ADVANCED Urge Strategies Part 1 - Tips & Tools for Recovery That Works

Summary

In this episode of 'Tips and Tools for Recovery,' the focus is on advanced strategies for coping with urges, as outlined in the SMART Recovery Handbook. The host discusses how to face triggers head-on, particularly in familiar environments like bars and restaurants, without resorting to avoidance. Key strategies include pre-planning your response, setting up lifelines for support, and confidently sticking to your narrative when faced with social pressure. The episode emphasizes the importance of gradual exposure to triggers, building confidence, and remaining firm in your commitment to recovery.

Takeaways

• 😀 Successful recovery involves facing triggers and urges head-on, rather than avoiding them entirely.
• 😀 It's important to plan for urges ahead of time, especially when you visit places associated with past habits, such as restaurants or bars.
• 😀 Pre-planning strategies, like setting up lifelines (support contacts), can help you manage cravings in real-time.
• 😀 A 'panic button' support system, such as a WhatsApp or Facebook group, can be a lifeline when you're tempted to relapse.
• 😀 Having a pre-decided narrative to explain why you're not drinking (e.g., driving, on medication, or simply choosing not to drink) is crucial for maintaining confidence.
• 😀 Social pressure from friends who may encourage drinking can be countered by confidently sticking to your plan and responses.
• 😀 Recovery isn't about completely avoiding places where triggers exist; it’s about building confidence to face them with a plan.
• 😀 It’s important to decide in advance what you’ll drink (e.g., soda or iced tea) to avoid wavering in the moment.
• 😀 You don’t owe anyone a detailed explanation about your sobriety – a simple ‘I don’t drink alcohol anymore’ can be enough.
• 😀 Practicing these advanced strategies in real-world situations helps build recovery confidence and reduces the power of triggers over time.

Q & A

What is the main topic discussed in the video?

The main topic of the video is advanced strategies for coping with urges during recovery, particularly as outlined in the Smart Recovery Handbook.

Why is it important not to avoid places that trigger urges, like bars or restaurants?

Avoiding trigger locations might seem helpful initially, but successful recovery requires learning how to handle urges in those environments. Avoidance can lead to long-term issues because these places are present everywhere, and learning to manage urges in these settings is essential for lasting recovery.

What is the first key step in handling triggers when visiting places like bars or restaurants?

The first key step is to plan ahead. Knowing that triggers are inevitable, it’s important to have a strategy in place for managing them when they arise in places like restaurants.

What role do 'lifelines' play in coping with urges?

Lifelines are people you can call for support when you feel the urge to give in. These can be pre-saved contacts on speed dial or in a group chat, acting as a quick support system to prevent impulsive decisions.

How can you prepare a 'narrative' for handling social pressure when not ordering alcohol?

Pre-planning a narrative involves deciding in advance what you'll say when someone questions your decision not to drink alcohol. Having a response ready, such as 'I don’t drink alcohol anymore,' can help you avoid giving in to social pressure.

What is the significance of sticking with a non-alcoholic drink once it's decided?

Sticking to a pre-decided non-alcoholic drink helps avoid indecision, which is where many people struggle. It makes your decision clearer and helps you stay firm in your commitment to recovery.

How can the reaction of others impact someone in recovery at a social setting?

Others may push back if someone chooses a non-alcoholic drink, which can increase the pressure to conform. However, it's important to remember that you don’t need to explain yourself extensively. A simple 'I don’t drink' or 'I’m taking a break from alcohol' is sufficient.

What does the video suggest as the best way to build confidence in recovery?

The video suggests gradually returning to places that were once associated with alcohol, but with a solid plan in place for handling urges. This helps build confidence in your ability to cope with triggers and reinforces your commitment to recovery.

Why does the video emphasize planning ahead for social situations?

Planning ahead for social situations ensures that you’re not caught off guard by triggers or peer pressure. It helps you stay in control, reduces anxiety, and increases the likelihood of successfully managing urges.

What was the significance of the role-play at the restaurant in the video?

The role-play demonstrated how planning ahead can help in real-life situations. By practicing the response to triggers, the speaker illustrates how to stay firm and stick with your plan, even when offered alcohol in a tempting setting.