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BACKWARD STEPS TO ADDICTIVE BEHAVIORS
TRIGGERS - External, interpersonal, and intrapersonal.
Which areas are the riskiest for you?
Which do you have the most difficulty combating?
Rate each category from 0-10 (where 10 is the riskiest or most difficult).
a.____ Conditioned responses in certain settings
b.____ Unpleasant emotions
c.____ Unpleasant physical sensations
d.____ Pleasant emotions
e.____ Pressure from others
f. ____ Conflict with
others
g.____ Socializing
h.____ Testing personal control
IMAGINING/FANTASIZING - Start to imagine what it would be like to... how
you would feel, how you would think and act ... then...
"STINKING THINKING" - Irrational beliefs, cognitive distortions, and
rationalizations that you used to convince yourself to take the backward
step.
a.___ Negative exaggeration; awfulizing;
catastrophizing.
b.___ Self-downing / self denigration.
c.___ Rationalizations:
"It won't really matter."
"I deserve it."
"I will only have one."
"It's been a long time."
d.___ Low frustration tolerance:
"7 can't stand it."
"It's awful."
e.___ The tyranny of the should:
"It shouldn't be so hard."
"I shouldn't have this problem."
"S/he shouldn't speak to me that way."
"The world stinks, and it shouldn't!"
PLANNING
- 'Tll just go down to the store and buy a
bottle."
- "I'll finish this project and then go to the
bar."
- 'Tll take some money out of my other account."
- Others:_____________________________________________________
ACTING - Behaviors that led to UNDESIRABLE OUTCOMES (list them)
Teach yourself how to respond at each step. Even though it gets harder to
intervene at each step along the way, it can be done. Practice rehearsing
relapse preventive self-talk in SMART Recovery group meetings
(role-playing is an excellent exercise), out loud at home, into a tape
recorder, or in writing.
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