SMART Recovery Exchange

Statement Exchange

100

I must be perfect

I really want to do well

200

I can't stand this feeling

I don't like this feeling

300

You are a bad person

I don't like your behavior

400

This urge is awful

This urge is unpleasant

500

This situation is unbearable

This is not the best way

Statement Exchange 2

100

I'm a bad person

I behaved badly

200

You should not do that

I prefer you not do that

300

This happens every time

This frequently happens

400

Everything is terrible

Things are not the way I want them to be

500

I am a failure

I made a mistake/I failed at ____

Emotional Vocabulary Exchange

100

I am really angry

I feel annoyed

200

I am so ashamed

I feel disappointed

300

I am terribly anxious

I feel concerned

400

I am guilty

I feel remorse/I feel regret

500

I'm jealous

I feel concerned for my relationship

Word Exchange

100

Must

Really want to/prefer/choose to

200

Have to

Want to

300

Can't

Choose not to

400

Ought to

Really want/prefer/choose to

500

Awful

Not great/Undesirable

Word Exchange 2

100

Can't stand

Don't like

200

Always

Often

300

All

A lot

400

Should

Really want/prefer/choose to

500

Unbearable

Unpleasant