Old 05-23-2009, 11:36 AM
  # 12 (permalink)  
adore79
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Join Date: Mar 2007
Location: WA, USA
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The Losing Argument

If you decide to stop drinking or using but at some point end up moving toward using substances, your brain has given you permission by using a process called relapse justification. Thoughts about using start an argument inside your head, your rational self versus you substance dependent self. You feel as though you are in a fight, and you must come up with many reasons to stay abstinent. Your mind is looking for an excuse to use again. You are looking for a relapse justification. The argument inside you is part of a series of events leading to substance. use. How often in the past has your stubstance dependence lost this argument?

Thoughts become cravings

Craving does not always occur in a straightforward, easily recognized form. Often the thought of using passes through your head with little or no effect. But its important to identify these thoughts and try to eliminate them. It takes efforet to identify and stop a thought. However, allowing yourself to continue thinking about substance use is choosing to relapse. The further the thoughts are allowed to go, the more likely you are to relapse.

The automatic process

During addiction, trigger, thoughts, cravings, and use seem to run together. However, the usual sequence goes like this:

trigger-->thought-->craving-->use

Thought stopping

The only way to ensure that a thought wont lead to a relapse is to stop the thought before it leads to craving. Stopping the thought when it first begtins prevents it from building into an overpowering craving. It is important to do it as soon as you realize you are thinking about using.

A new sequence

To start recovery, it is necessary to interrupt the trigger-thought-craving-use sequence. Thought stopping provides a tool for disrupting the process.

This process is not automatic. You make a choice either to continue thinking about using (and start on the path toward relapse) or to stop these thoughts.

Thought stopping techniques

Try the techniques described below, and use those that work best for you:

Visualization. Imagine a scene in which you deny the power of thoughts of use. For example, picture a switch or a lever in your mind. Imagine yourself actually moving it from on to off to stop the using thoughts. Have another picture ready to think about in place of those thoughts.

Snapping. Wear a rubber-band loosely on your wrist. Each time you become aware of thoughts of using, snap the rubberband and say, no! to the thoughts as you make yourself think about another subject. Have a subject ready that is meaningul and interesting to you.

Relaxation. Feelings of hollowness, heaviness, and cramping in the stomach are cravings. These often can be relieved by breathing in deeply (filling lungs iwth air) and breathing out slowly. Do this three times. YOu should be able to feel the tightness leaving your body. Repeat this whenever the feeling returns.

Call someone. Talking to another person provides an outlet for your feelings and allows you to hear your thinking process. Have phone numbers of supportive, available people with you always, so you can use them when you need them.
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