Difference between revisions of "FRC"

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Face It, Replace It, Connect also known as FRC is based on CBT and a pillar of the Candeo program.
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Face It, Replace It, Connect also known as FRC is based on CBT and a pillar of the [http://candeobehaviorchange.com/healthy-sexuality/ Candeo program]. Below is a short summary
  
 
# Choose your goal (e.g. not watching porn)
 
# Choose your goal (e.g. not watching porn)
 
# Write down a trigger (e.g. seeing a computer).  
 
# Write down a trigger (e.g. seeing a computer).  
 
# Write a face-it statement . This includes 3 parts:
 
# Write a face-it statement . This includes 3 parts:
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## The behavior that your "responder" wants you do it.
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## The behavior that your "responder"<ref>In Candeo, the "responder" refers to the [[wikipedia:Amygdala|amygdala]], parts of the [[wikipedia:Striatum|striatum]], certain [[wikipedia:Hypothalamus|hypothalamic nuclei]], and the [[wikipedia:Insular_cortex|insular cortex]]. </ref> wants you do it.
 
## The short term benefits that you think you'll get out of it.
 
## The short term benefits that you think you'll get out of it.
 
## Write down what negative consequences will happen when you give into the urge, and how you'll feel about it.  
 
## Write down what negative consequences will happen when you give into the urge, and how you'll feel about it.  
 
# Write a replace-it statement. Describe what you want to do instead of that behavior, and the positive feelings you'll have when doing that alternative. This also has three parts.
 
# Write a replace-it statement. Describe what you want to do instead of that behavior, and the positive feelings you'll have when doing that alternative. This also has three parts.
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## The specific behavior your "directory" want to do instead  
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## The specific behavior your "director"<ref>In Candeo the director refers to the ''[[wikipedia:Anterior_cingulate_cortex|anterior cingulate gyrus]]'' of the brain.</ref> want to do instead
 
## Why you want to make that healthy choice.
 
## Why you want to make that healthy choice.
 
## How you'll feel if you'll make that choice.
 
## How you'll feel if you'll make that choice.
 
# Connect. Write down an activity that will allow to connect to another person, yourself, or a healthy outlet. (e.g. calling someone, doing an act of kindness, like letting another car pass you or smiling to someone).
 
# Connect. Write down an activity that will allow to connect to another person, yourself, or a healthy outlet. (e.g. calling someone, doing an act of kindness, like letting another car pass you or smiling to someone).
  
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The FRC strategy works together with [[Gratitude Breathing]]. Candeo suggest doing this first as soon as you get an urge.
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Scripts like this are made for each type of trigger.  
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'''Practice'''
 
  
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== How it works ==
 
When faced with a trigger:
 
When faced with a trigger:
  
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# Recognize that it's possible not to give in, and think "I don't need to do this".  
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# Recognize that it's ''possible'' not to give in. Think "I don't ''need'' to do this".
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# Start Gratitude Breathing to calm you down.
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# Start [http://wiki.guardyoureyes.com/Gratitude_Breathing Gratitude Breathing] to calm you down.
 
# Say or think the Face it and Replace it statements.
 
# Say or think the Face it and Replace it statements.
 
# Connect.  
 
# Connect.  
 
# Enjoy. Feel good that you've overcome the urge.
 
# Enjoy. Feel good that you've overcome the urge.
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== Applications ==
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''The FRC is a cocktail that combines a lot of strategies into one.''
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# A coping statement.
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# [[Relaxation]].
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# [[Externalizing the Urge|Externalizing the urge]]. Thinking of it as a ''responder'' vs. ''director''. Theoretically, any of the metaphors mentioned in [[DISARM]] can work as well.
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# [[Disputing]]: Dealing with the [[The Problem of Instant Gratification (PIG)|PIG]], and [[Review your CBA|reviewing the CBA]], by reflecting on how the long term benefits are better than the short term ones.
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# [[Connection|Connecting]]. Based on the idea that "[https://www.amazon.com/Chasing-Scream-Opposite-Addiction-Connection/dp/1620408910 The Opposite of Addiction is Connection]"

Revision as of 14:31, 26 November 2020

Face It, Replace It, Connect also known as FRC is based on CBT and a pillar of the Candeo program. Below is a short summary

  1. Choose your goal (e.g. not watching porn)
  2. Write down a trigger (e.g. seeing a computer).
  3. Write a face-it statement . This includes 3 parts:
    1. The behavior that your "responder"[1] wants you do it.
    2. The short term benefits that you think you'll get out of it.
    3. Write down what negative consequences will happen when you give into the urge, and how you'll feel about it.
  4. Write a replace-it statement. Describe what you want to do instead of that behavior, and the positive feelings you'll have when doing that alternative. This also has three parts.
    1. The specific behavior your "director"[2] want to do instead
    2. Why you want to make that healthy choice.
    3. How you'll feel if you'll make that choice.
  5. Connect. Write down an activity that will allow to connect to another person, yourself, or a healthy outlet. (e.g. calling someone, doing an act of kindness, like letting another car pass you or smiling to someone).

Scripts like this are made for each type of trigger.

How it works

When faced with a trigger:

  1. Recognize that it's possible not to give in. Think "I don't need to do this".
  2. Start Gratitude Breathing to calm you down.
  3. Say or think the Face it and Replace it statements.
  4. Connect.
  5. Enjoy. Feel good that you've overcome the urge.

Applications

The FRC is a cocktail that combines a lot of strategies into one.

  1. A coping statement.
  2. Relaxation.
  3. Externalizing the urge. Thinking of it as a responder vs. director. Theoretically, any of the metaphors mentioned in DISARM can work as well.
  4. Disputing: Dealing with the PIG, and reviewing the CBA, by reflecting on how the long term benefits are better than the short term ones.
  5. Connecting. Based on the idea that "The Opposite of Addiction is Connection"
  1. ↑ In Candeo, the "responder" refers to the amygdala, parts of the striatum, certain hypothalamic nuclei, and the insular cortex.
  2. ↑ In Candeo the director refers to the anterior cingulate gyrus of the brain.
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