Craving Prevention Plan Part One: Physical Triggers

1. Diet: It is important for me to eat well and on a regular schedule. Meet with someone who knows about this (recovering friends, nutritionist, Doctor, etc) for suggestions. Foods to Avoid 1. 2. 3. 4. 5. 1. 2. 3. 4. 5. Healthy Suggestions

2. Stress Management: I can learn to manage both positive and negative stress. Some ways I have mismanaged stress in the past are:

Some ways I can manage stress more effectively are:

Exercise: I can follow the following exercise schedule:

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday 3. Medication: I will discuss medication with a physician. I understand that many physicians do not have extensive training/knowledge about compulsive behaviors. I will talk with a physician that I can develop a relationship with, and who is knowledgeable about compulsive behavior and recovery. I will inform my doctor that I am in Recovery. Name of Physician: _____________________________Phone: ________________ 5. Sick Plan: If I get sick, I will use the following resources to support me in my recovery: Activity

Craving Prevention Plan Part Two: Psychological Triggers

1. Glorification: Think of some of the statements you make to yourself to glorify past theft. Statements such as "it wasnt that bad," or "I had some great times" are some examples. Provide some realistic statements to challenge these euphoric thoughts: Glorification Statement Example: "It wasn't that bad..." Challenge Maybe there were some good times, but the bad times were worse...

2. Unpleasant thoughts about recovery: Some days you may tell yourself recovery isn't working, even though in the long- run you know it is valuable. Write down five statements you might make to yourself on the "recovery stinks" day and challenge them with positive statements about recovery. Negative Statements about Recovery Positive Statements

3. Trapped: Think of a time when you told yourself that you had no choice but to use act out by theft. What did you tell yourself?

Write a mini life-story showing what options you have for healthy behavior:

Substitute Compulsions: After talking with friends or a counselor, you will see how certain behaviors can be substituted for your theft. Make a list of behaviors to be mindful of in the coming weeks and months. A._____________________________________________________________________________ B._____________________________________________________________________________ C._____________________________________________________________________________ D.___________________________________________________________________________ E.___________________________________________________________________________ F.___________________________________________________________________________

Ways I can combat these behaviors and live my life in a healthy way:

Craving Prevention Plan Part Three: Social Triggers 1. Miscommunication: Miscommunication causes emotional distress in many people.
Often it has to do more with unrealistic expectations of others (and of you) than anything else. Think of five examples when you have placed unrealistic expectations on others: A. _______________________________________________________________________ B. _______________________________________________________________________ C. _______________________________________________________________________ D. _______________________________________________________________________ E. ________________________________________________________________________ 2. Think of five examples when you believe others have placed unrealistic expectations on you: A._________________________________________________________________________ B._________________________________________________________________________ C._________________________________________________________________________ D._________________________________________________________________________ E._________________________________________________________________________

In order to communicate more effectively, expectations should be realistic and clearly stated. Think about how you could have changed your unrealistic expectations of others, or communicated more effectively. Also describe how you can communicate to others when you feel they are placing unrealistic expectations on you.

2. Conflict: This is a tough issue. Many people act in dysfunctional ways to avoid conflict in the short term, only to increase the chance and severity of conflict in the future. How you deal with conflict is an individual issue. Talk with friends, your sponsor, etc. to get concrete strategies on how to resolve conflict in an appropriate manner. Write down some of the strategies below:

3. Isolation: Many people are isolated either physically or emotionally. "Being alone" can be healthy, but the term "isolation" implies dysfunction. Self-help meetings, groups, getting a sponsor and other activities support interaction with others. Think of five activities you can participate in that support you in your recovery (if you go to a selfhelp meeting daily, this counts as only one activity). Also identify five people who are supportive of your recovery:

Activity 1. 2. 3. 4. 5. 1. 2. 3. 4. 5.

Support Person

Phone Number

4. Lifestyle: List five people, settings, or behaviors that are not supportive of your recovery. Replace them with positive people, settings or behaviors that are more supportive. Old People, Places, etc. Supportive People, Places, etc.

Craving Prevention Plan Top Triggers

Read through Worksheets A and/or B and place below the issues you think may be relevant to your Recovery. Develop strategies to manage these situations more effectively. 1. What three triggers from the worksheets stood out the most for you? A.__________________________________________________________________ B.__________________________________________________________________ C.__________________________________________________________________ 2. How have you mismanaged those triggers in the past? A.

B.

C.

3. How can you manage these triggers more effectively in the future?

4. Refer back to the list(s). What other triggers do you need to address and how will you manage them more effectively?

5. Should a lapse occur, the following are steps I will take to get reconnected to my recovery program; A. B. C. D. E. 6. Think of five situations that may increase the chances of having a craving. Describe ways you can anticipate them and cope with them in an effective way: Situation 1. 2. 3. 4.
5.

New Coping Strategy 1. 2. 3. 4.

5.

7. Warnings signs/Seemingly Irrelevant Decisions are indicators that a cognitive,

attitudinal, emotional or behavioral change is taking (or has taken) place and may lead to relapse. Identify thoughts, attitudes, unmanageable emotions and behaviors that can cause cravings: Thoughts that may trigger cravings:

Ways I can combat and challenge these thoughts:

Attitudes that may cause me to either have cravings or place me in situations that can trigger cravings:

Ways I can combat and check (challenge) these attitudes:

Emotions (both pleasant and unpleasant) can trigger cravings. List three emotions that have been mismanaged in the past and identify more effective/healthy ways to manage them: Emotion and how it's been mismanaged 1. Healthy ways I can manage the emotion 1.

2.

2.

3.

3.

People I can call to process my feelings with:

Name 1. 2. 3.

Phone Number 1. 2. 3.

Behaviors can be healthy or unhealthy. Some behaviors make it more likely that I will experience cravings or place me in situations that can trigger cravings. List three behaviors that may lead to craving and substitute in healthy behaviors in their place.

Behaviors that can lead to craving 1.

Behaviors that are supportive of Recovery 1.

2.

2.

3.

3.

Congratulations, you have developed a Craving Prevention Plan! Please share this with a counselor or friend to get feedback and more ideas.