STAR
Source: Fortify, Resisting Urges: The S.T.A.R. Method[1]
- Step Back and Observe
- Take a Few Conscious Breaths
- Ask Yourself What You Really Want
- Respond in a Healthy Way
Step 1: Step Back and Observe
...When our brain kicks into high gear, we need to put the breaks on and look at what is happening. You might not be able to catch yourself right away...
Step 2: Take a Few Conscious Breaths
...Give your brain what it needs to do its job and give it a good dose of oxygen. Your muscles will be able to relax a bit and you will feel more grounded...
Step 3: Ask Yourself What You Really Want
...Think about what you want for your life, for the people you love, and who you want to be as person. Rely on your core values and reject the part of yourself that is craving instant gratification. Set your sights on the future and orient yourself toward that vision...
Step 4: Respond in a Healthy Way
You’ve stepped back from the situation, you put yourself in control and what happens next is completely your choice...
...Look around and find something to do. It can be anything...exercise, hobbies, talking to someone (including yourself), or just even getting outside for a minute. On the flip side, we would suggest you stay away from doing things that can make you feel worse or even fuel the addiction, like eating junk food or watching too much TV or playing too many video games.
Analysis
- Step 1 (Step Back) & 3 (Question the Urge) is included in the the "Question the Urge" tool in SMART Online.[2]
- Step 1 (Stop - Step out of autopilot), Step 2 (Breathe), Step 4 (Respond) are included in the SOBER breathing space.
- These 4 steps roughly correspond to the steps in FRC, just that the 3rd step in FRC has statements instead.
- In SPOT[3] the first step is "See: When you have an addictive urge, see it for what it is. Mindfully appraise the feeling as addiction, distinct from the conscious presence that you are using to recognize it. There is the urge, and there is you acting as witness to the urge. Say, 'This is an addictive urge.'"
- In the 3 second rule, the first step is to take a second to acknowledge that you find this situation arousing.
- ↑ https://fortifyprogram.tumblr.com/post/119974082821/resisting-urges-the-star-method-everyone
- ↑ https://www.youtube.com/watch?app=desktop&v=FcTt6RqP-Us
- ↑ Peele, Stanton. Recover!: Stop Thinking Like an Addict and Reclaim Your Life with The PERFECT Program (pp. 95-96). Da Capo Press. Kindle Edition.