Lesson 6: Managing Cravings And Urges - Slide  22

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Step 2: Reattribute And Use The 15 Minute Rule

  • When your brain sends a message, you don’t have to act on it
  • First Relabel it
  • Then Reattribute it
  • You can tell yourself, “I will not do this. I do not want to do this. It’s not me it’s just my brain”
  • 3. Wait 15 minutes and actively keep telling yourself, “These are not real thoughts. These are faulty messages from my brain”
  • Within 15 minutes, most cravings and urges begin to fade and are replaced with a feeling of control over yourself
  • You are no longer a passive victim
Notes:

Pg. 40-46, Schwartz, Jeffrey, M., 1996, “Brain Lock, Free Yourself From Obsessive-Compulsive Behavior, A Four-Step Self-Treatment Method To Change Your Brain Chemistry,” Regan Books/Harper Collins Publishers, New York.

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