TIPS FOR USING THE URGE911 STEPS

Urges to use compulsive behavior are strong and uncomfortable. It can seem the only way to feel normal again is to do the behavior. Unfortunately, the more you think about and practice a behavior, the more it gets wired into your brain.

However, there is something you can do right now to change your brain. The steps on the other side of this card can decrease the intensity of the urge and rewire your brain, providing hope for recovery. Here are some tips for each step.

STEP 1: NAME & TAME THE URGE

Increase your awareness of your thoughts and physical sensations by stating them out-loud. Research shows this alone calms the brain. It also creates a sense of “distance” from the urge, decreases intensity and increases a sense of choice.

 

STEP 2: FIND THE FEELING

Emotions drive much of our behavior. When we are disconnected from our feelings we are more likely to be controlled by them. Identify what emotions and situations might be triggering the urge.

 

STEP 3: FIND THE FUNCTION

Compulsive behaviors often begin as attempts to meet legitimate, human needs. The more you understand how the behavior helps you cope, the more freedom you will have to make other choices and meet the needs in healthy ways.

 

STEP 4: IMAGINE RECOVERY BEHAVIORS

Just as you imagined using compulsive behaviors during the urge, you can imagine recovery behaviors. Think about what your day will look like as you choose recovery. As you do this, you may have negative thoughts such as “I can’t do this” or “I don’t deserve recovery.” Take note of these and discuss with a therapist or support group.

 

STEP 5: REFOCUS

This is where the magic happens. You are literally rewiring your brain when you have an urge and choose to do something else. Choose activities which require focused concentration to get the best results. 

 

Finally, don’t do these steps alone! Reach out to friends, family, support groups or professionals for help. There is a lot of power in community.

 

This URGE911© card is adapted from concepts in the book You Are Not Your Brain: The 4-Step Solution for Changing Bad Habits, Ending Unhealthy Thinking and Taking Control of Your Life, by Jeffrey Schwartz, PhD (2012). It also incorporates principles of Cognitive Behavioral Therapy, Schema Therapy and Acceptance and Commitment Therapy.