A Simple Path from Alcohol Misery to Alcohol Mastery PDF EBook Seb Grant Quit Alcohol Formula | Page 16

Outside cue Inside cue Response
Argument with partner Thought: I’ll show them a thing
or two Get cans of beer from the
fridge and start drinking
Feelings: Hurt or anger
In pub with friends
Thought: I’ll have a good blow-
out tonight
Drink too much – too quickly
– get drunk
Feelings: On top of the world
At home on Saturday night,
alone
Thought: Maybe a drink will
cheer me up
Drink a half-bottle of whisky or
bottle of wine
Feelings: Sad or lonely
Exercise 1: Your cues
The next exercise points out situations that
can lead you to drinking. Think about your
drinking habits in the past six months.
How often have you ended up drinking in
each of the situations listed? Put a circle
around the number that best describes your
answer. The numbers range from 0 for ‘never’
to 3 for ‘almost always’.
1. When I was feeling ‘low’ (eg sad, lonely, depressed, worried). 0 1 2 3
2. If I felt under pressure and wanted to relax (eg anxious, problems to solve,
nothing going right, things on my mind). 0 1 2 3
3. When I felt threatened in any way (eg had to justify myself, was afraid, had
an argument). 0 1 2 3
I drank