Tag Archives: cognitive behavior therapy

Defeating Addictive Urges

Posted on August 24, 2016

Anatomy of an Urge

by Farmgirl68 (Connie)

While taking the facilitator training, I watched a video with Joe Gerstein where he showed the ABC relationship with a lapse and how it often involves a belief (B) or a consequence (C) turning into another activating event (A) thus creating a cascade of ABCs.  This intrigued me, and putting it together with the way I had noticed my own urge experiences, I realized most of the time there is a basic pattern an urge takes on for me.  Being a very visual thinker, I began to formulate on my computer screen a picture of how my urges occur. Continue reading

How to Manage Your Emotions

Posted on July 26, 2016

Building Resilience Part II: How to Manage Your Emotions

Originally posted here, for the Center for Motivation & Change

resilience_1Being resilient means being able to face adversity and cope well enough that you recover relatively quickly. In Part 1 of our resilience discussion in the March newsletter, we reviewed the ways that your perspective can actually mitigate some negative effects of stress. Now in Part 2, we’ll discuss the research that tells us about how to decrease the stress you experience through prevention by managing your emotions with skill and being mindful of the positive things in life. In Part 3 next month, we will talk about the value of getting enough sleep, exercise, oxygen, and healthy food.

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Careers for People Who Want to Give Back

Posted on May 3, 2016

Pair of male friends greeting each other with a handshakeMany people who have struggled with addiction feel grateful for the support that they were given during their recovery process, and want to “pay it forward.” And fortunately, there are several careers that provide an opportunity to give back by helping others.

Whether on an individual, community, or population level, below are three options that allow people to give back through their career. Continue reading

Which SMART resources do people find helpful? Results from 2015 survey

Posted on March 2, 2016

check list color doodle, speech bubbleEach year, SMART Recovery issues an annual survey to gain feedback from SMART participants. Respondents range from people who are actively in recovery and using SMART’s resources to family and friends, SMART volunteers, and treatment professionals. This year, 1,325 people responded – making it the largest response since the survey was launched in 2008.

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Having Trouble “Staying Stopped”?

Posted on January 18, 2016

Refuting Your Excuses
by Michael Edelstein, Ph.D.

“It’s easy to quit smoking. I’ve done it hundreds of times.” ~Mark Twain

Excuses Stopping? Easy. “Staying stopped?” Not so much.

Have you ever had thoughts like these?:

“I can start tomorrow”, “I really need a drink”, “I’m too tired”, “I’ll just have one”, “This is how I have fun with my friends, it’s not hurting anybody,” “It’s too hard to quit.”

“Excuses” are statements we sometimes make to ourselves that make our addictive behavior seem reasonable.

In other words, we use excuses to justify behavior that we know is harmful. These excuses are destructive. They block, interfere, or sabotage our goals of addiction recovery and more. We may be so practiced in thinking these excuses that they have become automatic. We may not even be aware that we’re making these excuses unless we pay close attention to our thoughts.

“Refutations” are statements that disprove or weaken an “excuse.”

“Refuting Your Excuses” is an exercise for learning to pay attention to our habitual excuses and to evaluate them logically. Is the excuse true? Does it make good sense? Is it helpful?

How to Refute an Excuse:

1. For a recurring or current excuse you use, Continue reading

To Tame An Urge

Posted on November 3, 2015

Magnifying glass on the word Redefine and related terms such as revise, redo, revisit, review, reposition, rethink, reconsider, reinvent, remodel and reevaluate

We all have triggers. It might be a situation or an emotion; a sight, sound or smell; a holiday or a time of day. Something that our brain learned over time to associate with our addictive behavior, and that it needs to unlearn as we start to break that connection. For me, it was cocktail receptions. They weren’t the only situation I associated with drinking – far from it – but they were one of the toughest. At the end of a long day at a conference, having watched what felt like 11,000 nearly-identical presentations in a row (and gulping down way too much coffee in order to stay alert) those clinking glasses and twinkling lights exerted a powerful pull. And the few times I ‘slipped’ after I quit (fortunately, one-drink slips) were at cocktail receptions. After the second time it happened, I knew I had to confront the situation…by avoiding it. Continue reading