Use this skill when you have crisis urges. “Crisis urges” are urges to engage in behaviors that tend to offer immediate relief but make the situation worse in the long run (for example: giving up, giving in, avoiding, escaping, or numbing out).
1. If you’ve already completed a Pros & Cons, find it and review it!
2.If you don’t have it on hand get a piece of paper and make a 4-square table like the one shown below👇
3. List the pros and cons of acting on your crisis urge, and the pros and cons of tolerating your distress (acting skillfully)
4. Besides each item, note if there are long-term and/or short-term consequences.
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