Doctor DeLuca's Addiction Website
Sent: Monday, September 06, 1999 2:40 PM
Subject: For those preparing for a '30'
As I was reading Changing
for Good (CFG) this morning, I found some things I thought might be helpful
for those who are struggling with the idea of doing their '30' , for those
who have already decided to begin their '30' on 9/9/99, and those who might
be struggling with the 'relapse' cycle. Be sure to look at the self-assessment
test at the end:
"Ask yourself: What is my potential if I change? What will it free me up to become? How will my life be enhanced?"
"Change requires energy, effort and attention. You will not be ready to move into the action stage until changing your behavior becomes your highest priority."
"Commitment includes not only a willingness to act, but also a belief in your abililty to change, which in turn reinforces your will. People begin to use commitment during the preparation stage, and continue to apply its techniques well into the action and maintenance stages."
"Have confidence in your evaluation of the pros and cons of changing, so you honestly believe your life will be enhanced rather than diminished by the action you are about to take."
"People often weaken their wills by putting action off for too long; by relying exclusively on willpower, which puts too much pressure on this single process; by drinking alcohol, which reduces anxiety but also strength of mind; or by taking premature action, which can damage a personal belief in the ability to change."
re: Setting a date: "Choosing a date to begin can help prevent both premature action and prolonged procrastination, and can help make your action as convenient as possible. The date should be realistic, but it should also be scheduled as soon as possible, so you can capitalize on your decision-making momentum."
"Once you commit yourself to an action date, guard against finding excuses or reasons to delay it, which can weaken your will."
"Going public with your intended change increases anxiety, since you may feel embarrassed if you fail. Public commitments are more powerful than private pledges."
"Courage is not the absence of fear, but the ability to act in the face of fear."
"Here is a brief self-assessment to check your progress with commitment. Once again, be honest and realistic. Fill in the number that most closely reflects how frequently you have used the methods below in the past week to combat your problem.
1 = Never
2 = Seldom
3 = Occasionallly
4 = Often
5 = Repeatedly
_______ I tell myself that if I try hard enough I can change my problem
_______ I make commitments against giving in to my problem.
_______ I use willpower to keep from engaging in my problem behavior
________ I tell myself I can choose to change or not.
In order to be ready to take effective action, your score on this self-assessment should be 14 or higher. If your score is lower, you have more work to do on the commitment process before you can move forward successfully."