Pep category: Action

• Let’s talk about the early days of change

  3 sectionsin Action

  

  The first few days of change can feel like a rollercoaster ride. In this Pep, we talk about what to expect as you take steps on your journey and how to combat uncomfortable feelings. But don’t worry; early days bring fantastic early wins that build confidence, resolve and pride. It’s both exciting and daunting, but what change isn’t?

• Urge surfing

  1 sectionin Action

  

  So what do you do if your cravings create intense urges that catch you off guard? This Pep offers techniques in urge surfing.

• Personifying the voice

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  WARNING: this Pep includes language that some Peppers may find offensive.

• Willpower is exhausting

  3 sectionsin Action

  

  Let’s face it; we’ve used willpower throughout our lives with mixed results. It’s one of the reasons why changing our drinking seems so daunting. But what if we barely relied on it? I understand that may not quite compute, but hear me out; there are other tools that we can use that push willpower to the back in the pecking order.

• The power of noticing

  3 sectionsin Action

  

  We spend a lot of our lives on autopilot. And this is particularly true when it comes to drinking. This Pep encourages us to open our eyes and minds and observe what’s happening.

• 3-step meditation

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  If you find your cravings or urges overwhelming, try to reset them with a bit of simple meditation, commonly known as breathing space. It allows you to take a helpful timeout, and if you find yourself wanting a drink, the breathing space will give you time to notice any unhelpful automatic behaviours, so you can find a different way to respond.

• Separating facts from opinion

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  In Dealing with uncomfortable thoughts Pep, we discuss how thoughts and feelings are experiences that will pass rather than facts that define us. But sometimes, repetitive negative thoughts and feelings can resurface unless we address some opinions – that we mistakenly perceive as facts – about ourselves. The following exercise should help.

• Dealing with uncomfortable thoughts

  3 sectionsin Action

  

  When we go through a period of change, all sorts of feelings, emotions and thoughts can emerge, which can have the combined effect of leaving us vulnerable. This Pep introduces an approach to help you handle uncomfortable thoughts and feelings and build resilience.

• Make good decisions easier

  4 sectionsin Action

  

  One of the secrets of behaviour change is that it’s often easier to change the world around us than to change ourselves. So as we begin to notice the triggers for drinking, we can plan our lives to make better decisions. At the end of each Pep, we ask four questions. These questions help you […]

• Triggers

  2 sectionsin Action

  

  Alcohol is woven through every part of our lives, and anything can become a trigger to drink. This Pep looks at understanding, identifying and combatting triggers