Try to fill out the Thought Monitor every day over the next week, for each situation where you feel depressed, negative, unhappy, bored etc. and when you feel like a drink/other drugs. As in the example, break this situation down into the A – Situation, B-thoughts, and C-feelings and behaviours. Write down your thoughts as if you were speaking them out loud – use exactly the same words the are in your thoughts without evaluating them before you write them down.
Practice Mindful Walking for 10 minutes each day and 10 minutes of mindfulness with another routine activity - such as eating, brushing your teeth, showering, hanging out clothes etc. Write down on the Activity Log those times when you do mindful walking (you may also like to plan ahead when you will practice this exercise).
Try to fill out the Activity Log one day ahead, and plan time for at least 1 pleasant and 1 achievement activity to take place on each day.
Have a go at changing your drinking/using over the next week. Try out the “Coping with Cravings” activities to see which ones work best for you. Add any extra activities that help you deal with your cravings.
• Start working on the goals you have set for yourself today on your Change Plan Worksheet.