105: Mastering the Urge to Drink

Take a Break from Drinking

Rachel Hart

Alcohol, Lifecoach, Alcoholicsanonymous, Self-improvement, Hungover, Society & Culture, Smartrecovery, Drinking, Cognitivebehavioraltherapy, Education, Cbt, 12steps, Sobriety, Drunk, Recovery, Personal Journals

4.8 • 2.7K Ratings

🗓️ 22 January 2019

⏱️ 29 minutes

🔗️ Recording | iTunes | RSS

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Summary

I teach clients a four-step response to desire that creates space between feeling the urge and acting upon it. These steps are: pause, listen & watch, neutralize, and travel into the future. Listen in as I walk through these steps, and share how to implement them and how they work with the think-feel-act cycle to help you move past your urge to drink.

Get full show notes and more information here: https://www.rachelhart.com/105

Transcript

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0:00.0	You are listening to the Take a Break podcast with Rachel Hart episode 105.
0:06.0	Whether you want to drink less or stop drinking, this podcast will help you change the habit from the inside out.
0:13.0	We're challenging conventional wisdom about why people drink and why it can be hard to resist temptation.
0:20.0	No labels, no judgment, just practical tools to take control of your desire and stop worrying about your drinking.
0:28.0	Now here's your host, Rachel Hart.
0:36.0	Hey everybody, we are going to talk about mastering the urge to drink today.
0:42.0	I talk about urges a lot on the podcast, but I really want to dive in deep on this one, because I really do feel like so many of you get kind of stuck at the same place.
0:54.0	And I want to help you understand why that is.
0:57.0	So let's just start with what an urge is.
1:01.0	An urge is just the desire to drink that has been habituated. It has been turned into a habit.
1:09.0	Your brain learns to expect a reward because you taught it to want one.
1:15.0	Now when people tell me that they're trying to change their drinking,
1:21.0	they will say that the urge is the problem.
1:26.0	So I'll hear this all the time. If I didn't have the urge to drink, then I could say no.
1:31.0	But I want you to know something.
1:33.0	The urge to drink, the urge to do anything for that matter, is not your problem.
1:40.0	I know it feels that way, but that's not what the problem is.
1:43.0	The problem is how you respond to an urge.
1:48.0	I teach this in four parts.
1:51.0	The first part is pausing.
1:54.0	Because if you can't pause, if you're immediately acting on that urge, you can't examine it.
2:00.0	So you have to pause in order to see what is there.
	...

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