Posting lists
As requested by Steve, the following are my lists. My first ABC,
with the mascara, went very well. I should have made an ABC for
grandbaby sitting as I was called upon to do that Tuesday evening
which wasn’t planned. Man, I had to fight off Warren big time after
that, but I was successful. Believe it or now, I made the ABC up on
the fly–not the best way to do it, I’m sure, but it helped me get
through the release of tension I always feel after being responsible
for the little ones.
Lorraine (45 hours nic free!)
List 1 Reasons to smoke:
Waking up
Drinking tea, beer (oh hell, any beverage!)
After eating
After shower/bath
Putting on make-up
Driving
Waiting for bus
Breaks at work
Good/Bad meetings
Broken PC’s, copiers, fax machines, et al.
Too much work
Too little work
Task finished
Thinking
Reading
Writing email
Watching TV
Playing games on PC, playing cards, board games, etc.
Grandbaby sitting
Before, during and after social events
Cooking
Being among smokers
List 2 Emotions and Conditions:
Sad, angry, cranky, tense, scared, bored, frustrated, pensive,
happy, smoothed, content, hopeful, pleased, glad
Tired, sore, cold, hot, restless, unsatisfied, overwhelmed, hyper,
cautious, calm, content, quenched, sated, clean, refreshed,
satisfied, relaxed, fulfilled
List 3 Physical sensations: where and how-
Headaches, leg muscles stiff, fingers swollen, tightness in chest,
shoulders tense, neck tense, back tense, heartbeat elevated,
heartbeat slows, tension leaves shoulders, beck, neck, breathing
deepens, muscles relax, taste buds active, stomach full
December 25th, 2005 at 8:01 am
Hi Lorraine,
Good work on those lists. Now start doing the timer exercise and
pay particular attention to the physical sensations that you are
experiencing at each ‘timer check’. See how ‘what you feel’ matches
physical sensations on your list.
Keep working on the ABCs. Looks like you’re doing well.
Steve
on a general note: I’m in transit for the next several days. Hope
to check back in by Saturday.