Listen to Your Behaviour

– Watch your actions – more than your feelings, thoughts, or words
– Your behaviour needs to become your compass
– Trauma can create a whirlwind of experiences that could affect your ability to see what’s really happening
– You may feel fine one moment and down the next
– Most people look to how they feel to guide them, but this can be deceptive when you have trauma

– Keep track of your safe and unsafe behaviours
– It doesn’t have to be perfect
– Create a why and it will lead you to how
– Make it fun, if possible
– Watch for all-or-none trap (aka the abstinence violation effect: if you slip, you think you’ve failed)
– Share with people who want you to succeed
– How long? At least half an hour at a time (that’s the time it takes to decrease urges; keep stacking half hour on half hour)
– Remember progress, not perfection
– Know what to accept
– Know what to expect
– Give your plan a name
– Remove temptation
– Keep it visible (use any methods that keep your plan front and centre)
– For now, ignore the (lack of motivation) feelings (do the safe/healthy behaviours over and over and over until you feel it)
      – Don’t be seduced by maybes (maybes usually mean no)
– Give it time (to take hold)
– Use all the coping skills you have
– Now – not later

– Can you promise yourself you’ll try the plan for at least a week?

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