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–
- _______________________
- _______________________
- _______________________
Now think about these strong feelings and rate each of the following statements.
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Almost Never |
Infrequently
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Sometimes
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Usually
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Almost Always |
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I can anticipate situations where I may feel strong feelings. |
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I can recognize when I am starting to have a strong feeling. |
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I am able to stop and think it through before having a strong feeling. |
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I can stop, breath and notice what I'm feeling. |
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I can use relaxation techniques to calm down. |
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I can call a time out when I need to. |
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I can use words to describe my feelings. |
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I can rate the intensity of my feelings. |
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I can acknowledge and validate my own feelings. |
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I am aware of what thoughts I had that led to my feelings |
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I am aware of what actions led to my feelings and what I can do differently |
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I can recognize and resist urges to hurt myself or others. |
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I can recognize when I don't want to do something that will help me and I can do it anyway. |
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I can pay attention to and respond to other people's feelings. |
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