Tool Overview
When to Use This Tool
How To Use This Tool
Related Tools
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Cost Benefit Analysis (CBA)
Performing a cost benefit analysis (CBA) helps individuals weigh the positives and negatives of a behavior, facilitating motivation, decision-making, and progression from precontemplation to the contemplation and preparation stage of change.
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Rating Scale
Sometimes participants may lack the confidence to make a change, even though changing is important to them. When considering a participant’s readiness to change, it can be helpful to weigh up not only how important it is to them, but also how confident they feel about being able to achieve the change they want.
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Maintaining Motivation
The maintaining motivation worksheet encourages us to remind ourselves why we wanted to make our change. It asks us to think about how far we’ve come and how the changes we’ve made have impacted our life.
Tool Overview
The ABC Model is a good way of understanding how we can help change our feelings and behaviour by challenging our thinking.
When to Use This Tool
The ABC Model is a good way of understanding how we can help change our feelings and behaviour by challenging our thinking. It helps us uncover beliefs that are not helping us /contributing to the behaviour we are trying to change.
This exercise may be done in the group setting but can also be very useful for participants to look at between meetings.
How To Use This Tool
When working with urges: To analyze a lapse/relapse or to develop coping statements for an anticipated lapse/relapse.
In the event of a lapse, the question to ask is not “What made me do that”, but rather, “How did I talk myself into it?” It is not the urge (A) that causes the lapse (C). It is our beliefs (B); our irrational self-talk.With emotional upset:
The ABC Model can also be used to work with emotional upset or frustrations that may occur at any point in the recovery journey. The ABCs allow us to discover our unhelpful beliefs which contribute to emotional upsets. Disputing helps us eliminate our irrational thinking so we can both feel better and do better. In SMART Recovery we teach that we feel the way we think; it’s not unpleasant events that disturb us, it’s the way we think of them. By changing our thinking, we change how we feel.Identifying and Disputing Unhelpful Thinking.
Disputing is a process of challenging the way we think about situations. It’s about trying to look at thoughts more accurately. Disputing unhelpful thinking can help us make more informed decisions about thoughts instead of just acting on them. Balanced thinking leads to effective new beliefs.
