My first crack at an ABC
Steve,
I hope this is right…
I’m angry and frustrated after a late lunch at 2pm. I got a long list
of things to accomplish by Friday that was left by my boss who is on
vacation for the rest of the week. With only Three days left in the
week, I made a bunch of calls this morning trying to accomplish at
least one thing so I can mark it off my to do list. None of the
clients are in town and no one has responded yet and it looks like
I’ll get hung up waiting another day, which will put me into an
unavoidable deadline crunch for the rest of the week. Plus there is
another manager (not my boss) who tries to slough off his work
priorities on me whenever my boss is not there. So I’m awaiting a
confrontation that usually comes at the end of the day
B. I want to smoke. It always helped me brainstorm a way out of an
impossible situation. It calmed me down so I could be patient or in a
better mood. It also gave me a place to go to get away.
C. I smoke a cigarette
B1 Smoking is not going to bring the clients back from training to
approve my proposals so I can get to work. I’m pregnant, irritated,
and maybe a little tired after letting my blood sugar drop so low by
eating lunch so late.
C1 Maybe I need to close my door and put my head down for five
minutes. If I want to, I should just go ahead and let a couple tears
come out.
C2 When that lazy lout comes to my office, I will tell him that I
have work requests to accomplish while my boss is out and won’t be
able to get to it at 4:45 PM today nor can I supplant his urgent task
over the jobs she left me.
My urge to smoke is much like wanting to cry. My eyes get hot, my
breathing is very shallow almost like I’m trying not to breathand
my stomach is churning that heavy
June 21st, 2005 at 11:20 pm
Pam, your comments and suggestions really hit the nail on the head for me. I’ve
felt a bit overwhelmed about getting all the details straight and preparing
myself for a quit.
Focusing on the rational belief that smoking is not going to accomplish xyz is a
new way of thinking for me.
I do still find it hard to focus on physical sensations associated with craving
and would appreciate any help from the members here.
Judy
June 22nd, 2005 at 3:41 pm
Hi Mirtebel,
You’ve done a good job providing the info for your ABC. With Pam’s help
you’ve got it set up well. ABCs are always a bit difficult at first,
especially the B and B1 parts. Yours should allow you to observe Friday’s
events, and offer up some rational responses. Let us know how your day goes?
Steve