FRC

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" 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" 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"