There are many tools designed to help deal with the
psychological difficulties associated with the recovery process. Several
designed specifically to help deal with urges, which are not only dangerous but
extremely common in early and later stages of recovery. One tool I like is
called “Playing the tape forward”. It’s very simple and straight forward and
seemingly obvious yet something we don’t often let ourselves do.
When we get an urge, we generally begin to play out the familiar process in our heads. We begin with how we’re going to obtain acquire the drug or bottle, where we’re going to drink it. How we’re going to hide it.. our thought process seems to stop there. Sure we can think lightly about the consequences that may occur but generally we don’t let ourselves focus on the negative and instead focus on our desire.
Next time you’re feeling an urge, play it all out like this. Think about how you’re going to get your drug of choice, where you’re going to take/drink/smoke it, what you’ll do. Then based on all of your past experiences think thoroughly about everything that will follow. Surely you’ve been through it all before and generally it all plays out the same way.
Here’s a specific example: Going to obtain the alcohol, sneak it into the house and drink it in the bathroom. Try to cover it up with mouth wash, however it likely won’t work. Will end up in an argument with loved ones, will be told to leave. Now I have to find a place to sleep for the night and wake up in a strange place feeling like crap. Now, sick and tired from the drink I have to try and figure out a way to apologize for my actions. Feeling that guilt, take note that this is how it always happens…
By going through the whole familiar process in your head before you give in to the urge, you may find yourself more capable of stepping back and being mindful of how poor the choice to use will be. Urges happen to all of us, but they come and go like waves. Use this tool to get through the next one and you’ll be grateful you chose to abstain.
When we get an urge, we generally begin to play out the familiar process in our heads. We begin with how we’re going to obtain acquire the drug or bottle, where we’re going to drink it. How we’re going to hide it.. our thought process seems to stop there. Sure we can think lightly about the consequences that may occur but generally we don’t let ourselves focus on the negative and instead focus on our desire.
Next time you’re feeling an urge, play it all out like this. Think about how you’re going to get your drug of choice, where you’re going to take/drink/smoke it, what you’ll do. Then based on all of your past experiences think thoroughly about everything that will follow. Surely you’ve been through it all before and generally it all plays out the same way.
Here’s a specific example: Going to obtain the alcohol, sneak it into the house and drink it in the bathroom. Try to cover it up with mouth wash, however it likely won’t work. Will end up in an argument with loved ones, will be told to leave. Now I have to find a place to sleep for the night and wake up in a strange place feeling like crap. Now, sick and tired from the drink I have to try and figure out a way to apologize for my actions. Feeling that guilt, take note that this is how it always happens…
By going through the whole familiar process in your head before you give in to the urge, you may find yourself more capable of stepping back and being mindful of how poor the choice to use will be. Urges happen to all of us, but they come and go like waves. Use this tool to get through the next one and you’ll be grateful you chose to abstain.
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