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.
(author unknown)