The ABC Model is a good way of understanding how we can help change our feelings and behaviour by challenging our thinking.
The change plan worksheet captures and organizes essential elements of a plan, including desired changes, reasons, steps, helpers, success indicators, and obstacles.
Coping With Urges
Recording and analyzing urges through a log empowers individuals in recovery to gain awareness, identify patterns, anticipate triggers, and develop strategies to manage and overcome them.
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.
Disrupting Unhelpful Thinking
Disrupting involves challenging and testing our thoughts to gain a more accurate perspective, enabling informed decision-making rather than impulsive reactions.
Enjoyable Activities Checklist
This worksheet prompts the consideration and active planning of pleasurable and meaningful activities, including past and present interests, activities to discontinue, and new experiences to explore.
Practicing Self Acceptance
People struggling with behaviours of concern often feel a great deal of shame, self-blame and guilt. They may judge themselves harshly and beat themselves up about their behaviour.
Lifestyle Balance Pie
The lifestyle balance pie helps us to visually map out which areas of life are important to us and which areas need greater attention.
Enjoyable Life Worksheet
Sometimes we find it difficult to think of things we would like to do more of. The following checklist includes ideas and inspiration
Once you have set some specific goals and broken them down into smaller, specific steps, the weekly planner can be useful for keeping these goals on track and ensuring that you are taking active steps towards achieving them.
Setting SMART Goals
It’s important to make sure goals are SMART: Specific, Measurable, Achievable, Realistic and Timed.
When we slow down on a behaviour of concern, it can leave a gaping hole in our lives. Often, we find that we have a lot more free time, which used to be filled with activities related to our old behaviour. Also, we may no longer associate with the same group of friends.
This tool helps us to first define the problem, including when it usually happens, who else is involved, what happened and the associated thoughts and feelings
Unhelpful Thinking Styles
Psychologists have identified a number of typical unhelpful thinking styles. Familiarising yourself with them can help you recognise them quickly so you can challenge them and reframe them as more helpful or balanced thoughts.
When others invite us to engage in a behaviour of concern, this can be one of the most difficult triggers to resist. It's a very common stumbling block on the path to change. Being prepared in advance for these situations and developing refusal skills can increase the chance of successfully avoiding a slip-up.
An awareness and understanding of urges is crucial to recovery. One way to understand urges is by recording them. After a few entries, participants may notice patterns and similarities about their urges. The log then becomes a road map that will help them to anticipate situations and emotions that may trigger urges and plan ways to avoid recognized triggers or distract themselves from the urge until it passes.
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.
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.