Understanding Urges
The strong desire/impulse to act on a thought, feeling or need.
Often related to a habit or behavior.
What is a distraction-based coping skill for resisting an urge?
Engaging in an alternative activity-
taking a walk, listening to music, calling a friend, etc
You're angry at a friend and want to send an aggressive text. What's a better alternative?
Examples:
Take a moment to cool down first
Write out your feelings in a journal instead of sending a text
Talk to them when a little less emotional
What's one way to reframe an urge as something positive?
Examples:
Urges are chances to practice self control
Urges can be reminders to stay aligned with our values and goals
What's one 'shortcut' you've taken in the past that caused more harm than good?
Why was it tempting to take that shortcut?
~personal response~
maybe will include something about instant gratification or quick fixes ?
True or False:
Urges always get stronger over time if ignored.
FALSE
Urges typically lessen over time if not acted on.
Name a grounding technique that helps with impulse control.
Examples:
5-4-3-2-1 grounding technique
Box breathing
Wiggling toes in shoes
You have a strong craving to relapse (substance use). What are three things you can do instead?
Examples:
Reach out to support person/group
Engage in a healthy coping skill
Distract yourself with a fun activity
How can practicing self-compassion help when resisting impulses?
Encourages kindness to yourself when you slip up
Helps you view the urge as part of the learning process
Helps you view it as a natural challenge on the path to growth
What do you think is more tempting in the moment: giving into an impulse, or justifying why it's ok to give in?
~personal answer~
might mention something about self talk and how we can talk ourselves into acting impulsively ?
Name 3 things that make urges stronger.
Some examples:
Stress
Triggers
Cues (something reminds you of the behavior)
How can deep breathing help with impulse control?
It calms the nervous system. It reduces the physical symptoms of stress or anxiety.
You impulsively spent your whole PIF check and regret it later. How can you prevent this in the future?
Create a budget and stick to it
Avoid impulse buys by making a list
Give yourself a cooling off period before making a purchase (like wait 24 hrs to see if you still want it)
What role does patience play in developing impulse control?
Examples:
Allows you to give yourself time to process your emotions
Self control is a skill that improves over time, helping you stay patient
When resisting impulses, what's one thing you can remind yourself of that will help you push through the tough moments?
~personal response~
Having a personal mantra or reminder maybe?
Name two signs that an urge is about to hit.
Examples:
Increased thoughts about the behavior
Feeling tense/anxious/restless
What does "opposite action" mean in impulse control?
Doing the opposite of what your urge/impulse is.
You had a stressful day and want to order takeout, even though you have a health plan. What's a good strategy?
Examples:
Pause and check in with yourself
Plan a quick healthy alternative at home like a smoothie
Call/text a friend for support since you had a rough day
How does cultivating mindfulness help in managing urges?
Mindfulness helps you stay present in the moment, making it easier to notice when they arise
Encourages non judgmental awareness of urges
How can feeling bored or overwhelmed play into acting impulsively?
What is your go-to strategy for handling these feelings?
~personal response~
might mention that boredom and overwhelm are triggers for impulsivity
finding healthier ways to channel energy can help break the cycle
What's one example of "riding the wave" of an urge?
Examples:
Mindfully observing
Acknowledging it
Waiting to pass
How can making a pros/cons list help before acting on an impulse?
It helps you weigh the long-term consequences vs the temporary satisfaction of giving into the urge.
You're about to quit something out of frustration. What's a good impulse control strategy?
Examples:
Pause and reflect on your goals
Ask for help or guidance from a mentor or peer
Break the task up into smaller steps to help it be more manageable
Would you trust a fortune teller who told you that resisting urges today would result in good fortune tomorrow?
Why or Why Not?
What's a major roadblock that often prevents you from practicing impulse control?
Is it external (people, situations)
or internal (self doubt, emotional triggers) ?
~personal response make sure to answer both parts~