CONSTRUCTIVE (RELAPSE PREVENTIVE) THINKING
1. Thought Stopping: I Ôm not going to think about that; IÕve already made my decision.
2. Thought Substitution: IÕm in danger -- IÕd better be alert; I think IÕll call Bob; I think IÕll plan my vacation.
3. Debating/Disputing/Challenging Your Addictive Voice: Where is the evidence? Is this thought or belief true or valid? How does this thought or belief serve my best interest?
4. Coping Statements: This feeling will eventually pass; ItÕs hard, but not too hard; Condemn the behavior, not the person.
5. Positive Affirmation: I have said no to myself before -- I can do so again; IÕm going to treasure my sobriety; Even if I have lapsed, I can accept myself
6. Review of Goals (Desirable Outcomes): I want to stop drinking -- itÕs my goal; I have already decided that I want to keep my relationship with my wife; I want to go home sober.
7. Review of Negative Consequences (Undesirable Outcomes): Eventually, I will lose my job; I canÕt take two drinks without taking several more and getting drunk; My relationships will suffer.
8. Do Written Homework (such as the ABC worksheet from SMART Recovery).
9. Refraining: Look at the situation from another angle or another personÕs viewpoint. Look at the benefits of choosing not to engage in the addictive behavior.
10. Rational-Emotive Imagery: Imagine yourself behaving or feeling differently about the situation. Close your eyes and practice responding to someone in a different, more rational, more effective manner.
CONSTRUCTIVE (RELAPSE PREVENTIVE) ACTIONS
1. Get involved in a project or a recreational activity.
2. Walk the other way.
3. If there are any remaining liquor, drugs, sweets, or other addictive substances in the house, throw them out or flush them down the toilet.
4. Call a friend.
5. Fill in a worksheet.
6. Do something intentionally to lift your spirits other than drinking or drugging: e.g., climb a mountain, go for a brisk walk.
7. Have some seltzer or other non-alcoholic beverage.
8. Go to a recovery group meeting.
9. Read a chapter from a recovery self-help book.
10. Divert/enjoy yourself: Exercise, go for a walk, watch TV, play a game, cook, take a hot bath, have a cup of coffee, read the newspaper, listen to music.