No two days are the same, and even though some may feel typical or ordinary, today will still bring scenarios different from tomorrow. Spending time planning each morning can prepare you for potential events that could be triggering.
Take a moment to identify one thing you do daily to set your day up. It may be having your first cup of tea, breakfast, or light exercise. Whatever it is, use this recurring event as your foundation stone and add 5-10 minutes to it for your daily planning.
Then ask yourself:
- Where am I going today? Do I consider them safe places, or have they been places where I would have traditionally drunk? Are there opportunities for me to practice being mindful about drinking? Or am I able to practice exercising restraint against an old relianceReliance is a term used by Pep when referring to psychological or neural links between alcohol and a perceived benefit, such as joy or support. We use it instead of ‘psychological dependence’ to avoid confusion with the much more serious ‘physical dependence’, which can threaten health and life. More I had on alcohol? Could I change the venue?
- Who will I be with? Are they people I may find triggering? Did I use to drink with them in the past? Are they likely to support me, or are they likely to pressure me to drink? Am I comfortable presenting myself to them as a non-drinker today?
- When will this happen? Will the time of day add weight to a potential triggerTriggers are situations and circumstances that lead to triggering thoughts around drinking. More? Is it at the time I used to recognise as ‘wine or ‘beer o’clock? Can I change the time of the event to earlier in the day instead?
- What will I drink? Is it possible to drink AFAlcohol-free More alternatives? Should I check ahead to see what’s available? Will eating or exercising beforehand might help subdue an urgeUrges are that overwhelming feeling of needing or wanting a drink. They can happen after a craving or a trigger. More?
- Is there anything else I can do to ensure the day ends how I’d like it?