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Step 4A: Skills Tips

Creator: @SoulfullyAButterfly

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When another person tempts you – with a cigarette, candy, drink, overspending, or whatever your problem behavior – try these skills:

  • Say “no” quickly in a firm voice.
  • Avoid using vague excuses (for example, “I am on medication” or “Not tonight”); that will lead to people asking again in the future.
  • Explain your reasoning and your goal; for instance, “I am trying to reduce my candy intake” or “I am working to control my gambling”
  • Suggest an alternative activity, such as let’s do something else or take a walk instead
  • Request that the person stop offering you the temptation.
  • Change the subject, if the above suggestions do not prove effective.
  • Walk away from the person and leave the tempting situation, if all else fails.
  • Congratulate yourself for refusing temptation; that’s your goal and you can rightfully feel proud. 

Which of the above skills do you think can help with your problem behavior?