Problem Solving & Relapse Prevention Chapter 9

Tinkering with Your Plan *Start with your best plan and then make adjustments

Systematic Problem Solving . Problem Solving: figuring out obstacles to your progress and figuring out how to overcome them. -need to be able to define the problem clearly, think of solutions and predict the consequences of various alternatives 4 steps to problem solving: List all the details of the problem as concretely as possible. Brainstorm as many solutions as you can without criticizing any of them Choose one or more of the solutions Think of ways to put the solutions into operation (& then check to be sure you are actually implementing them) --record keeping, reinforcers *People who use problem solving skills are less stressed, better at coping, have higher self efficacy and more confidence *Be sure to keep the parts from your old plan that worked

Dealing with Problems in Self Modification *Self Change requires self focus -most common reason for failure is lack of adequate self observation *3 major factors that interfere with continued self observation: -Stress -Alcohol -Discouragement

Self Control Fatigue *We can become tired of constantly exercising self-control *To prevent self control fatigue: -avoid temptation -know that people usually become fatigued late in the day & are more likely to give in -distract yourself when you start thinking -increase your positive mood, when we feel negative we are less likely to practice self control

Common Problems I made my successes happen. I deserve my success. Failures help me learn, they do not define who I am. No matter how small the success, I will celebrate it. You don’t believe the techniques will help you, so you don’t use them. You don’t believe you can attain the goal you want. 3. You really don’ want to change 4. Other people are discouraging your use of the techniques 5. You started off with some success but then became discouraged

Relapse Prevention relapse lapse -lapse: a slip or a mistake -relapse: going back to your full blown patter of unwanted behavior

Marlatt’s Model HIGH-RISK SITUATIONS Ineffective Coping Responses Decreased Self-Efficacy Positive Outcome expectations Increased Self-Efficacy Lapse Rule Violation Effect -High Risk Situation: presents a greater than usual temptation to lapse into the unwanted behavior -Abstinence Violation Effect -total abstinence with no gray area -any lapse in the prohibited behavior is a total disaster -feel guilty, blame themselves and feel there is nothing they can do about it -belief is not realistic -Ways to keep lapses from becoming relapses: -recognize your own high risk situations -cope with them when you meet them -prevent any lapse that occurs from becoming a relapse Decreased Probability of relapse Increased Probability of Relapse

Recognizing High Risk Situations -People often think that the main reason of relapse for unwanted addictive behaviors is because of cravings **not true! 1. 2. 3. 4.

Effective Coping -The easiest way to cope in high risk situations is to avoid them -When you can’t avoid them, use problem solving skills **list details of the problem, brainstorm solutions, etc. -Think of your behavior “in situations” -Work out instructions to give yourself if you end up in a high risk situation *use “if…then” statements -Think about how you rationalize and don’t allow it -Remind yourself of the advantages of changing your unwanted behavior -Distract yourself: turn your hot thoughts into cool thoughts -Remind yourself that emotional responses (cravings) will pass -Believe in yourself *every time you resist you will gain more confidence that you can do it in the future

Stopping Lapses from Becoming Relapses *Have a plan for coping with lapses before they turn into relapses *When you lapse: -keep keeping records, increase record keeping, start record keeping -make a full-scale self change project for if you lapse -blame the situation not your personality Consenting to your unwanted habit -Acquiescence 1. short term rewards feel good 2. not focusing on long term consequences 3. behavior is in a long complicated chain & once you start doing the unwanted behavior again, the idea of breaking the chain again can feel overwhelming *KEEP MAKING RECORDS BECAUSE IT KEEPS YOUR ATTENTION FOCUSED ON WANTED BEHAVIORS

STEP 9 Pg. 294 You should have through Step 9 completed by next class meeting.