Contact Us Building a Craving Plan Now that you have learned the skills make your own plan Make up a craving plan. Pick two or three of the general strategies that were discussed and make up a plan about how you would put them into practice if you experience an urge. Remember—cravings can come when you least expect them! For example, if you think getting involved in a distracting activity would be helpful, which activities would you pick? Are these available to you now? Which may take some preparation? If you were feeling craving, who would be best for you to call? If you have not tried urge surfing before, it might be very helpful to practice with your therapist before trying it when facing an urge. recognize triggers Triggers OptionsCommon Triggers Deselect All Exposure to alcohol itself. Seeing other people drinking. Contact with people, places, times of day, and situations commonly associated with drinking (such as drinking bud¬dies, parties and bars, getting home from work, weekends. Particular types of emotions (such as frustration, fatigue, feeling stressed out). Even positive emotions (elation, excite¬ment, feelings of accomplishment) can be triggers. Physical feelings (feeling sick, shaky, tense). other Other Items Response to triggers Select All Get involved in some distracting activity Talk it through Urge surf Other Values and Priorities Values and Priorities OptionsQuestions to Identify Values What do I do that makes me feel proud? (answer below) What do I hope my friends and family see in me? (answer below) In this time of stress, how do I want to behave? (answer below) How do I want to treat myself, others, and the world? (answer below) What sort of person do I want to be? (answer below) What strengths do I want to develop? (answer below) What gets me out of bed in the morning? (answer below) When do I feel the most alive? (answer below) What do I do that makes me feel proud?* What do I hope my friends and family see in me?* In this time of stress, how do I want to behave?* How do I want to treat myself, others, and the world?* What sort of person do I want to be?* What strengths do I want to develop?* What gets me out of bed in the morning?* When do I feel the most alive?* Values Being a good friend Having good relationships Having adventures Being healthy Having a place I belong Being challenged Being educated Being a respected leader Making my family proud Being a good parent Being a good son or daughter Building up my community Helping others Having a spiritual connection Being safe and having security Being independent Being seen by others as successful Having meaningful relationships Feeling like part of a community Being a good family member Having a good time Being humble and modest Following established traditions and customs Behaving in a proper manner Treating yourself well Being financially successful Being fair, treating others equally Following my own path in life Being physically healthy and fit Standing up for my personal beliefs Being a responsible person, and keeping my word Other Items
