Response Cards as a CBT Strategy to Develop Helpful Responses to Cravings
Cravings can be challenging to manage, especially when they trigger unwanted behaviors or thoughts. Cognitive-behavior therapy (CBT) provides various strategies to help individuals recognize and change unhelpful thoughts and behaviors related to cravings. One such strategy is using response cards as a tool to alter responses to cravings.
What are response cards?
Response cards are small cards or notes on one's phone that list out a set of pre-written responses to a specific situation, in this case, cravings. The cards serve as reminders of alternative thoughts and behaviors that can be used in place of the unhelpful ones related to cravings.
How do response cards work?
When experiencing a craving, an individual can use a response card as a prompt to engage in alternative thoughts and behaviors. For example, if an individual experiences a craving for chips or candy, a response card may include a more helpful response such as “I am training this muscle as I would train any muscle at the gym ” or “I can handle this brief period of discomfort”, The card can also include alternative non food based behaviors to address the craving, for example taking time to enjoy a hobby or calling a friend.
The benefits of using response cards:
- Convenient: Response cards are small and easy to carry, making them accessible whenever cravings arise. Most people have their phones accessible, which means that their response cards are always nearby!
- Structured: Having pre-written responses provides structure and a clear plan of action during challenging moments.
- Focus: Response cards help shift focus from the craving to more helpful thoughts and behaviors.
- Personalization: Response cards can be personalized to fit an individual's specific needs and preferences.
Creating your first response card
Your response card will be unique to you and should always be written in your own words. If you are looking for a starting point this template may be useful.
Situation: I crave chips after I sit down to unwind for the evening.
Thoughts: When I sit down to unwind for the evening, I think:
- I deserve a treat, it’s been a long day.
- I'll never be able to resist this craving.
Alternative thoughts: Write down a helpful response:
- Cravings aren’t permanent. Every time I have had a craving before, it has passed. This craving will likely pass as well.
- I can make a different choice that will make me feel just as satisfied
- I choose what I eat
Behaviours: Note what alternative actions you would like to try instead of responding to the craving.
- Call a friend.
- Find a distraction such as doing a small job around the home.
- Go for a walk.
- Eat a planned snack.
Motivation: Remind yourself why you want to alter your response to the craving and examples of times when you have had a positive response.
- I am in control of my cravings.
- I choose to treat my body well.
- There have been times when I didn’t respond to my craving and the moment passed. (Maybe add a specific example of a time I didn’t respond to my craving and the moment passed)
Experimenting with response cards
When experimenting with any new strategy we need to consider motivation, ability, and prompt. When designing your experiment consider how you will remember to read your coping card: will you use a visual or auditory cue? Where will you store your card to make it as easy as possible to read? And finally, what data will you want to collect to determine if this strategy matched your hypothesis and was effective for you?
Conquering cravings
It is normal to experience cravings and it is human to want to indulge. The key is to recognize the craving and use alternative thoughts and behaviors to manage it in a way that aligns with your vision.
Response cards provide structure, focus, and are a convenient tool to redirect thoughts and behaviors during challenging moments. Incorporating response cards as a tool in your tool kit can help you gain control over cravings. However, it is important to remember that response cards, like other strategies you have experimented with are new skills, practice and revising the way you use these tools to best work for you is all part of the process!