TIPS 4 NICOTINE ADDICTION
These are the examples of a few of the exercises from
the workbook and of example answers one might come up with while using the
workbook to kick free from nicotine. There is a place at the end of this page
for you to enter your email address to receive instructions for a free post it
note exercise.
Exercise 1
I believe the main reason I returned to nicotine, alcohol and/or drug use was .
. . . .
Example answer: The reason I Use (or returned to using) is the fear of
being able to communicate my feelings and emotions, when safety wired to the
pissed off position.
Exercise 2
In order to continue staying clean/sober, I believe I must . . . . .
example answer: Master communicating despite my emotional distress and
stop wimping out by using , maybe take time outs and go re-group.
Exercise 3
In the past, what has worked in helping you stay clean/sober?
example answer: Trying to communicate in a clear simple way not assuming
everyone must understand me or there is something wrong with them. When I feel
my emotions escalating, excuse myself from the conversation, take a break, write
out what I wanted to say on paper. Get a dum dum sucker or a glass of water. (
no wrong answers, if it works for you it works, use it as long as it is not
addictive)
Exercise 4
In the last week, I have been doing these
things as part of my recovery program . . . . .
example answer: Going to Nicotine anonymous meetings, taking the special
vitamins for those stopping the use of nicotine, get a lot of quiet time, learn
to relax, spend most of my free time in places where smoking is not allowed.
Avoid substituting smokeless (chewing) tobacco or other drugs for the smoking.
Removing myself from the places or situations that trigger the desire to smoke.
(ie. get up from the table and go do something instead of lighting up after a
meal. OR, moving the ash tray away from the telephone area. Also putting my
smokes and lighter in the glove box of the car or truck while driving.
Exercise 5
In the last month, I have been consistent in doing these things as part of my
recovery program . . . . .
example answer: Staying on my wellbutrin, attending support groups,
keeping my doctor’s appointment’s, tracking the decrease in my blood pressure
readings. Journaled the progress of positive things like more energy, better
breathing, increased appetite, better sense of taste and smell, not being told
by the kids, grand kids or other people that I smell bad.
Exercise 6
In the last month, I have been inconsistent in doing these things as part of my
recovery program . . . . .
example answer: by allowing tobacco to be easily accessible just in case,
visiting friends that use, skipped a few support group meetings, let my emotions
get the best of me, Negative self talk about giving up; saying I can’t do this
anymore, It’s too much to ask.
Exercise 7
From your past recovery program list the activities that have helped you stay
clean/sober
example answers:
Therapy letters
Journaling
support groups
time outs
quiet time
rehearse positive changes
examine negative consequences like heart attack number two.
Photo by: Kimberley A. Matens
Exercise 8
List any warning signs (emotional, behavioral and physical) that would have
signaled your sobriety was unstable.
example answers:
Anger
Depression
Lonliness
Defeated
Resentment
Rejection
Stress
Exercise 9
Draw a line to match the recovery activities in exercise 7 to the warning signs in exercise 8. (example shown)
lonely\/ exercise
stress /\ call sponsor
Exercise 10
List all warning signs (from exercise 9) that did not match recovery activities. Include warning signs that were not managed adequately. (Just follow the instructions)
1.
2.
3.
4.
5.
6.
7.
Exercise 11
List potential management strategies for the above warning signs.
1.
2.
3.
4.
5.
6.
7.
Exercise 12
I need to immediately begin doing the following activities to improve my recovery plan.
example exercising more
What ever you said you needed to do to Remain clean and sober it must be time to do it.
Exercise 13
RECOVERY PLAN WORKSHEET
Instructions: Construct a new recovery plan by:
(1) entering day and time of scheduled recovery activities for each day;
(2) describing the recovery activity; and
(3) describing the goal of the activity in preventing relapse.
Monday Recovery Activity Relapse Prevention Goal
Remember nicotine user’s re-enforce the addiction many times per day. You may
need to expand this exercise on additional papers so that you can address the
first smoke of the day, the second, the third, through out each day and assign a
recovery activity,(recovery Activitities) like take my wellbutrin), going for my
mourning walk Relapse Prevention goals (Cut craving, practice behavioral
modification by changing habits.)
Example continues on exercise 16
Tuesday Recovery Activity Relapse Prevention Goal
Wednesday Recovery Activity Relapse Prevention Goal
Thursday Recovery Activity Relapse Prevention Goal
Friday Recovery Activity Relapse Prevention Goal
Saturday Recovery Activity Relapse Prevention Goal
Sunday Recovery Activity Relapse Prevention Goal
Exercise 16
WARNING SIGN CHECKLIST
Biological
X Difficulty in thinking clearly.
X Inability to sleep restfully.
_ Difficulty in remembering things.
_ Irregular eating habits.
_ Headaches, other aches and pains.
_ Indigestion, ulcers, loss of appetite.
_ Complexion problems, skin irritations, acne, cold
_ sores.
_________ Exhaustion; lack of energy.
____X_____ Not taking medication as prescribed.
Psychological
X Difficulty in managing feelings and emotions.
X Uneasiness with well-being, unexplained fear, and anxiety.
_ Difficulty with physical coordination, accidents.
X Rationalize being able to control use
X Believing “I will never(smoke, use)drink again, and denying
_ need for recovery program.
X Development of “I don’t care” attitude.
X Dissatisfaction with life.
X Immature wish to be happy.
X Daydreaming and wishful thinking, “If only.”
X Feeling that nothing can be solved.
X Deep sense of shame, guilt, or hopelessness.
Social
Problems with people:
X Easily angered.
X Irritation with friends.
X Self-pity, open rejection of help.
_ Conscious lying.
X Unreasonable resentments.
X Argumentative.
X Defensiveness.
_ Tendencies toward loneliness.
X Expecting too much from others.
_ Worrying about others instead of self.
Problems with Situations:
X Acting out or complacency when things are too good.
X Letting up on discipline and recovery program.
_ Impulsive behavior.
_ Compulsive behavior.
_ Lack of daily structure.
_ Tunnel vision.
_ Lack of desire to take action.
X Irregular attendance at AA and treatment meetings.
X Avoid having fun.
X Over analyze self.
_ Living in the past or future.
_ Loss of self-confidence.
_ Pre-occupation with one area of life.
_ Avoid talking about my problems.
Exercise 17
Relapse Analysis
Starting with your most recent relapse (Exercise 14 - ) . . . . .
Analysis past attempts at recovery.
1. I was in relapse for (da/wk/mo/yr) following a prior period of
abstinence of(da/wk/mo/yr).
Before this relapse, I believed returning to addictive use would bring me . . .
. .
Prior to returning to use, I experienced these warning signs:
1.
2.
3.
4.
5.
2. In relapse for(da/wk/mo/yr) following a prior period of abstinence of (da/wk/mo/yr).
Before this relapse, I believed returning to addictive use would bring me . . .
. .
Prior to returning to use, I experienced these warning signs . . . . .
1.
2.
3.
4.
5.
3. In relapse for (da/wk/mo/yr)following a prior period of abstinence of(da/wk/mo/yr).
I hope all this helps you use The simple relapse prevention work book in the
versatile way that helps you the most.
