Form 5C
Daily Record of Urges To Use Marijuana
Date Situation (include your Intensity of Cravings Coping Behaviors Used
thoughts and feelings) (1–100)
Form 6A
Managing Thoughts About Marijuana
Here are several ways of managing thoughts about marijuana:
• Challenge your thought: Do you really need to use?
• Think of the benefits of not using (see Creating Your List below).
• Remember the unpleasant drug experiences and aftereffects (read list on card [see below]).
• Find distractions: Think of something unrelated to marijuana use.
• Think positively: Remind yourself of your successes so far.
• Leave or change the situation.
• Call your supporter or a friend and try to talk it out.
• Use self-talk.
• Use images of riding out the wave of craving until it passes.
• Use images or pictures of loved ones who would be disappointed if you used.
• Use the decision-delay technique: If nothing else is working, then look at your watch and put off a decision to use marijuana for 15 minutes or more (use images to tough it out until the urge passes).
Creating Your List
One way to cope with thoughts about using marijuana is to remind yourself of the benefits of not using, the unpleasant consequences of using, and the stumbling blocks or high-risk situations that may make it hard to keep your commitment to abstinence. Use this form to make a list of 5 to 10 reminders in each category, then transfer this list onto an index card. Carry the card with you, and read it whenever you start to have thoughts about using marijuana.
Positive benefits of not using:_____________________________________________________
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Unpleasant effects or negative consequences of using: ________________________________
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Stumbling blocks or high-risk situations that make it difficult to keep commitment to abstinence:
____________________________________________________________________________
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Overall level of personal commitment to remain abstinent:
1 2 3 4 5 6 7 8 9 10
None Extremely High
Overall confidence level in ability to remain abstinent:
1 2 3 4 5 6 7 8 9 10
None Extremely High