Have you ever noticed how, in the most difficult moments, it's easy to act on impulse and regret it later?
The truth is that when we're in the middle of an emotional storm, it's not the time to improvise. That's where the power of a simple but powerful tool comes in: your self-support list.
What is this list?
Think of it as an emotional emergency kit — a personalized list of things that work for you in critical moments.
This list is for when the urge hits, the loneliness, the stress, the desire to escape. Instead of seeking relief in gambling, you open your list and choose a concrete, healthy alternative that you've already tested.
What can go on the list?
Your list can include:
- Quick pleasurable activities: listening to music, taking a hot bath, walking for 5 minutes.
- Relaxation techniques: guided breathing, short meditation, stretching.
- Support contacts: calling a friend, support group, therapist.
- Motivational statements: phrases you wrote when you were thinking more clearly.
- Alternative thinking: like the ABC technique to challenge sabotaging thoughts.
- Avoid being alone: go to a public place, talk to someone, leave the house.
The most important thing is not the size of the list, but that it works for you.
Why does it work?
Studies in behavioral psychology show that having pre-established plans significantly increases the chance of resisting impulses, because it reduces decision time and activates more rational areas of the brain[1].
Additionally, people who prepare in advance for high emotional risk situations demonstrate more control and lower probability of addiction relapse[2].
Having this list written down (on your phone, on paper, in a screenshot on WhatsApp) increases your sense of preparedness and reduces emotional vulnerability.
A practical example
Imagine you're feeling bad, alone, and the thought "I'll just take a look at the app" appears. But instead of following that impulse, you open your list and see:
- Breathe for 2 minutes
- Listen to "that song that calms me down"
- Send a message to João
- Read the note I wrote to myself last week
- Take a shower and leave the house
You choose one of these. And that alone can change the course of your day.
Create yours
Choose at least 5 resources that work for you. Write them down. Save them. Keep them accessible. Use them.
This is your emergency box. And it might be what stops you from falling into an addiction trap when everything seems to be falling apart.
🧠 Remember: taking care of yourself is a fundamental part of recovery — not a luxury.
Scientific references
[1] Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist, 54(7), 493–503.
[2] Marlatt, G. A., & Donovan, D. M. (2005). Relapse prevention: Maintenance strategies in the treatment of addictive behaviors.