Coping with Cravings - "DEADS" skill
Name the Thinking Trap
All about me
Misc.
Alcohol
100

(D) EADS

Delay: The mental activities of cravings and urges disappear over time unless you actively maintain them with your attention. Given time, they will run their course and disappear. If they aren’t gone in 10-15 minutes, then chances are you are still exposed to the stimulus that cued the urge in the first place. And after a short time, there will be fewer cravings and the ones you have will diminish in intensity.

100

You see things as all good or all bad with no gray area in between.

Black and White Thinking

100

What is one COMMUNICATION skill you'd like to work on?

100

Name the 3 parts of the CBT triangle

Thoughts, emotions, behaviors

100

True or false. Humans have been drinking alcohol for about 9000 years.

True

200

D(E)ADS

Escape: Simply said, get out of the situation as soon as possible. For instance, say you show up to a friend’s house and find that they are passing around a joint of marijuana. Do not stall and don’t worry about coming up with an excuse. Just leave immediately.

200

This is when we use words like "always," "never," or "everybody" to draw a conclusion based on one example.

Overgeneralization

200

What is one thing you would recommend to someone struggling with CRAVINGS?

200

What communication style is where individuals express thoughts and feelings clearly and directly without hurting others

Assertiveness

200

12 ounces of beer, 5 ounces of wine, 1.5 ounces of liquor - what does this refer to?

all are definitions of a "standard drink"

300

DE(A)DS

 Accept: Allow yourself some space to gain perspective on the situation. Remember: cravings are normal. By accepting this, you won’t get down on yourself or give in to the weakness. Rather you will recognize the fact that these kinds of urges are normal. You will accept this, let the moment fade away, and move on. 

300

This happens when we blow a negative event out of proportion.

Catastrophizing

300

Name 3 things someone could do to manage anxiety?

300

What are examples of withdrawal symptoms?

Vomiting, muscle/stomach cramping, headaches, seizures, sweating, fever

300

What are long term effects of excessive alcohol use?

High blood pressure, heart disease, stroke, cancer, mental health problems, etc

400

DEA(D)S

Dispute: Come up with a go-to statement to tell yourself that focuses on an effective belief. This could come up in the form of a question like: “Do you really want to throw away all the progress you made?” It’s likely that just by taking the moment to rationalize yourself and refocus your attention can be all that you need to walk away.

400

This is when we assume we know what other people are thinking, or why they are doing something, without having any evidence.

Mind Reading/Jumping to Conclusions

400

What is one way someone can deal with unhelpful thoughts?

400

Rephrase this unhelpful thought "It won't ever change, why even bother?"

It is frustrating right now to get where I want to go

400

Drinking 4 to 5 drinks in a single sitting is considered this

Binge drinking

500

DEAD(S)

Subsitute: Find an immediate substitute for the experienced craving. Obviously putting on a pair of running shoes is going to induce a more beneficial outcome than eating a chocolate bar, but it’s all relative. If you are not in a place to go on a short walk, eating a chocolate bar is a better choice than giving into the urge to use. The more you turn your thoughts away from giving into urges, the quicker this will become an automatic response.

500

This is when you accept your emotions as facts

Emotional Reasoning

500

What pieces of advice would you give someone who has just experienced a lapse?

500

What is the skill for asking for what you need? (hint: it's a 2-word acronym)

DEAR MAN

500

The ingredient in alcohol that makes a person intoxicated

Ethanol

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