When we first embark on our Quitting Journey we may be facing a cacophony of emotions such as anger, restlessness, frustration, irritability, insomnia, sadness, anxiety, even depression. You may decide that it's just too much to cope with and relapse in hopelessness. In fact, out of control mood changes are associated with over half of all relapses.
But it doesn't have to be this way! Knowledge of what to expect is a big first step and there's much, much more you can do to counteract these feelings. Most studies show that these mood changes reduce rapidly over the course of the first month through third month and return to baseline by six months.
There are numerous skills that counteract these emotions both proactively and during a moment of feeling overwhelmed and on the verge of giving in. Many of these have been reviewed again and again throughout BecomeanEx. Here is another one that comes from DBT - dialectical behavioral therapy.
This group of skills is called ABC Please.
- A Accumulate positive experiences
I plan delightful experiences in my to do list. It may be playing with my granddaughters, walking in a garden, watching a comedy, talking to a friend or family member, or celebrating my days of smobriety.
