True Recovery

Exercise

Grab a pen and paper, or perhaps your journal notebook.  Write out the form and describe a very minor stressful event that's happened to you recently.  If you've broken down and "fallen off the wagon" recently, use that as your example.  Think back on the event.  Fill out the form with 20/20 hindsight.  In other words, you're past the event now, you can see things much more clearly than you did while you were in the thick of it.

Practice Assignment

Over the next few days, whenever you feel yourself getting tense or upset, crack out a piece of paper and pen and try to use this form.  I'd suggest, as you're getting used to this tool, use it with less stressful events, that are longer in duration.  Until you're proficient with it, trying to reach for this in the midst of a hostile argument won't be very effective.  Add these skills to your journal, and jot down when you've been able to use Pros & Cons.

As a useful reference, you may wish to check out the Crisis Survival Cheat Sheet.

When you're ready to move on go to: Section 11 - Radical Acceptance.

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