{"id":15468,"date":"2015-10-07T00:46:55","date_gmt":"2015-10-07T00:46:55","guid":{"rendered":"http:\/\/smartrecoverybc.com\/?page_id=15468"},"modified":"2015-10-07T00:46:55","modified_gmt":"2015-10-07T00:46:55","slug":"forward-steps-to-recovery","status":"publish","type":"page","link":"https:\/\/smartrecoverybc.com\/index.php\/resources\/tool-chest-and-homework\/forward-steps-to-recovery.html","title":{"rendered":"Forward Steps to Recovery"},"content":{"rendered":"

Forward Steps to Recovery<\/h1>\n

 <\/p>\n

Using Constructive Relapse-Preventive Thinking<\/strong><\/h2>\n

\"\"1. Thought Stopping: I’m not going to think about that; I’ve already made my decision.<\/p>\n

2. Thought Substitution: I’m in danger – I’d better be alert; I think I’ll call Bob; I think I’ll plan my vacation.<\/p>\n

3. Debating\/Disputing\/Challenging Your Negative Self-Talk: Where is the evidence? Is this thought or belief true or valid? How does this thought or belief serve my best interest?<\/p>\n

4. Coping Statements: This feeling will eventually pass; It’s hard, but not too hard; Condemn the behavior, not the person.<\/p>\n

5. Positive Affirmation: I have said no to myself before – I can do so again; I’m going to treasure my sobriety; Even if I have lapsed, I can accept myself.<\/p>\n

6. Review of Goals (Desirable Outcomes): I want to stop drinking – it’s my goal; I have already decided that I want to keep my relationship with my wife; I want to go home sober.<\/p>\n

7. Review of Negative Consequences (Undesirable Outcomes): Eventually, I will lose my job; I can’t take two drinks without taking several more and getting drunk; My relationships will suffer.<\/p>\n

8. Do Written Homework (Problem Sheet, ABC Sheet, or Drinking Sheet).<\/p>\n

9. Reframing: Look at the situation from another angle or another person’s viewpoint. Look at the benefits of choosing not to engage in the addictive behavior.<\/p>\n

10. Rational-Emotive Imagery: Imagine yourself behaving or feeling differently about the situation. Close your eyes and practice responding to someone in a different, more rational, more effective manner.<\/p>\n

 <\/p>\n

Using Constructive Relapse-Preventive Actions<\/h2>\n

1. Get involved in a project or a recreational activity.<\/p>\n

2. Walk the other way.<\/p>\n

3. If there are any remaining liquor, drugs, sweets, or other addictive substances in the house, throw them out or flush them down the toilet.<\/p>\n

4. Call a friend.<\/p>\n

5. Fill in a worksheet.<\/p>\n

6. Do something intentionally to lift your spirits other than drinking or drugging: e.g., climb a mountain, go for a brisk walk.<\/p>\n

7. Have some seltzer or other non-alcoholic beverage.<\/p>\n

8. Go to a SMART Recovery meeting.<\/p>\n

9. Read a chapter from Ellis and Velten’s When AA Doesn’t Work for You or another REBT self-help book.<\/p>\n

10. Divert\/enjoy yourself: Exercise, go for a walk, watch TV, play a game, cook, take a hot bath, have a cup of coffee, read the newspaper, listen to music.<\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

\"\" Printer-friendly version<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Forward Steps to Recovery   Using Constructive Relapse-Preventive Thinking 1. Thought Stopping: I’m not going to think about that; I’ve already made my decision. 2. Thought Substitution: I’m in danger – I’d better be alert; I think I’ll call Bob; I think I’ll plan my vacation. 3. Debating\/Disputing\/Challenging Your Negative Self-Talk: Where is the evidence?…<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":319,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"give_campaign_id":0,"footnotes":""},"class_list":["post-15468","page","type-page","status-publish","hentry","description-off"],"yoast_head":"\nForward Steps to Recovery - SMART Recovery Self-Help Addiction Recovery Program | Addiction Support Groups<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/smartrecoverybc.com\/index.php\/resources\/tool-chest-and-homework\/forward-steps-to-recovery.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Forward Steps to Recovery\" \/>\n<meta property=\"og:description\" content=\"Forward Steps to Recovery   Using Constructive Relapse-Preventive Thinking 1. 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