Relief Rewind
What are you really needing relief from?
Feeling → Urge → Relief → Cost → Different Relief
Anxiety? Fear? Shame? Anger? Loneliness? Stress? Rejection? Boredom? Pressure? Restlessness? Disconnection?
Drink? Use? Eat? Scroll? Spend? Gamble? Shout? Leave? Isolate? Message? Control? Shut down? Do not judge the urge. Just name it.
Finish: “If I do this, for a little while I will feel…”
Regret? More anxiety? Shame? Conflict? Money? Isolation? A lapse? Be honest without attacking yourself.
What could lower this pressure without creating the same cost?
Relief Rewind
- I was feeling
- I wanted to
- I expected it to give me
- The later cost is
- My different relief is
The relief may start before the behaviour
Sometimes deciding “I’m going to drink / leave / message them” can already create calm because a route out appears. Ask: “What was happening in me before I decided I needed relief?” The goal is to find relief that does not create another problem.