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Plan Your Strategies

List the different things that trigger your urges to drink in the table below, along with strategies you plan to use the next time one happens. A word of caution: summoning details about urge experiences can itself trigger an urge. If you feel unsure about doing this on your own, do the activity with a therapist, a doctor, or someone else you trust. You can print it when you are done.

Situation or trigger
People … places … times of day … thoughts … emotions … physical sensations
Avoid … Review reasons for change … Talk it through … Distract myself … Challenge the thought …Ride it out… Leave … Other ideas?

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