1 minute read
WRITE IT DOWN
from Wanna Bet?
Even if you’re talking to someone (and especially if you’re not), it will help to talk honestly with yourself about what’s going on. A proven way to do this is to start a notebook or journal. It sounds like hard work but, in fact, writing for just a few minutes a day can make a difference. If it takes off, you’ll soon be writing more. Here are some things you can write about:
> Gratitude - experts reckon we need five positive thoughts to overcome a negative one. So everyday, note one thing, big or small, that you’re grateful for. Or perhaps two. (It can be a great way to start and end the day.)
> Achievements - it’s easy to feel negative about yourself when recovering from addiction. Make a note of the good things you’ve done today at home or work that have helped you or others.
> Situations - what situations have made you stressed or angry? Why do you think that is? What did you have control over in the situation? Top of the list might be your reaction. How can you change that in future? You could score situations from 1 to10, depending on how stressful you find them and think about how you plan to deal with them.
> Your triggers - what are your triggers to wanting to gamble? Notice them. Perhaps they’re related to those stressful situations.
> Beliefs about yourself - what do you believe about yourself and why do you think that is? (For example, some of us are told we’re stupid or useless in childhood and carry these messages into adulthood as core beliefs about ourselves. Even ‘good’ parents say these things sometimes and children can take them to heart.)
> Vision - what do you want your healthy gambling-free life to be like? Really describe it. Positive visualisation works. You could even add some visuals to your notebook - drawings, images from online or magazines. The value of seeing the positive and accentuating the positive cannot be overemphasised.
It makes a lot of sense to write about all these things. That way you can monitor changes over time. But even if you don’t write anything down (it doesn’t suit everyone), it is vital that you think about them during your recovery.
