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    Life Coaching Recovery Workbook
    Life Coaching Recovery Workbook
    Life Coaching Recovery Workbook
    Ebook186 pages1 hour

    Life Coaching Recovery Workbook

    By Dr. Dawn Levitan

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    About this ebook

    The Life Coaching Recovery Workbook was designed to help you to work through your thoughts and feelings that may be interfering with your emotional and physical wellness. Utilizing a Cognitive Behavioral approach each exercise helps guide you to create a recovery plan, support system and helps you clarify your understanding of the behavior, thoughts and feelings that contribute to your current life struggles. Examining our thoughts, feelings and behaviors can help you improve your relationships with family, friends and coworkers. It can be used as part of a recovery plan you develop with your mental health professional, in a structured hospital setting or outpatient program. I hope you find this workbook to be a useful tool as part of your recovery program, or just as a tool to help you navigate the challenges and obstacles we face in every day life.

    LanguageEnglish
    PublisherDr. Dawn Levitan
    Release dateSep 25, 2019
    ISBN9780982489284
    Life Coaching Recovery Workbook
    Author

    Dr. Dawn Levitan

    Dr. Dawn R. Levitan is a cognitive behavioral therapist who earned a Bachelors of Science in Chemistry & Psychology from Barat College, Masters of Social Science from the University of Chicago, and a Doctorate of Education from Northern Illinois University. Dr. Dawn has over 30 years of experience in providing mental health services in hospital, outpatient settings, private practice and conducting workshops. She is a Certified Canfield Success Principles Trainer and Life Coach who can help you or your organization find focus, identity goals, release barriers, develop new patterns of behavior and achieve a better life.

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      Book preview

      Life Coaching Recovery Workbook - Dr. Dawn Levitan

      CHAPTER 1:

      Therapy & Recovery Coaching

      Recovery Tools

      Therapy & Recovery Coaching can help you to focus on long standing personal issues and problems that limit your ability to be in control of your own life. Whether you are attending a hospital-based program or intensive outpatient program, individual therapy or just want to improve your life, this workbook can help. Exploring old beliefs and behaviors that may be contributing to difficulties in your life and learning how to change your thoughts, feelings and behaviors can improve the overall quality of your life. Feel free use these tools with your therapist and share them with others who may also benefit. Focusing on sleep, exercise, good nutrition, and medication are the some of the basic recovery tools to regain emotional wellness and physical health. Examining your racing or distorted thoughts and how they influence your moods will lead to a greater understanding of how your thoughts affect your feelings. Learning how to change your thoughts and manage your moods can lead to an improvement in how you relate to your loved ones, family, friends and coworkers.

      Sleep Pattern

      Keep track of your sleep, nutrition and energy level. The quality of your sleep, your daily nutrition, and your overall energy level help you get through each day successfully or may indicate a need for change in your personal daily habits. How you take care of your physical health is a reflection of your self-respect.

      Sleep Pattern

      Fell asleep at: Woke up at: Up for the day at:

      Woke up how many times?

      Stayed awake for:

      Total Amount of Sleep:

      Sleep Quality: Refreshed Tired / Fatigued Took Naps

      Nutrition

      Breakfast Lunch Dinner Snacks

      Energy Level

      High Average Sluggish Fatigued

      Thoughts about your nutrition plan for the day:

      Medications

      Keeping track of your medications, side effects, and how you are feeling on a daily basis will help you and your doctor get a better idea of your overall health and well-being.

      Doctor:

      Counselor:

      Medication Questions:

      1. Dose Time Side Effects

      2. Dose Time Side Effects

      3. Dose Time Side Effects

      4. Dose Time Side Effects

      Vitamins & Supplements

      Support People

      Support people and groups are those who you can call anytime and count on when you feel off balance and may be relapsing. Support people may or may not have similar experiences to yours, but they are trustworthy, emotionally available, and stable individuals. Call them and ask for help if you are feeling off balance and need support.

      Write down the name and phone numbers of your support people.

      1.

      2.

      3.

      4.

      5.

      Support Groups

      Name Date Time Location

      1.

      2.

      3.

      Mood Rating

      Be aware of your overall mood for one full day. Notice what you were thinking about, what was bothering you or on your mind.

      What was going on for you today emotionally?

      What were the issues and challenges that you were dealing with today?

      Overall, how are you feeling about the way you handled things today?

      What behaviors and thoughts were causing you difficulty?

      Mood Rating

      Anxiousness, depression, a sense of elevated mood or feeling as if you don’t care about anything, are feelings to keep track that can be improved and stabilized.

      Rate your mood at these times on a 1 to 5 point scale with 5 being the best.

      1 - Very Negative

      2 - Slightly Negative

      3 - Neutral

      4 - Mostly Positive

      5 - Very Positive

      9am 3pm 9pm

      What are some reasons your mood was a concern at the times above?

      Eating & Meal Planning

      Nourishing your body helps your mind and spirit recover as well. Keep track of your food plan for the day. If you are struggling to gain control of your daily activities and get your life back together, you might also need to keep track of your nutrition and meals.

      Date: Time:

      Breakfast

      Snack

      Lunch

      Snack

      Dinner

      Recovery Tasks

      Recovery tasks are the basic behaviors, thoughts and feelings that are challenging for you. Learning new ways to cope with the stressors in your life and adjust to the changes will help you feel more emotionally stable as you move forward from this day on.

      My Recovery Tasks (skills, thoughts, behaviors) I can work on today to help myself are:

      Feedback/support or ideas from others:

      Process Issues

      A process issue is a behavior, thought, or emotional issue that you need to talk about with a

      support person or group to help move you forward in healing your life. You may need to talk about something that happened in your past or something that is difficult for you today. Sometimes, feedback from others can give us a fresh perspective and help us release the past.

      What are your process issues to focus on today?

      Feedback/Support or ideas from others:

      Types of Distorted Thinking

      Distorted thoughts refers to the way we talk to ourselves in our heads. Slef talk that is negative and critical keeps us stuck in a never-ending cycle of defeat. When you learn to identify the twisted thoughts you can start to change the way you think, feel and respond in any situation.

      Notice and write down the type of distorted thinking that is your current thought habit as you go through your day.

      All or Nothing Thinking - Seeing things as black or white.

      Overgeneralization - Always seeing the negative side and losing out.

      Mental Filter - Focusing on a single negative detail exclusively.

      Discounting the positive - Ignoring good outcomes as if they don’t count.

      Labeling - Attaching a negative label to yourself or others - I’m stupid, I’m a loser.

      Personalization - Taking everything personally as if things are always & only about you.

      Blame - Putting the blame on

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