Net Neutrality

Care Act

Deer Valley Counseling

Compassionate, Caring Counseling

Office in Phoenix

Mobile Page


Skills to Manage Feelings and Urges

List three strong feelings you sometimes have that lead you to want to use alcohol, drugs, sex, pornography or gambling–

  1. _______________________

  2. _______________________

  3. _______________________

Now think about these strong feelings and rate each of the following statements.

Almost Never




Almost Always

I can anticipate situations where I may feel strong feelings.

I can recognize when I am starting to have a strong feeling.

I am able to stop and think it through before having a strong feeling.

I can stop, breath and notice what I'm feeling.

I can use relaxation techniques to calm down.

I can call a time out when I need to.

I can use words to describe my feelings.

I can rate the intensity of my feelings.

I can acknowledge and validate my own feelings.

I am aware of what thoughts I had that led to my feelings

I am aware of what actions led to my feelings and what I can do differently

I can recognize and resist urges to hurt myself or others.

I can recognize when I don't want to do something that will help me and I can do it anyway.

I can pay attention to and respond to other people's feelings.

The original of this article can be found online at—

Copyright © 2009-2022 Deer Valley Counseling. Verbatim copying and distribution of this entire article are permitted worldwide, without royalty, in any medium, provided this notice and a link to the original article are are preserved.

Printer-Friendly Version of Article