hey there everybody and welcome back to the addiction and mental health Disorders Treatment
hey there everybody and welcome back to the addiction and mental health Disorders Treatment manual I'm your host Dr Donnelly Snipes
today we're talking more about enhancing self-efficacy this is unit 1 part 25.
so we talked about what self-efficacy is we talked in general about strategies to increase
self-efficacy in this activity what I really want you to focus on is drilling down and identifying
the your confidence in managing each issue and the skills and tools you need to do that
as I've mentioned in other videos a lot of the goals a lot of the targets that you're working
toward whether you are recovering from anxiety or depression or eating disorders or or addiction
they're going to be very similar a lot of the underlying issues or Associated issues
are very similar between mental health and addictive disorders
so when it comes to physical health and conditions how confident are you that you
can manage your Cravings or urges and what would it take on a scale of one to four one not very
confident four totally confident what would it take to move your confidence to a three or a four
in terms of fatigue what is your confidence that you know what's causing it and how to address it
and that you can do it scale of one to four what would it take to get you to a three or a four
when it comes to improving your sleep what is your confidence that you actually can do that
a lot of people who struggle with insomnia or night terrors because of trauma may not
have a lot of confidence that they can actually improve their sleep because they've been trying
for so long all right so recognizing that your confidence is low there what can you do in order
to increase your confidence maybe you need to see a sleep specialist maybe you need to see a trauma
therapist and do some EMDR you know I don't know what specifically your issue is but recognizing
if you don't have the tool yourself who does who can teach it to you who can provide it to you so
you can move your confidence in your ability to manage that issue up to a three or a four
pain management is the same way in terms of your affect or your emotions what is your confidence
that you can manage your anxiety your depression your resentment your guilt and your grief
all of those can be huge relapse triggers for depression for addiction for a variety of other
things so what is your confidence that you can manage those feelings and what would
it take to move your confidence up what do you think you need in order to feel more confident
in terms of your cognitions your attitude and your stinking thinking is what we call it an
addictions what how how sorry how confident are you that you can start embracing a more
optimistic or at least a more balanced viewpoint how confident are you that you can cope with
triggers in your environment things that in your personal environment that you may or
may not have control over that may trigger your Cravings your anxiety your depression
and your relationships how confident are you that you can develop supportive relationships
and set and maintain healthy boundaries so spend about 50 minutes as usual and identify your level
of confidence and man in managing each of these issues why you feel that way and what strategies
have worked in the past and what you would need to add in order to move you up to a three or a
four on a scale of one to four in terms of your confidence in your ability to manage these issues
tips that might be helpful write and review self-affirming statements that
you can review every single morning that you can do this
avoid comparing yourself with people further along in the process than you
or even people that are at the same place in the process as you you don't know what they've got
going on you may have trauma and depression and addiction and they may have addiction
or they may have addiction and physical health issues you know everybody's got stuff we don't
know exactly what they have going on so don't assume that you're both starting at the same place
and working with the same resources join a support group avoid detractors and unconstructive critics
constructive feedback can be helpful but for people who are just negative Nellie's
that is going to do nothing but tear down your sense of self-efficacy get a coach or a sponsor
start each day with a dedication to your recovery start each day reminding yourself
why recovery is important and why you are determined to do these behaviors
and keep a log of your daily weekly and monthly successes
one of the things that I like is the efficacy media meet efficacy meter
asking yourself you know where am I today for particular goals I won't do it I can't do it
oh I want to do it how could I do it I'll try I can I will
and then I did so where are you in that process for the goals that you want to accomplish today
people with a strong sense of self-efficacy view challenging problems as tasks to be mastered as
challenges they believe that difficult tasks and situations are opportunities to grow and
are determined and persist even in the face of adversity even when things get tough they keep
on going they recover quickly from setbacks and disappointments and focus on personal successes
and positive outcomes they don't dwell on what didn't happen they focus on what did
and what they can do better and they're able to separate their value as a person
from their successes and failures and that is really important remember you are lovable you
are worthwhile even if you make a mistake even if you relapse even if you engage in
a behavior you didn't want to engage in okay let's get curious about why that
happened but that doesn't mean you're any less deserving of love and recovery and happiness