159 -7 Habits to Recovery from Depression and Anxiety
Counselor Toolbox

 
 
00:00 / 46:51
 
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7 Habits for Effective Recovery

Counseling CEUs are available for this presentation at https://www.allceus.com/member/cart/index/product/id/710/c/

Objectives
~ Review the 7-Habits of Highly Effective People and how they apply to recovery from mental health and addiction issues
Be Proactive
~ Be response-able
~ Your life (Vehicle)
~ What people things and activities are important to your life? What is your destination / Good Orderly Direction?
~ What thoughts, attitudes and self talk will help you move toward that destination? (Empowering, accepting, compassionate)
~ What actions will help you move toward that destination? (self-care, building support, therapy, new job…)
~ What challenges or adversities can you plan for and mitigate? (Illness, financial stresses, bad days, deaths, holidays…)
Be Proactive
~ Be response-able
~ Your recovery (Engine)
~ What people things and activities are important to your recovery? What do you need to do to maintain your happiness?
~ How is your recovery important to your overall life goal or destination? In what ways does it impact the people and things that are important to you?
~ What challenges or adversities can you plan for and mitigate?
Be Proactive
~ Focus on what is within your control
~ Imagine a blizzard or hurricane is coming
~ What is and is not within your control?
~ How can you minimize the distress
~ How can you maximize the happy and build your reserves
~ Make a list of things (including positive things) that are within your control
Be Proactive
~ Develop skills to help you regulate your emotions, urges and actions and choose those that help you move toward happiness.
~ Admit and learn from mistakes
~ Practice the 3 finger rule
ACT
~ Action
~ Changes
~ Things

~ What action can you take right now to start changing things for the better?
Begin with the End in Mind
~ Most failures result from failure to envision/plan (within reason)
~ Going to the gym
~ Going to the grocery without a list
~ Going on vacation without a destination
~ Starting a project without a plan
Begin with the End in Mind
~ Envision in your mind what you cannot at present see
~ If you were happy, what would be same and different?
~ What is your personal mission statement (revisable)?
~ What do you do?
~ How do you do it?
~ Why do you do it?
~ What do I really want out of life?
~ What am I uniquely put on earth to achieve?
~ What do I believe my purpose or mission is in life?
Begin with the End in Mind
~ Envision in your mind what you cannot at present see
~ If you were happy, what would be same and different?
~ What is your personal mission statement (revisable)?
~ What do you do?
~ How do you do it?
~ Why do you do it?
Begin with the End in Mind
~ Plan ahead and set goals
~ Specific
~ Measurable
~ Achievable
~ Time Limited
~ Realistic
~ Rewarding
~ Envision reaching your destination daily.
~ Keep track of progress toward your destination.

Put First Things First (Purposeful Action)
~ Recognize that not doing everything is okay.
~ Prioritize by practicing mindful discipline
~ Remind yourself why you do the things you do
~ For new opportunities, ask “Does X get you closer to the things that are most important to you?”
~ Organization reduces stress and energy expenditure
~ Do you have energy and time to do it over if you don’t do it right the first time? (Outlining)
~ It's all right to say no or ask for help when necessary to focus on your highest priorities.
Put First Things First (Purposeful Action)
~ Practice Time Management
~ List the “have tos” for a week
~ Cross off anything that doesn’t get you closer to your goals. (paying bills vs. social media)
~ Prioritize what is left
~ Delegate when possible
~ Simplify when possible
~ Make a plan to balance the tasks with the goals
~ Finishing a project vs. kids baseball game
Put First Things First (Purposeful Action)
~ Address procrastination
~ Fear of success
~ Fear of failure
~ Lack of motivation
Think Win-Win
~ Four vital character traits:
~ Self-Respect: Sticking with your true feelings, values, and commitments
~ Respect and compassion for others ideas and feelings of others
~ Abundance Mentality: Believing there is plenty for everyone
~ Wisdom: Ability to walk the middle path both/and
~ 3 steps
~ See the issue from the other person’s point of view and identify key issues involved
~ Determine what a successful resolution would look like
~ Identify and effectively communicate options to achieve those resolutions, including compromise
Think Win-Win
~ Your success doesn’t mean someone else’s failure
~ Cooperation is less stressful than competition
~ Surround yourself with people smarter than you
~ Look for ways you can cooperate to achieve mutual goals “How can this resolve to make us both happy?”
~ Examine common areas of competition for purposefulness and cooperation
~ Job promotion
~ Relationships
~ Attractiveness
Problem Solving Paradigms
Seek First to Understand, Then to Be Understood
~ Actually listen (diagnose, then prescribe)
~ To yourself…shutting out the “should voices”
~ To others…without trying to form a response
~ Types of listening
~ Pretending: humming along while not really following.
~ Selective listening: hearing what you want to hear.
~ Attentive listening: paying attention to the words.
~ Empathic listening: intending to understand what the other is trying to communicate.
Seek First to Understand, Then to Be Understood
~ Look at the bigger picture
~ Avoid only focusing on certain aspects
~ Use factual, not emotional reasoning

Synergize
~ Have one common vision – one common goal
~ Have a sense of self
~ Value differences and new ideas – stay authentic
~ Embrace trust and elicit support
~ Accept the better way will likely not be their way…100%

~ Be respectful to everyone – everything
~ Be able and willing to apologize and forgive
~ Practice mindful listening (listen with empathy)
~ Maintain an open desire to understand
~ Control negative judgment
~ Stay with Win / Win

Sharpen the Saw / Prevent Vulnerabilities
~ Happiness requires rest and renewal…balance
~ Which takes more time… sawing a tree with a completely dull blade or taking the time to sharpen the blade before sawing the tree?
~ Time-limit problem focus
~ Physical: Good nutrition, sleep, relaxation, exercise
~ Social/Emotional: Making meaningful connections with others and maintain a compassionate awareness of self
~ Mental: Learning, hobbies, reading, writing, mindfulness
~ Spiritual: Explore your interconnectedness with others and everything
Summary
~ Proactivity helps people stay healthy and energized, effectively plan for known stresses and prepare for the unknown reducing fear of the unknown and last minute chaos.
~ Beginning with the end and putting first things first helps people identify what areas and tasks to use their limited energy on
~ Think win-win, seeking to understand and synergizing all help reduce stress associated with competition and misunderstandings to help all people move toward happiness
~ Sharpening the saw helps people focus on preventing and mitigating vulnerabilities.

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