- About Treatments That Work
- Chapter 1 Introduction
- Chapter 2 Is This Program Right for You?
- Chapter 3 Session 1: Introduction to COPE
- Chapter 4 Session 2: Common Reactions to Trauma and Craving Awareness
- Chapter 5 Session 3: Developing the <i>In vivo</i> Hierarchy and Craving Management
- Chapter 6 Session 4: Initial Imaginal Exposure
- Chapter 7 Session 5: Imaginal Exposure Continued and Planning for Emergencies
- Chapter 8 Session 6: Imaginal Exposure Continued and Awareness of High-Risk Thoughts
- Chapter 9 Session 7: Imaginal Exposure Continued and Managing High-Risk Thoughts
- Chapter 10 Session 8: Imaginal Exposure Continued and Refusal Skills
- Chapter 11 Session 9: Imaginal Exposure Continued and Seemingly Irrelevant Decisions (SIDs)
- Chapter 12 Session 10: Imaginal Exposure Continued and Anger Awareness
- Chapter 13 Session 11: Final Imaginal Exposure and Anger Management
- Chapter 14 Session 12: Review and Termination
- Form 1 COPE Program Treatment Contract
- Form 2 Breathing Retraining
- Form 3 For Families and Loved Ones: What Is PTSD and How Is It Treated?
- Form 4 For Families and Loved Ones: How Can I Help?
- Form 5 For Families and Loved Ones: Common Reactions to Trauma
- Form 6 Understanding Addiction
- Form 7 10 Tips for Well-Being
- Form 8 10 Common Reactions to Trauma
- Form 9 Daily Record of Cravings
- Form 10 Facts About Cravings
- Form 11 Guidelines for Better Sleep
- Form 12 SUDS: The Subjective Units of Distress Scale
- Form 13 <i>In vivo</i> Exposure Hierarchy List
- Form 14 Pleasant Activities Checklist
- Form 15 Craving Thermometer
- Form 16 Coping with Cravings
- Form 17 Patient <i>In vivo</i> Exposure Data Form
- Form 18 Patient Imaginal Exposure Data Form
- Form 19 Personal Emergency Plan
- Form 20 Awareness of High-Risk Thoughts
- Form 21 The ABC Model
- Form 22 Managing Thoughts About Using
- Form 23 Alcohol and Drug Refusal Skills
- Form 24 Seemingly Irrelevant Decisions (SIDs)
- Form 25 Making Safe Decisions
- Form 26 Anger Awareness
- Form 27 Daily Wellness Strategies
- Form 28 Coping with Anger
- Form 29 Early Warning Signs
- Form 30 My Next Steps
- About the Authors
(p. 153) Coping with Cravings
■ Cravings are a normal part of the recovery process.
■ Remember that cravings are time-limited and do not last forever. They are like ocean waves. They get stronger only to a point, and then fade away.
Here are some healthy ways to manage cravings:
■ Stay away from triggers for cravings, such as bars, clubs, certain neighborhoods, or certain people.
■ Leave or change the situation.
■ Call someone and talk it out.
■ Remove all alcohol and drugs from your home.
■ Use the Decision Delay technique and make the decision to NOT use for at least the next 15 minutes.
■ Distract yourself:
– Exercise (e.g., lifting weights, running, yoga, sit-ups, push-ups, basketball with a friend).
– Watch a movie.
– Call a friend or sponsor.
– Go to an AA or NA meeting.
– Engage in a hobby (e.g., cooking, reading a good book, fishing, bowling, gardening).
– Go for a walk or bike ride.
– Listen to relaxing music.
– Meditate, pray, or go to a place of worship.
– Spend time with a pet (e.g., give your dog a bath, take him for a walk).
– Take a nap.
– Look at pictures of family or children.
– Eat a good meal or dessert.
– Write in a diary or notebook.
(p. 154) ■ Use the Breathing Retraining exercise.
■ Play it out: What will “just one” really lead to? (e.g., more use, being broke, upset family members, losing your job, depression, shame, guilt, etc.).
■ Question your thoughts: Do you really need a drink/hit? Is it true that you can handle just one?
■ List the positive benefits of not using:
■ List the negative consequences of using: