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Snapping:

Wear a rubber band on your wrist loosely. Each time you become aware of crystal thoughts, snap the band and say "NO!" to the thoughts as you make yourself think about something else. Plan ahead to have something that is meaningful and interesting to you to think about.

Visualization:

Picture moving

a it

switch or a lever in your mind.

from

ON

to

OFF

to

stop

the

crystal

Imagine yourself

thoughts.

Have

actually another

picture ready to think about in place of the crystal thoughts. have to change what you are doing to make this switch.

You

may

Urge Surfing:

Cravings can feel so strong that you may feel as though they will never end. However, cravings are very much like the swells in the ocean. As they reach the shore they get bigger and seem to have more energy, but then they reach a peak and slide back into calm water. One way to stop cravings is to ride them outÍž other activities or thoughts will soon take over and the craving will go away. Doing something else to take your mind off the feelings may speed this process along. Sit Therapy is also very effective for thi sit in a chair and wait until the feelings go away. Another alternative to

surfing the urge the urges to slide

is to right

picture your mind as if it were a non­stick off the non­stick surface of your mind.

pa

allow

Relaxation:

Feelings of hollowness, heaviness, and cramping in the stomach

are

physical

manifestations

of

cravings.

These

can

often

relieved by breathing in deeply and breathing out very slowly.

be Do

this three times. You should be able to feel the body. Repeat this whenever the feeling returns.

tightness

leaving

your

Session 3: Trigger­Thought­Craving­Use

15

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