Pause - Revision history

Wikiadmin at 16:33, 31 December 2020

2020-12-31T16:33:20Z

Wikiadmin at 12:15, 27 December 2020

2020-12-27T12:15:29Z

Wikiadmin at 09:20, 27 December 2020

2020-12-27T09:20:13Z

Wikiadmin at 19:41, 26 December 2020

2020-12-26T19:41:55Z

Wikiadmin at 18:45, 26 December 2020

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Wikiadmin at 20:55, 23 December 2020

2020-12-23T20:55:19Z

Wikiadmin at 15:13, 8 December 2020

2020-12-08T15:13:44Z

Wikiadmin: /* Bottom line */

2020-12-08T01:18:30Z

Bottom line

Wikiadmin: /* Analysis */

2020-12-08T01:18:10Z

Analysis

Wikiadmin at 00:59, 8 December 2020

2020-12-08T00:59:20Z

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 * Big Index > Step Back
 * Azrin (1994)<ref>Quoted in [[Distraction]].</ref>
 * Thought-stopping. Tell yourself loudly to STOP; get up and do something else. ''Steinberg et al. Brief Counseling for Marijuana Dependence: A Manual for Treating Adults.'' [https://store.samhsa.gov/sites/default/files/d7/priv/sma15-4211.pdf Form 1A].

← Older revision		Revision as of 12:15, 27 December 2020
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	This strategy is called Cue Exposure and Response Prevention and it is a great, and proven way to develop your self-control. As well as confronting temptation itself, you can confront the cues or circumstances that can bring on temptation.		This strategy is called Cue Exposure and Response Prevention and it is a great, and proven way to develop your self-control. As well as confronting temptation itself, you can confront the cues or circumstances that can bring on temptation.
		+
		+	== From GYE Members ==
		+
		+	* Today I started getting a slight urge ... I banged my hand against the table in a gesture of "NO! not going there" , all my good ideas are very good after the initial decision that it's not even a remote option to let the urge go further. The sefer divrei yechezkal (shinev) says by yosef hatzadik on the word ''וַיְמָאֵ֓ן'' ‎(he denied to be with the wife of potiphar) the reason there is a shalsheles there is that when the yetzer comes to a person to tell him to sin, don't start to argue and explain to him why not to do it, he's much smarter than you and you'll lose...'''just say NO!!!!!! 3 times!'''then you can start having discussions and telling him the reasons... [https://guardyoureyes.com/forum/54-SMART-Recovery/346935-Dealing-with-Urges-(Urge-Management)#347177 @DavidT]

	== Footnotes ==		== Footnotes ==

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 * Imagine a big, red STOP sign as soon as you feel the urge. Hold that image in your mind for as long as you can. ''[as a distraction]'' ''Glasner-Edwards, Suzette. The Addiction Recovery Skills Workbook: Changing Addictive Behaviors Using CBT, Mindfulness, and Motivational Interviewing Techniques (New Harbinger Self-help Workbooks) (p. 122). New Harbinger Publications. Kindle Edition.''
 * A most important tactic for rescuing behavior from an undesirable automatic condition is to insert new antecedents at the very time the old antecedents are about to begin their work. Self-speech antecedents are particularly useful when the “automatic” cue is also self-directed language. For example, you might stop saying to yourself, “I can’t resist eating this,” and say instead, “I can resist this.” Watson David L., T. R. G. (2013). Self-Directed Behavior: Self-Modification for Personal Adjustment. Cengage Learning. (See there for an explanation about why self-talk works)
 == Recipes ==

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 * Azrin (1994)<ref>Quoted in [[Distraction]].</ref>
 * Thought-stopping. Tell yourself loudly to STOP; get up and do something else. ''Steinberg et al. Brief Counseling for Marijuana Dependence: A Manual for Treating Adults.'' [https://store.samhsa.gov/sites/default/files/d7/priv/sma15-4211.pdf Form 1A].
 * A most important tactic for rescuing behavior from an undesirable automatic condition is to insert new antecedents at the very time the old antecedents are about to begin their work. Self-speech antecedents are particularly useful when the “automatic” cue is also self-directed language. For example, you might stop saying to yourself, “I can’t resist eating this,” and say instead, “I can resist this.” Watson David L., T. R. G. (2013). Self-Directed Behavior: Self-Modification for Personal Adjustment. Cengage Learning. (See there for an explanation about why self-talk works)

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 * Big Index > Step Back
 * Azrin (1994)<ref>Quoted in [[Distraction]].</ref>
 == Recipes ==

← Older revision		Revision as of 20:55, 23 December 2020
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	This entry will discuss what to do before doing a technique.		This entry will discuss what to do before doing a technique.
		+
		+	== References ==
		+
		+	* Big Index > Step Back
		+	* Azrin (1994)<ref>Quoted in [[Distraction]].</ref>

	== Recipes ==		== Recipes ==

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 * Connect to your values, ask or remind yourself what you really want.
 * Then proceed with your favorite strategy.
 == Footnotes ==

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 * Acknowledge the urge. ("I have an urge")
 * Stop. Shift out of auto pilot. "STOP!") or Escape.
-* Focus for breathing to relax, or do the full SOBER breathing space.
+* Focus on breathing to relax, or do the full SOBER breathing space.
 * Connect to your values, ask or remind yourself what you really want.
 * Then proceed with your favorite strategy.

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 * Required: Respond, choose an action that you want to do. SOBER, STAR. In FRC, this is called Connect.
 ** This can also be a distraction (Maltz), or Urge Surfing (The Happiness Trap).
 == Footnotes ==

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 == Recipes ==
 * Acknowledge the Urge. Check in with your values. Then Surf the Urge ''The Happiness Trap (pp. 116-117)''<ref>So when it comes to handling your urges effectively, the first step is simply to '''acknowledge''' what you’re feeling. Just silently say to yourself, “I’m having the urge to do X.” The second step is to check in with your values: “Will acting on this urge help me be the person I want to be? Will it help me take my life in the direction I want?” If the answer is yes, then go ahead and act, using that urge to guide you and give you momentum. But if the answer is no, then instead take some action that’s more in line with your values... So what do we do if an urge pushes us in one direction and our values pull us in another? We don’t want to struggle with that urge because then it’s hard to focus on effective action. So rather than try to resist, control, or suppress it, the aim in ACT is to make room for it, to give it enough time and space to expend all its energy—in other words, to practice expansion. And one marvelously useful technique for this is known as “urge surfing.” ''Harris, Russ. The Happiness Trap (pp. 116-117). Shambhala. Kindle Edition.''</ref>
 * Stop - Shift out of Autopilot. Observe your thoughts and feelings. Focus on your breathing for a few breaths. Expand your awareness to your whole body. Choose which action you want to do. ''[[SOBER]]''
 * Acknowledge that you don't need to give in. Gratitude breathing. Tell yourself that your urge wants you do something which is only good in the short term, but you won't do it since it's bad in the long term. Then Connect via an act of kindness. [[FRC]]
 * Step back and observe. Realize what is happening. (i.e. be on the alert for urges, so that you catch them early.). Take a few breaths. Connect to your values. Respond in a healthy way. ''[[STAR]]''
+*
 [[Category:Urge Management Strategies]]