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Metacognitive Training

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  1. Introduction
    Identify your fire
  2. Choose your own adventure
  3. Self-Esteem & Stigma
    Introduction
  4. What are self-esteem and stigma?
  5. Self-esteem, stigma and substance use
  6. Activity 1- Communication tools
  7. Activity 2- Creating a positive self-concept
  8. Activity 3- Focusing on your strengths
  9. Summary
  10. Quiz
  11. Explaining Situations
    Introduction
  12. What are attributions?
  13. Attributional styles and substance use
  14. Activity 1- Balanced explanations Part 1
  15. Activity 2- Balanced explanations Part 2
  16. Activity 3- Practicing explanations
  17. Summary
  18. Quiz
  19. Worrying & Coping
    Introduction
  20. What is rumination?
  21. Worrying and substance use
  22. Activity 1- Observe your thoughts
  23. Activity 2- Postpone rumination
  24. Activity 3- Shift your attention
  25. Activity 4- Sensory grounding
  26. Activity 5- Relaxed breathing
  27. Summary
  28. Quiz
  29. Attention & thinking
    Introduction
  30. Terms are related to thinking and memory
  31. Attention and substance use
  32. Activity 1- Card games
  33. Activity 2
  34. Activity 3- Problem Solving
  35. Summary
  36. Quiz
  37. Relapse
    Introduction
  38. What is relapse?
  39. Cravings, triggers, and relapse
  40. Activity 1- Managing triggers
  41. Activity 2- Alternative strategies
  42. Activity 3- Emergency plan
  43. Activity 4- Learning from each relapse
  44. Summary
  45. Quiz
Metacognitive Training Activity 5- Relaxed breathing
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Lesson 26 of 45
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Activity 5- Relaxed breathing

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  • Lie down or sit comfortably and close your eyes. Place your hand on your stomach and concentrate on your breathing
  • Pay attention to how you are inhaling and exhaling.
  • Now start to count your breaths backwards from the number 29 each time you exhale (either aloud or in your thoughts).
  • Consciously breathe in slowly through your nose and exhale (29), breath in and out (28), and so forth until you reach 0.
  • Repeat this exercise, especially whenever you need to ground yourself from thoughts.