How to check in weekly by email with your chems advisor.
Respond to following questions (copy paste them into an email; send to firstname.lastname@example.org).
1 Did you achieve your goals re chems use in the last 7 days?
2. How did you experience & manage your cravings in the last 7 days? What worked, what didn’t?
3. Do you plan to use chems in the coming seven days?
- If Yes; what boundaries are in place? (Eg how long your session will last, what you will do, what you won’t, etc.) (see harm reduction info)
- If No; How confident are you to accomplish this goal (scale 1= not confident; 10= very confident)
- If No; How important to you is it to accomplish this goal (scale 1= not important; 10= very important)
4. What is it keeping you motivated to accomplish this goal?
5. What are the most vulnerable moments/times in the coming 7 days? When should you be expecting the strongest cravings? What could go ‘wrong’ with your plan?
- After work Fridays
- Weekday mornings
- Sat late afternoon (no plans)
- Bed time weekdays, can’t sleep
- Travelling home after work
- Sat night, alone
- Sat night
- dinner/drinks with friends
- Sunday mornings, breakfast time
- Sunday mid morning, no plans
- Sunday afternoon, bored
- Sunday late afternoon, after a busy day
- Late night Sat, can’t sleep
6. What are your triggers? What sets off cravings for you? (Tick all that apply; or see video suggestions)
- When I’m alone
- After drinking alone
- When out drinking with friends
- After clubbing
- When playing online/on Apps – no specific plans
- When returning to London from a trip
- After a fight with a friend/family member/partner
- When I feel lonely & miss intimacy
- When I feel bored
- When I feel stressed and anxious
- When I feel horny
- When I feel depressed
- When I feel angry at myself, someone else, or at life.
- When I get unexpected correspondence/an invitation to party
- Returning home alone after a night out
- Returning home to partner after a night out
- After an unsatisfactory sex encounter
- After being rejected online
- Whenever I feel like celebrating
- Whenever I feel I deserve a reward for “being good”
7.What can you do differently next time you feel a craving or trigger? (Tick all that apply; or see video suggestions)
- Leave the room/place I’m in
- Call a friend/supportive person
- Clean the house/do gardening
- Write a letter/journal note to yourself
- Record a video message to yourself on your phone, to remind yourself of consequences
- Go to gym/do exercise
- Cook a favourite meal
- Practice meditation/mindfulness
- Watch a favourite (distracting) film or box-set
- Have a (distracting) activity ready for just these moments; make a list of these
- Get offline/close the App/
- Take a deep breath; smile.
- Turn off any pornography
- Masturbate (quickly) Then occupy yourself off line
- Continue breathing. Take in your surroundings
- Take a shower
- Tell someone how I’m feeling
- Change the mood/music/lighting/temperature
- Go to the local shop. Buy chocolate. Ask shopkeeper how his day was
- Put favourite music in your ears. Go for a walk
- Be with people who care/value you
- Take a deep breath: smile. Continue breathing. Take in your surroundings
- Call a friend/supportive person
- Create a list of things you want to do this week
- Think about what you’ll be doing two days from now – if you use, if you don’t.
- Watch a YouTube playlist that helps you deal with cravings
- Change your emotional state somehow. Be creative.
(Note; emails are a less secure means of communication than SMS/text fax and Royal Mail. Our NHS Trust cannot guarantee that messages won’t be intercepted after they have left our server. But if you consent to email correspondence, we are pleased to provide this support.)
Happy to help.