What is the connection between behaviors and your emotional state?
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Compulsive behavior is often linked to your emotional state or your response to a specific situation, event, or belief.
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You are most likely to act a compulsive way when your emotional life is in turmoil or out of balance.
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Binging or compulsive patterns of acting are often directly attributable to how you are feeling or reacting to yourself, to a situation, or to a belief.
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Certain kinds of activities become more attractive to you at times of emotional stress or turmoil.
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The rate at which you consume a meal, a drink, or smoke a cigarette is in direct relationship to the emotional tone surrounding the place in which your behavior is occurring.
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Compulsive behavior patterns are often a result of the emotional state in which you find yourself, e.g., (1) closet eating, drinking, or smoking can result from guilt feelings about the behavior, (2) eating or drinking in a car or while on the run can result from feeling overstressed and under pressure, (3) skipping meals can result from fear of gaining weight or a lack of proper time management, (4) snacking, drinking, or smoking can result from feeling bored or just looking for something to do.
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Which common emotional cues will lead you to unhealthy compulsive behaviors?
DIRECTIONS: Circle the emotions which are most likely to lead to your compulsive behaviors.
| Emotion |
Feeling Cluster |
| Boredom |
listless, unoccupied, restless, uneasy, a need for novelty, change, or excitement |
| Anger |
rage, hate, cheated, infuriated, spiteful, mean, mad, or envious |
| Guilt |
ashamed, miserable, remorse, blamed, distraught, or pain |
| Tired |
exhausted, overworked, drained, not enough sleep, run ragged, drowsy, numb, listless |
| Depression |
left out, ugly, empty, powerless, victimized, suffering, useless, low, sad, helpless, discouraged, or troubled
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| Anxious |
overstressed, out of control, nervous, overwhelmed, uneasy, tense, pressured, panicked, troubled, confused, or shocked |
| Lonely |
unwanted, unappreciated, left out, ignored, unloved, alone, hurt, neglected, ugly, or rejected |
| Fearful |
afraid, tense, anxious, nervous, weak, worried, skeptical, frightened, threatened, or panicked |
| Excited |
eager, driven, energetic, capable, turned on, enthusiastic, motivated, or clever |
| Comfortable |
proud, refreshed, appreciated, satisfied, accomplished, useful, respected, content, confident, full, calm, or relaxed |
| Happy |
good, nice, glad, loved, pleased, wonderful, delighted, or beautiful |
What healthy activities you can substitute when the emotional cues come
Any of the following healthy activities could be substituted for the unhealthy compulsive behaviors. Remember, to have a recovered lifestyle, enjoy everything in moderation.
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Be watchful for emotions which lead to unhealthy behaviors.
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Do deep breathing exercises.
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Take a walk.
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Get involved in an exercise program.
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Read a book.
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Block out desire to act compulsively by thought stopping.
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Pay more attention to the people and activities with whom you are currently involved.
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Remember the goal to attain a recovered lifestyle.
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Use a stress-reduction technique to reduce tension.
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Ignore the desire to eat, drink, smoke, abuse drugs, gamble, shop, etc.
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Work out emotions which lead to unhealthy behaviors.
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Use emotional release activities to rid yourself of unhealthy emotions.
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Make a telephone call to a relative, friend, or a SEA's Buddy.
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Avoid the settings that arouse negative emotions.
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Talk out feelings with a relative, friend, or SEA's Buddy.
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Use rational thinking to problem solve an irrational belief that would lead to unhealthy, compulsive behavior.
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Alter the way food or drinks are used in social and celebration events.
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Establish a fixed pattern of times and places for meals, exercise, rest, leisure and reading.
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Establish times and places for eating, drinking, or interacting with others that are not emotionally provocative.
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Use the TEA System to keep an eye if your actions and thoughts are consistently healthy and in sync with healthy emotional responses.
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Use the ALERT System to deal with stressful, anxiety-provoking and panic emotions.
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Use the ANGER System to ventilate and release negative emotions.
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Use the LET GO System to free yourself of the compulsive need to control people, places, and things which are the uncontrollables and unchangeables in your life.
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Use the CHILD System to deal with feelings of boredom, loneliness, isolation, and abandonment.
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Use the RELAPSE System to get you back on track if you succumb to emotions which lead you to unhealthy behaviors.
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NOTE: For more information on this section, look at the Tools for Personal Growth and Tools for Anger Work-Out on this site.
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