Recovery Resources

A four-quadrant worksheet that helps you weigh the short-term and long-term pros and cons of both continuing and stopping a behavior. Reveals patterns: benefits of using are usually short-term, while costs are long-term.

Based on REBT, walk through: C (Consequences/feelings) → A (Activating event) → B (Beliefs) → D (Dispute the belief) → E (Effect of new belief). Helps you see that it's your beliefs, not events, that drive emotional responses.

Five strategies: Deny/Delay (urges always pass), Escape (leave the triggering situation), Neutralize (challenge the urge with logic), Tasks (redirect focus), Swap (change your internal dialogue). Urges typically pass within 10-20 minutes.

Three powerful questions: Is this thought TRUE? Is it LOGICAL? Is it HELPFUL? Thoughts are not facts. Replace unhelpful beliefs with more balanced, empowering perspectives.

Identify the 5 most important things in your life. Ask: does the behavior of concern support or compete with those values? Place Recovery at the top — it protects and honors everything else you care about.

A simple, powerful check-in: What do I want for my life? What am I doing to get it? Is it working? If not, what can I do instead? Am I willing to try?