the first time Tom Had a beer...
He didn't crave it, gradually he realized he liked the taste of Beer.
You need to ___________ yourself from the craving
Detach
True or false: Tom worked at the New Detroit stamping plant. Where he lived a blue-collar existence and he struggled to make ends meet while pursuing his dream of becoming an underground rapper.
False he worked on an assembly line at an Auto Factory.
a person rides out a powerful craving by treating it like an ocean wave that eventually loses its force. Instead of fighting or giving in to the urge, they observe and accept the intense physical and emotional sensations until they subside
Urge Surfing.
Step 1
Monitor your cravings.
Cravings are triggered by
External Factors
Recalling negative consequences can help you _____________ to alcohol and other drugs
Develop and aversion.
true or false: Tom had strong cravings to drink after he went to the rap battles at the Shelter with his boys Future and B- Rabbit.
False , but Good Movie though!!!
Seeing your urge as a fiery dragon. when you recognize it, behead it with the sword of awareness.
Samurai warrior
Step 2
Understand your patterns
Cravings are not...`
triggered by internal sources out of your control.
Play out the script or " think through the drink" keep the mental picture rolling is the same as when 12 steppers say...
Play the tape all the way through.
what did Tom have cravings for
BEER
when a craving hits and you tell yourself I'm not going to drink for the next 3 hours
Postponement.
Step 3
anticipate your cravings and make a coping plan
Having a craving to use does not mean
your treatment or support group have failed
Play the tape all the way through , is what technique to cope with feelings.
Develop an aversion.
TOM thought that he could have his __________, who didn't own a car, call him at work and ask him to drive her to an appointment. But that excuse would work for only so long.
Mother-in-Law
a mental distraction technique that involves purposefully shifting your focus away from the craving and onto a different activity or thought. This strategy works by engaging your attention so that the intense urge has a chance to pass, since most cravings are intense but short-lived
Switching Channels
Step 4
Practice your plan
your behavior will...
not change overnight. It took along time to discover you had a problem with alcohol or drugs. It will take a long time to learn new behaviors.
Urge Surfing, Samurai warrior and postponement are all tools in this craving coping skill. `
Detach from craving
On day 3 of monitoring his cravings what substance did Tom wrote down that he desired?
POT
Going to AA or NA meetings is an example of
Alternative Activities
Step 5
Decide what works.