Review your CBA
Think about both the negative consequences and the the pros of quitting. The SMART handbook recommends:
Review your CBA. It may not turn off the discomfort, but it may help you maintain your motivation to resist your urge. It may help to review it regularly, even when you’re not having an urge. Recall moments of clarity. Think of a moment when you realized using was a problem for you, or a moment when you knew that changing your addictive behavior was, without question, the right thing for you to do. SMART Handbook p. 34, Basic Strategies #7.
Similarly, in Changeology, Dr. John Norcross writes:
Remind yourself of the reason for your goal. Remember to use both sides (the two-headed push-pull) of the motivation: the push away from the disgusting behavior and the pull toward a brighter future. Such a process rarely stops a raging urge, but it powerfully reminds you of the psychological triggers in the past and the psychological payoffs in the future.
In ACT, this would be reflecting on your values, and asking "What do I really want"? (See also SOBER and STAR).
Challenge and change your thoughts. When experiencing cravings, many remember only the good effects of using and forget the negative consequences. You may find it helpful to remind yourself of the benefits of not using and the negative consequences of using. Remind yourself that you won’t feel better if you just get a little high and that you lose a lot by using. It’s helpful to have these benefits and consequences listed on a small card to carry around. Steinberg et al. (2005)[1]
Torah Sources
- תלמוד בבלי מסכת סוטה דף לו עמוד ב: ותתפשהו בבגדו לאמר וגו' - באותה שעה באתה דיוקנו של אביו ונראתה לו בחלון, אמר לו: יוסף, עתידין אחיך שיכתבו על אבני אפוד ואתה ביניהם, רצונך שימחה שמך מביניהם ותקרא רועה זונות? דכתיב: ורועה זונות יאבד הון. מיד: ותשב באיתן קשתו
References
- Reference: Condeo’s FRC script includes both the cons and pros.
- Reference: Mentioned by California Department of Public Health[2] (Remind - Go over your reasons to quit)
- O’Connell et al (2007)[3] - negatives of smoking / benefits of quitting
- Evans and Lane (1981)[4] - personal reasons for stopping
GYE Boosts
- CFC: Connoisseur Focus Counterfeit How do we figure out what's counterfeit pleasure and what's _real_ pleasure? Learn to become a connoisseur of pleasure. Note: Very nice!, Think of Pros and Cons
See also
Cost Benefit Analysis (CBA) and references cited there.
Specs
- Learning Curve: Easy
- Practice: None
- Urge Strength: Low / Medium
- Customization: Already done in the flow.
- Materials: None
- Type: Countering
- Brain Effect: Medium
- Easier with Time: Medium
- Editors choice: No
Footnotes
- ↑ Brief Counseling for Marijuana Dependence: A Manual for Treating Adults p. 113.
- ↑ https://cdn.shopify.com/s/files/1/0121/4032/files/QE10_Cravings_and_Urges_2018.pdf?1902473713877875210
- ↑ Jannone, L., & O’Connell, K. A. (2007). Coping Strategies Used by Adolescents During Smoking Cessation. The Journal of School Nursing, 23(3), 177–184. https://doi.org/10.1177/10598405070230030901
- ↑ Evans, D., & Lane, D. S. (1981). Smoking cessation follow-up: A look at post-workshop behavior. Addictive Behaviors, 6(4), 325–329. https://doi.org/10.1016/0306-4603(81)90047-2