Table 1.

Types of Self-Regulation Skills

	In the Context of Urges to Engage in Addictive Behavior	In the Context of General Stress
Self-Regulation Skill
Acceptance	Allow urge to come and go, rather than fighting it	Give self permission to feel feelings
Behavioral Activation	Get involved in an alternative activity that does not involve substances (e.g., clean the house)	Get involved in a valued activity (spend time with family) or a soothing activity (warm bath)
Defusion	See thoughts about drug use as just thoughts and not commands	See thoughts as just thoughts and not facts
Active Communication	Refuse offer to use or communicate with person(s) regarding use levels (e.g., not drinking)	Actively communicate with person(s) to resolve a problem or disagreement
Emotional Awareness	Recognize or label body sensations and emotions related to urge	Recognize and label emotions
Exercise	Get involved in moderate-to- vigorous intensity physical activity/exercise to deal with urge (e.g., biking, jogging, weight lifting)	Get involved in moderate-to- vigorous intensity physical activity/exercise (e.g., biking, jogging, weight lifting)
Grounding	Focus on sensations of breathing to stay grounded when having urge	Focus on just one thing, such as breathing, to ground the self
Cognitive Reappraisal	Remind self about the negative aspects of substance use or the positive aspects of sobriety	Think about a situation or problem differently/take a new perspective
Problem Solving	Brainstorm different ways for dealing with urge	Brainstorm different ways for dealing with a problem or situation
Seeking Social Support	Reach out to others for support or guidance in dealing with urge	Reach out to other people for guidance or support
Self-Compassion	Tell self that it is okay to have urges	Say kind, supportive things to self
Spiritual/Religious Coping	Pray or think about faith to deal with urge	Pray or think about faith
Stimulus Control	Avoid or leave a situation that triggers urge	Remove self from a situation/change my environment
Values Clarification	Remind self of commitment to sobriety or change goal	Remind self of the bigger picture and important life goals