For me, there is something very powerful about creating my own tools or borrowing tools from others and modifying them into structures, view points, formats or styles that work for me. Sometimes, it's not even the use of 'my tool' that matters so much as it is the act of creating and editing a tool for myself. I find making or changing tools is very therapeutic for me.
Tactics for Coping with Urges
Coping with urges to overcome a habit is not easy. One way to help cope? Plan ahead! Here's a worksheet that might help you.
-- Coping Tactics for Urges (PDF worksheet)
Here is a presentation slide that I put together that tries to convey which types of coping tactics I used the most as I recovered from each particular habit that I wanted to change.
-- Utilization of Coping Tactics (PNG image)
Feelings Wheel - Know Thyself
Being buried under unhelpful (destructive) habits for a very long time; I became very rusty at identifying, processing and self regulating my emotions. I needed help (fast) to identify how I am actually feeling and then regularly practicing handling them. But first, I must know my emotions.
A feelings wheel is a truly beautiful thing for helping me figure out exactly where I am at on my emotional continuum. I cannot recommend enough how important it is for me to know how I am feeling before trying to do anything at about it. Self regulation means feeling and then, knowing those feelings first, before acting.
-- Feelings Wheel (PDF image)