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Make Your Last Relapse The Last

Make Your Last Relapse The Last

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Published by info5592
You are not a statistic!

This book focuses on the positive and negative infl uences on lapse and relapse that are
within an individual’s control. It gives practical examples and information on how to make
life changes that increase the probability of leaving addiction behind. By completing the
relapse prevention planning exercises in this book, you will be working on many fronts to
put the odds in your favor. Our relapse prevention training method combines learning to
change both behavior and thinking. It is an approach that emphasizes self-management
and rejects labels like alcoholic or drug addict
You are not a statistic!

This book focuses on the positive and negative infl uences on lapse and relapse that are
within an individual’s control. It gives practical examples and information on how to make
life changes that increase the probability of leaving addiction behind. By completing the
relapse prevention planning exercises in this book, you will be working on many fronts to
put the odds in your favor. Our relapse prevention training method combines learning to
change both behavior and thinking. It is an approach that emphasizes self-management
and rejects labels like alcoholic or drug addict

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Published by: info5592 on Aug 27, 2012
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Take the time required to identify your permission-giving thoughts
and develop your personal rebuttals. Use page 3 of your “Craving
Management Plan” at the end of this chapter and list some of
your permission-giving thoughts or reasons for using again�
Take
the time now to begin this list. For every set of permission-giving
thoughts, write an effective and strong reason not to use. These
reasons will be one tool to use when you start to give yourself a
reason to begin drinking or using drugs again. This exercise has been
shown in studies to be an effective way to manage cravings and urges
to use. If you keep your list current, it becomes a tool to help you
prevent lapse and relapse. Here are some examples of permission-
giving thoughts.

• I stopped once, I can always stop again.

• I can use just a little, one drink won’t hurt me.

• I’m young and strong. I can use safely for a few more years.

• I’ve had a rough day and I deserve just one drink.

• If I have one drink, I can still stay away from cocaine.

• I can handle any drug, except heroin. As long as I stay away
from heroin, I’m in control.

• No one will know, so it doesn’t matter if I drink and use
tonight.

Use your “Craving Management Plan Worksheet” and fll out some
of your permission-giving thoughts�
Write down all your possible
reasons for giving yourself permission to use again. Once you
have created that list, write down a rebuttal or reason to deny each
permission-giving thought.

Share your best reason for using and your best rebuttal statement with
a non-using friend or a supportive family member. Have them give
you feedback. Ask them to help you to strengthen your rebuttal
statement. Permission-giving and permission refusal are important
gatekeepers for your actions. Even when the urge is strong, you can
abstain, particularly if the drug is not readily available. The more
clearly you identify your permission-giving thoughts and develop
strong rebuttals, the more likely you will prevent a lapse or relapse.
The more you identify highly realistic scenarios and practice refusal
skills, the safer you are.

Rational

Using reasoning skills
to replace harmful
thoughts with helpful,
positive thoughts and
actions�

Chapter Five: Managing Cravings

74

rehab
centers

.com

US

drug

Using your “Craving Management Plan” worksheet at the end of
this chapter, describe some of the actual situations in the past where
you were offered or sold drugs and alcohol or asked to go places
where you knew using was going to happen�
Imagine realistic and
likely situations. Write them down. Now think of realistic ways to
refuse those offers. Write them down.

Get a supportive person to help you. Have them role-play with you
and verbally offer you drugs and alcohol or ask you to go to a using
event. You role-play turning them down. Keep it simple. Do it enough
times until it feels natural. You don’t have to give an explanation for
why you no longer use. Get a person who is willing to help you who
is willing to create and practice many different situations. Practice
with them over and over until your refusal becomes second nature.
Here are some examples:

• Not for me thanks.

• No thanks, I don’t drink.

• I’m not interested in going to the bar but I would be up for a
movie.

When some one offers you drugs or alcohol, use your refusal skills
to turn them down and remove yourself quickly and immediately from
the situation. You are learning and practicing self-defense to tip the
balance in your favor. This is not a game. This is your life that you are
learning to manage. Don’t worry about hurting someone’s feelings
or what they think about you if you immediately leave a restaurant,
a movie or a room. This is not a popularity contest. This is your life.

What else can you do? Create a positive self-image and a balanced
lifestyle. A balanced lifestyle includes: regular exercise, healthy diet,
quality sleep, and healthy relationships. Reduce the frequency of
acting on negative impulses by practicing thinking before acting and
using your new coping skills to manage frustration, anxiety, anger,
depression, or sadness.

Become more aware of your feelings and your cravings. Try not
to react. Just feel them, and note them when they occur. Try many
different methods to manage cravings to fnd those that work best for
you. Exercise, meditate, read or go for a walk when you feel cravings.
Learn your emotional craving cues: loneliness, sadness, anxiety,
boredom, or anger. Learn the times of day cravings most occur. Take
action to change that state of being, manage that emotion, and stay
active in times of risk.

Create A Pocket Helper

Write down at least fve short compelling reasons why you don’t
want to use again and keep them in your pocket. Some examples are:

Need More Info?

Check our website:

USDrugRehabCenters�com

Need help fnding a rehab? Call anytime: 1-800-314-8328

Make Your Last Relapse The Last

75

I don’t want to overdose and die. I don’t want to lose my wife. I want to keep
my children. I want to succeed at work. I want to be the best at ……. I can
be. Now write fve of your own compelling reasons why you don’t
want to use again.

Whenever you feel cravings, take this list out. Read it out loud and
then do something active to take your mind off the craving. Get
physically moving, walk or run. Get moving emotionally, laugh or
sing. Find your own creative antidotes to cravings and keep several
on hand. These can be puzzles, a funny book, spiritual readings or
even running shoes. Find whatever it takes to meet your different
needs for distraction at different times, and keep different items at
work, at home, in your car, in your purse, and in your pocket. They
won’t help you in the back of your closet. One craving antidote in
one location is defnitely not enough.

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