrested, and went into treatment, the times when you were clean and sober, and the times you relapsed. Complete a month-by-month calendar of your alcohol/drug/legal activities. (A sample calendar appears in the hard copy of this TAP.)

Do this by writing in the year you first got into trouble with the law or began to use alcohol and drugs on a regular basis. Make a wavy line through the middle of each month that you used alcohol and/or drugs. Write the name of the drug you usually used during that time under the line. Draw a straight line where you weren't using any alcohol or drugs. Write in the name of any treatment centers or jails you were in under either line and put a line up and down to show the beginning and the end of that time. Above the line for each period you weren't using, write a word that reminds you of that time. Do the same for any period you were using. Write in parentheses the things you used to help you abstain from alcohol/drugs. Write this information in each line for every year up to and including the present. Make additional copies of the calendar if necessary.

Exercise No. 4: Relapse Episode List

Purpose. This exercise will help you notice what happened when you tried not to use alcohol and drugs. By understanding what happened during these times, you can see what to change.

Instructions. Make three copies of this exercise. Go back to Exercise No. 3 and fill out one of the worksheets for each of the last three times you tried to stay clean and sober.

Attempt no. _________

I stopped using on ____________________________(month and year).
I stayed completely clean and sober for ________________ (days, weeks, months, and/or years).
When I stopped using alcohol/drugs, I used the following help:
1. AA/NA. Meetings per week ._____
2. Sponsor. I talked to my sponsor ______ times (fill in number of times per week).
3. Worked on steps: 1 2 3 4 5 6 7 8 9 10 11 12 none
4. Detox. Number of days _____.
5. Outpatient counseling. Number of times per month _____.
6. Inpatient program. Length of inpatient time _______.
7. Prescribed medications ________________________________
How did you feel during this time? (check one)
1. I never felt good or calm.
2. I felt good once in a while, but it didn't last.
3. I felt good most of the time, but sometimes I felt awful.
4. I always felt good and thought I could do well.
I had problems during this period of not using.
I had the following problems with people. Example: I fought with my wife.
I had the following problems with situations. Example: I lived in a place where there were drug dealers.
I had the following problems with thoughts and feelings. Example: I was angry and couldn't seem to think about anything but using alcohol or drugs.
I had the following problems with pain and sickness. Example: My back hurt and I was tired all the time.
I started to use again when:
1. I started to think
2. I started to feel
3. I wanted to
The first drug I used was (include alcohol):
Then I used

Then I used
I used for ___________ (days, weeks, months, and/or years) before stopping again.

Exercise No. 5: Summary of Relapse History

Purpose. In this exercise, you will see if the same reasons caused you to return to using alcohol or drugs.

Instructions. Reread the Alcohol/Drug/Legal Calendar (Exercise No. 3) and the worksheets from Exercise No. 4 and answer the questions below. Remember that you do not have to fill in every line.

I first attempted recovery in __________________ (fill in month and year).
Since that time, I have tried to quit using ____________ times.
The longest I have been able to be completely free of alcohol and drugs (including methadone) was ___________________ (days, months, or years).
The problems that appeared more than once before I started using alcohol or drugs again are:
1. Problems with people:
2. Problems with situations:
3. Problems with thoughts and feelings:
  D. Problems with pain and sickness:
These problems usually happen in the following order:
I started to use alcohol or drugs again when:
1. I started to think
2. I started to feel
3. I wanted to
The first drug I used was (include alcohol): _____________________
Then I used

Then I used

Exercise No. 6: Life and Addiction History

Purpose. It is important to understand your life, how it has caused your addiction to progress, and how it has helped or hindered your recovery. This exercise will help you do this.

Instructions. For each period in your life, answer the list of questions. Take your time and try to remember as much as possible. You may skip periods that do not apply to your life (for example, if you did not go to high school or college).

Childhood before you started school: Describe what happened to you in your childhood and how it causes problems now when you try to recover.
Use during this time: Do you remember using alcohol or drugs during this time? Tell what you recall about your use of alcohol or drugs and the use of other people around you.
1. What and how much were you using? What and how much were your family members using?
2. How often were you using? How often were other family members using?
3. What did alcohol or drugs help you or other family members do that could not be done without using?
4. What thoughts, feelings, or situations/problems did using help you or other family members to avoid?
5. What happened to you or other family members as a result of using?
6. How did people around you act when they used? Was there violence? Was there divorce, money worries, or other problems?
7. What crimes did you or other family members commit, or what trouble did you or they get into?
Grades K–6: Describe what happened to you in grade school and how you find that causes problems when you try to recover.
Use during grade school: Describe your alcohol and drug use or that of a family member during grade school. Do you remember using alcohol or drugs during this period?
1. What and how much were you or your family members using?
2. How often were you using? How often were other family members using?
3. What did alcohol or drugs help you or your family members do that could not be done without using?
4. What thoughts, feelings, problems or situations did the alcohol or drugs help you or other family members avoid?
5. What happened to you or your family because of your use or their use?
6. How did people around you act when they used? Was there violence? Was there divorce, money worries, or other problems?
7. What crimes did you or other family members commit, or what trouble did you or they get into?
Junior high and high school: Describe what happened to you in junior high school and high school and how that causes problems when you try to recover.
Use during junior high and high school: Describe your alcohol and drug use and that of family members during junior high and high school. Do you remember using alcohol or drugs during this period?
1. What and how much were you and other family members using?
2. How often were you using it? How often were other family members using?
3. What did alcohol or drugs help you or other family members do that could not be done without using?
4. What thoughts, feelings, problems, or situations did alcohol or drugs help you or your family members to avoid?
5. What happened to you or other family members because of using?
6. How did people around you act when they used? Was there violence? Was there divorce, money worries, or other problems?
7. What crimes did you or other family members commit, or what trouble did you or they get into?
College: Describe what happened to you in college and how that causes problems when you try to recover.
Use During College: Describe your alcohol and drug use in college.
1. What and how much were you using?
2. How often were you using?
3. What did alcohol or drugs help you do that you couldn't do without using?
4. What thoughts, feelings, problems, or situations did alcohol or drugs help you to avoid?
5. What happened to you because of using?
6. What crimes did you commit, or what trouble did you get into?
Military: Describe what happened to you in the military and how that causes problems when you try to recover.
Use During Military: Describe your alcohol and drug use in the military.
1. What and how much were you using?
2. How often were you using?
3. What did alcohol or drugs help you do that you couldn't do without using?
4. What thoughts, feelings, problems, or situations did alcohol or drugs help you to avoid?
5. What happened to you because of using?
6. What crimes did you commit, or what trouble did you get into?
Adult work: Describe what happened to you in your adult work history and how that causes problems when you try to recover.
Impact of using upon work: Describe your alcohol and drug use in the jobs you've had.
1. What and how much were you using?
2. How often were you using?
3. What did alcohol or drugs help you do that you couldn't do without using?
4. What thoughts, feelings, problems, or situations did alcohol or drugs help you to avoid?
5. What happened to you because of using?
6. What crimes did you commit, or what trouble did you get into?
Adult family/intimate relationships: Describe your adult family/intimate relationship history and how this causes problems when you try to recover.
Impact of using upon family/intimate life: Describe the impact your alcohol and drug use had on your family life and intimate relationships.
1. What and how much were you using?
2. How often were you using?
3. What did alcohol or drugs help you do that you couldn't do without using?
4. What thoughts, feelings, problems, or situations did alcohol or drugs help you to avoid?
5. What happened to you because of using?
6. What crimes did you commit, or what trouble did you get into?
Adult social/friendship: Describe your adult social/friendship history and how that causes problems when you try to recover.
Impact of addiction on social life and friendships: Describe the impact your alcohol and drug use has had on your social life and friendships.
1. What and how much were you using?
2. How often were you using?
3. What did alcohol or drugs help you do that you couldn't do without using?
4. What thoughts, feelings, problems, or situations did alcohol or drugs help you to avoid?
5. What happened to you because of using?
6. What crimes did you commit, or what trouble did you get into?
Instructions: Read the history you just completed. Think about what you wrote, and complete the following statements.
The things that I used to believe alcohol or drugs would help me do or become in my life are . . .
The thoughts, feelings, problems, and situations I used to believe that alcohol or drugs could help me cope with are . . .

Exercise No. 7: Life History Summary

Purpose. To understand your drug or alcohol use, it is helpful to review the main points in your life. Main points are things that have happened to you, decisions you have made, or things you did that have a strong impact on where you are today.

Instructions. Review the previous exercise and use the form below to list the main points in your history.

Life Event History Alcohol/Drug Use and Crime History

Childhood Before School

. .

. .

. .

. .

. .

. .

. .

Grade School

. .

. .

. .

. .

. .

. .

. .

Junior High and High School

. .

. .

. .

. .

. .

. .

. .

College

. .

. .

. .

. .

. .

. .

. .

Military

. .

. .

. .

. .

. .

. .

. .

Adult Work

. .

. .

. .

. .

. .

. .

. .

Adult Family/Intimate Relationships

. .

. .

. .

. .

. .

. .

. .

Adult Social and Friendship

. .

. .

. .

. .

. .

. .

. .

The three main things I used to believe alcohol or drugs would help me do or become in my life are . . .
The three main thoughts about myself and others that I have used alcohol or drugs to cope with are . . .
The three main feelings I used alcohol or drugs to help me cope with are . . .
The three main problems or situations I used alcohol or drugs to help me cope with are . . .

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 selfconfidence: 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.

Alcohol and Drug Warning Sign: No. __________
1. Title
2. Write the words you underlined.
3. Why did you pick this sign?
4. 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.
5. 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.

Offender Relapse Warning Sign: No. __________
1. Title
2. Write the words you underlined.
3. Why did you pick this sign?
4. 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.
5. 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.

Initial Relapse Warning Signs:

Alcohol and Drug Warning Signs Offender Warning Signs

No. 1
No. 1

No. 2
No. 2

No. 3
No. 3
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.
Write down any new thoughts, feelings or urges that you had when describing the warning signs (above).

A.
D.

B.
E.

C.
F.
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.
Key ideas: List the key ideas from the story of your past experience.
1. It happened at (where and when)
2. I was with
3. What was going on was
4. I thought
5. I felt
6. I wanted to
7. The next thing I thought was
8. The next thing I felt was
9. The next thing I did was
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.
Key Ideas: List the key ideas from the story of your future experience.
1. It happened at (where and when)
2. I was with
3. What was going on was
4. I thought
5. I felt
6. I wanted to
7. The next thing I thought was
8. The next thing I felt was
9. The next thing I did was
Reactions to this exercise: During this exercise . . .
1. I thought
2. I felt
3. I wanted to
Finish the following sentence five times, each time giving it a new ending.
I am now beginning to realize . . .

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.

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.

Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
Warning Sign:

Summary Title:
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.

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:

Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
Summary Title:

Warning Sign Sentence:
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.________

Summary title of the warning sign: _______________________________
Describe how this warning sign happened to you in the past.
When this warning sign happened . . .
1. My thought was
2. My feeling was
3. I wanted to
What I did that was not helpful
What do you think would help you when this warning sign happens?
How could you handle your feelings differently to help you when this warning sign happens?
How could you act in a way that would help you when this warning sign happens?
How could you handle this warning sign if it happened again so that it would not cause more warning signs?
New Skills: What skills do you need to learn so that you can be successful with your plan in no. 8 above?

Section IV: How Can I Get Better?

In this section of the workbook, you can learn how your thoughts, feelings, and actions can be changed. By changing how you think, feel, and act in different situations, you can change your life. This will require you to be as honest as you can and not give up when you get discouraged.

Exercise No. 16: Warning Sign Management Strategy

Purpose. This exercise will help you to learn how to stop your past warning signs from happening again. This will help you to see problems you may have and how you can change them.

Instructions. Make three copies of this worksheet. Write the title of each of the three critical warning signs from Exercise No. 15 on each of the worksheets. Imagine a time in the future when this critical warning sign might happen again. Imagine handling this warning sign the way you used to. Then imagine handling it in a new way. Follow the directions and answer the questions below about your new way of handling the critical warning sign. Do not hesitate to ask other people for their ideas. Do the exercise for each of the three critical warning signs.

Critical Warning Sign No. _________

Summary Title of the Warning Sign _______________________________________

Strategy List: What are three ways of handling the critical warning sign that might work better in the future?
Which Strategy: Which strategy is most likely to work? [ ] A [ ] B [ ] C
Why did you choose this one?
What are the steps that you can take to make this strategy work? What do you have to do first, second, and so on?
Mental Rehearsal: Try to act this strategy out in your head.
1. What problems did you have when you tried to imagine doing this?
2. What went right?
3. What changes do you have to make in order to make this strategy work?

Exercise No. 17: Identifying High-Risk Situations

Purpose. This exercise will help you see the kinds of things that trigger your warning signs. These are called high-risk situations. By knowing what these high-risk situations are, you can learn to avoid them or handle them better.

Instructions. Reread Exercise No. 14—Final Warning Sign List. Write down the high-risk situation that triggers your warning signs. This should be your first warning sign.

High-Risk Situation:
Think about times in the past when your final list of warning signs was triggered. Describe different high-risk situations that caused this. Describe what was going on and how you thought, felt, and acted.
1. High-Risk Situation:
2. High-Risk Situation:
3. High-Risk Situation:
4. High-Risk Situation:
Combined High-Risk Situations. List below anything that happens in more than one of your high-risk situations.
Go back to Exercise No. 7—Life History Summary. Copy sections 9, 10, 11, and 12 below.
(9) The three main things I used to believe alcohol or drugs would help me do or become in my life are . . .
(10) The three main thoughts about myself and others that I have used alcohol or drugs to cope with are . . .
(11) The three main feelings that I have used alcohol or drugs to cope with are . . .
(12) The three main problems or situations that I used alcohol or drugs to cope with are . . .
Critical High-Risk Situations: Are any of the above problems or situations (9, 10, 11, or 12) similar to the combined high-risk situations you listed in no. 3? If they are, write them below and give each one a short title (summary title) that will help you to remember it.
1. A. Critical High-Risk Situation
  
  Summary Title
2. Critical High-Risk Situation
  
  Summary Title
3. Critical High-Risk Situation
  
  Summary Title
4. D. Critical High-Risk Situation
  
  Summary Title

Exercise No. 18: Identification of Core Beliefs

Purpose. This exercise will help you to understand why you react to the high-risk situation the way you do. Usually this is because you believe things are a certain way when they really are not. You must be willing to consider that the way you believe things are might be wrong.

Instructions. Make four copies of this exercise. Take each of the critical high-risk situations from Exercise No. 17, part 5, and list it on one of these worksheets. Answer the following questions and follow the directions about each one.

Summary Title of Critical High-Risk Situation
Critical High-Risk Situation ____________. Describe how this situation happened in the past. Include your thoughts, feelings, and actions.
Read the description you wrote above. Close your eyes, breathe deeply, and try to picture yourself there. Say the following sentence over and over, and write a new ending each time: "When I am in this situation I believe . . ."

Exercise No. 19: Combined Mistaken Belief List

Purpose. We operate on a number of Core Beliefs. Sometimes these beliefs are true, but we do not know how to deal with what they tell us. Sometimes we learn things that are not true. These are called Mistaken Beliefs. We act as if they are true even though they cause us pain and stop us from changing our lives. These mistaken beliefs can cause us to do things and feel things that will cause us to drink, use drugs, or break the law again.

All core beliefs appear in the form of thoughts that are either mandates or injunctions. Mandates are thoughts that usually begin with "I must." Injunctions are thoughts that usually begin with "I can't." We believe something bad will happen unless we follow our mandates and injunctions.

Examples of Mandates and Injunctions

Mandate: I must always be in control and not show others when I am afraid.

Injunction: I can't cry or people will think I am weak.

Instructions. Read the list of endings to the sentence, "When I am in this situation I believe . . ." in Exercise No. 18, part 3, for each of the four worksheets. Circle any endings that begin, "I must" or "I have to." List them below on the Mandate List. Write any that are similar only once. Put a square around any endings that begin, "I can't" or "I won't." List them below on the Injunction List. Write only once any that are similar.

Mandate List
Injunction List

Many times you will have feelings that will cause you to think of the mandate or injunction. What you have learned about these thoughts and feelings usually determines how you will act.

Instructions. Take the list of mandates and injunctions from this exercise to someone whom you respect and believe to be honest. Look for someone who has been sober, clean, and out of trouble for a long period. This could be a counselor, someone in AA or NA, or an acquaintance. Ask the person if he or she thinks these mandates and injunctions are true. If the person does not think the mandates and injunctions are true, circle them.

If you have a belief that is true and is causing pain for you, write down how you are dealing with it. Ask people whom you trust how they deal with this situation to make it work for them.

Exercise No. 20: Challenging Mandates and Injunctions

Purpose. This exercise will help you to understand your mandates and injunctions and make choices about how you want them to affect you in the future.

Instructions. Fill out this page and the following worksheets about your mandates and injunctions by using the information from Exercise No. 19.

List the mandates you think might be false after talking with other people about them.
List the injunctions you think might be false after talking with other people about them.
List the mandates and injunctions you believe might be true after talking with other people about them, even though the way you handle them doesn't work.

Exercise No. 21: Challenging Mandates

Purpose. This exercise will help you to understand why you continue to think and feel the way you do. It will also help you change these thoughts and feelings. Complete as much of the worksheet as you can.

Instructions. Make five copies of this exercise. Go back to each of the mandates from Exercise No. 20, part 1. Complete the following statement and answer the questions about the statement:

Mandate __________:
I Must

Or else (What do you believe will happen?)
Challenging the Mandate:
1. Who taught you that you must do this?
2. Is it possible you were taught wrong?
3. Do you believe the mandate is [ ] True or [ ] False?
4. If it is false, what might be the truth?
  
  Based on this truth, another way I can think is
5. The feelings that I have when I think this way are
  
  If I change the way I think, I will feel
6. When I think this way, I want to
  
  What I could do instead is
If I continue to think, feel, and act the way I did in the past, what is . . .
1. The best that can happen?
2. The worst that can happen?
3. Most likely to happen?
If I change the way I think, feel, and act, what is . . .
1. The best that can happen?
2. The worst that can happen?
3. Most likely to happen?

Exercise No. 22: Challenging Injunctions

Purpose. This exercise will help you to understand why you think and feel the way you do and how you can change these thoughts and feelings. Complete as much of the worksheet as you can.

Instructions. Make five copies of this exercise. For each of the injunctions listed in Exercise No. 20, part 2, complete the statements below:

Injunction __________:
I Must

Or else (What do you believe will happen?)
Challenging the Injunction:
1. Who taught you that you must do this?
2. Is it possible you were taught wrong?
3. Do you believe the Injunction is [ ] True or [ ] False?
4. If it is false, what might be the truth?
  
  Based on this truth, another way I can think is
5. The feelings that I have when I think this way are
  
  If I change the way I think, I will feel
6. When I think this way, I want to
  
  What I could do instead is
If I continue to think, feel, and act the way I did in the past, what is . . .
1. The best that can happen?
2. The worst that can happen?
3. Most likely to happen?
If I change the way I think, feel, and act, what is . . .
1. The best that can happen?
2. The worst that can happen?
3. Most likely to happen?

Exercise No. 23: Improved Reactions to Mandates and Injunctions

Purpose. This exercise will help you find new ways to react to the mandates and injunctions that are true.

Instructions. Make five copies of this exercise. For each of the mandates and injunctions listed in Exercise No. 20, part 3, complete the statements and answer the questions below.

Mandate or Injunction _________
1. A. I Must or Can't
  
  Or else (What do you believe will happen?)
  
  Another way I can think is
2. The feelings that I have when I think this way are
  
  If I change the way I think, I will feel
3. When I think this way, I want to
  
  What I could do instead is
If you continue to think, feel, and act the way you have in the past, what is . . .
1. The best that can happen?
2. The worst that can happen?
3. The most likely to happen?
If you change the way you think, feel, and act, what is . . .
1. The best that can happen?
2. The worst that can happen?
3. The most likely to happen?

Exercise No. 24: Management of High-Risk Situation

Purpose. Make four copies of this exercise. The exercise will help you pull together all of the things you have learned. You will have a better chance at recovery if you use everything you learn.

Instructions. Use one worksheet in this exercise for each of the four Critical High-Risk Situations in Exercise No. 17, part 5. Answer the following questions.

Summary title of critical high-risk situation ________
Describe the critical high-risk situation.
Describe three ways you can avoid this critical high-risk situation without avoiding responsibility.
List three ways that you could handle the situation differently if you cannot avoid it.
Read the mandates from the worksheets in Exercise No. 21. List the one that happens most often when you are in this critical high-risk situation. Then write down a different way that you could think instead.
1. Mandate
  
  A different way to think is
Read the injunctions from the worksheets in Exercise No. 22. List the one that happens most often when you are in this critical high-risk situation. Then write down a different way that you could think instead.
1. Injunction
  
  A different way to think is
Read the mandates and injunctions from the worksheets in exercises no. 21 and 22. List the one that happens most often when you are in this critical high-risk situation. Then write down a different way that you could act instead.
1. Mandate/Injunction
  
  A different way to think is
Read the worksheets for Exercise No. 16 again. List the summary titles of the critical warning signs that happen because of this critical high-risk situation. Describe how the critical warning signs happen to you. Then describe what you will do differently in the future to prevent the warning signs from getting worse.
1. Summary Title No. 1
2. Summary Title No. 2
3. Summary Title No. 3
4. The way these critical warning signs happen to me is
5. What I will do in the future to prevent the warning signs from getting worse is

Section V: What Is My Personal Plan To Recover?

In this section, you will pull together all that you have learned to form relapse prevention strategies. You will also map out a daily plan and inventory for recovery day by day. You have almost completed the workbook. When you do you will be ready to move forward in your ongoing recovery.

Exercise No. 25: Relapse Prevention Strategy No.

Purpose. This exercise will help you to put to use all that you have learned.

Instructions. Make four copies of this exercise. Fill out one for each of the worksheets that you completed in Exercise No. 24. Read the exercises and answer the questions on this page and on the top of the next page (up through "When I have these mistaken beliefs, I need to . . ."). Then write the information on a card. Also finish the rest of the questions in this exercise.

Read the card every morning before you start your day. Carry the card with you every day so that you can use it to remember how to deal with high-risk situations. Review the information on the card every night. Talk to someone in AA or NA about anything on the card that happened to you that day and how it worked out for you. Make any changes you have to in order to make things work out better.

Critical High-Risk Situation _____________

Summary Title

How it happens

When this happens, I need to

Mistaken beliefs (mandates and injunctions) it results in

When I have these mistaken beliefs, I need to

Think:

Feel:

Act:

Three critical warning signs mistaken beliefs cause

When these warning signs occur, I need to

Summary of Action Plan: Describe how you are going to avoid or handle the critical high-risk situation, correct the mistaken beliefs, and stop the relapse warning signs from getting worse.

People who will help me with this plan if I have trouble:

Name Telephone Number

Exercise No. 26: Daily Recovery Plan

Purpose. Having a plan for each day will help you to recover and stay in recovery. There are some basic things you can do to recover. Not everyone who recovers does all these things. However, people who have trouble recovering must do them if they want to be successful. Many of these things are simple. While they are important for almost everyone, they are very important for people in recovery. They help to heal the brain damage and other problems that result from drinking and drug use that make it hard to handle your thoughts, feelings, and actions.

Instructions. Read the information below. Review it when you make out your daily plan for recovery.

Diet: The things you eat and drink can affect the way you think, feel, and act. Sugar, white flour, and caffeine can cause depression, mood swings, and angry feelings. They can cause you to be confused and make you tired. Chemically dependent people should use them only in very small amounts.

You should try to eat three small meals and three snacks per day. You should eat fruit, vegetables, whole grain bread and cereal, meat, and dairy products.
Vitamins: When you are recovering from chemical dependency, the right kinds of vitamins can improve the way you think, feel, and act. It is a good idea to take vitamin B complex or a stress formula tablet daily.
Meetings: Going to AA or NA meetings can help you in recovery more than anything else. It is important that you go to as many meetings as possible. The more you are around other recovering people, the more your thinking will change.
Exercise: Aerobic exercise for a half hour each day will help your body to recover from the damage done by alcohol and drugs. Examples of aerobic exercise are fast walking, running, swimming, cycling, and rowing. These activities make your heart beat faster and your lungs work better. You do not need to work out until you're exhausted. Aerobic exercise is different from lifting weights or other body building exercises.
Relaxation: By learning how to relax, you can get back in control when you begin feeling "crazy." The easiest way to relax is to follow this three-step process:
1. Breathe in and out through your nose.
2. Feel your lungs fill up with air when you breathe in and feel them empty when you breathe out.
3. Gradually slow down your breathing to a slow, regular rhythm. Practice this deep, relaxed breathing several times a day. The more you practice, the better it will work when you need it.
Rest: You will feel better if you have a set time to go to bed at night and a set time to get up in the morning. Regular rest helps you recover from the damage that alcohol or drugs have done to your body and mind. It also helps you think more clearly.
Work on Other Problems: Make it a goal each day to work on other things besides recovery. These things may be getting a job, finding a place to live, or paying off debts. If you are working at making progress, even in small ways, you will feel better about yourself.
Sponsor: Get a sponsor through AA or NA and talk to that person face to face, or on the phone, at least once each day. It helps to have someone to talk to who knows what you are going through. Your sponsor can give you advice and hope.
Daily Plan and Inventory: You can increase your chances of recovery if you fill out and use your daily recovery plan and inventory sheets.
Review Relapse Prevention Strategies: By reading your relapse prevention strategies from Exercise No. 25 every day, you will be more aware of your high-risk situations and relapse warning signs. This awareness will help you avoid trouble before it gets out of hand.

Daily Recovery Plan Sheet

Purpose: Make as many copies of this sheet as you need. Having a plan for each day will help you recover. It is important that you fill out one of these sheets every day and review it every night to see how much of it you completed. Check off each item that you complete. Talk to your AA/NA sponsor about how well you stuck with your plan.

Day
Date
Name

Planned Meal and Snack Times

Take Vitamins ________

Planned Recovery Activities

See Counselor
Time

Talk to Sponsor
Time

Go to AA/NA
Times

Things I have to do today:

.

Activity Time

1. Make out my daily schedule

2. .

3. .

4. .

5. .

6. .

7. .

8. .

9. .

10. .

11. .

12. .

13. .

14. .

15. .

Sponsor's phone no.

Second contact and phone no.

Exercise No. 27: Evening Inventory Sheet

Purpose. Make as many copies of this sheet as you need. This exercise will help you learn day by day. You will change a little bit each day.

Instructions. At the end of each day, review your Relapse Prevention Plans from Exercise No. 25. Then answer the questions in this exercise. Talk to someone whom you trust, such as an AA/NA sponsor or a sober friend. Review this sheet with this person. Ask him or her for ideas on whether you could handle things better and how.

What high-risk situations did you have today?
How did you handle them? How did you think, feel, and act?
What mandates and injunctions did you have today?
How did you handle them?
What warning signs did you have today?
How did you handle them?
I need to call
to talk about the answers to these questions.
What was the most important thing you learned?
What can you do differently tomorrow to make things better?

Concluding Remarks

We hope you have worked through all the exercises in this workbook. If you have, then you are ready for the next step, which is the most important of all: putting your relapse prevention plan into action. If you have not completed the entire workbook, we hope you will go back and complete it.

You must stop using alcohol and drugs. However, this action alone will not change your life. Recovery means giving up your old ways of thinking, feeling, and acting, so that you can have a better life. You can live without worrying about legal problems, getting alcohol or drugs, and all of the issues associated with chemical dependency.

In order for this to happen, you must put the things you have learned here into action. You also must be willing to learn more. Many people who used to abuse alcohol or drugs and commit crimes are living healthy, happy lives today because they worked on the suggestions in this workbook. You can, too.

TAP 19 Table of Contents

Last Updated 11-7-02