Form V
Recovering from an Episode of Drinking  
Eight Practical Tips 
1. Get right back on track!  Stop drinking – the sooner, the better! 
2. Give yourself some breathing room.  Get rid of any alcohol and remove yourself, if possible, 
from the situation where you drank. 
3. Each day is a new day.  Even though having had one drink (or several) can be unsettling, you 
don’t have to continue drinking.  You are responsible for your choices. 
4. Call in some help!  Call your counselor or a sober and supportive friend right away to talk 
about what’s happening, or go to an AA or other mutual help meeting. 
5. Make a break.  Do things that are incompatible with drinking, to interrupt the behavior pattern.
6. Think it through.  With a little distance, discuss what happened with your counselor or friend 
at a meeting, to get a better understanding of what contributed to your drinking at that particular 
time, in that specific situation. 
7. Don’t beat up on yourself!  It doesn’t help to run yourself down.  If feeling bad cured drinking 
problems, there wouldn’t be any.  Don’t let feelings of discouragement, anger or guilt stop you 
from asking for help and getting back on track. 
8. Learn from the experience.  Use what happened to strengthen your commitment and plans to 
stay sober.  Figure out what you need to do to prevent it from happening again!   
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Form W
Examples of Situations Where Assertive Communication is Needed 
When dealing with people in authority (as in asking for a raise, talking to a police 
1.When dealing with people in authority (as in asking for a raise, talking to a police 
r about a ticket, discussing your treatment with your doctor). 
2.    When expressing anger or criticism, especially to individuals who are 
rtant to you.  
3.    When receiving criticism from someone, especially from individuals who are 
rtant to you (as in explaining yourself, taking responsibility for your actions, 
gizing to someone or making amends). 
When expressing positive feelings or giving compliments to someone. 
4.When expressing positive feelings or giving compliments to someone. 
4.When accepting a compliment or positive feedback from someone. 
4.When refusing a direct request from someone. 
4.When making a request, asking for help, a favor or support from someone. 
4.When expressing an opinion. 
4.When ..... 
4.When ..... 
4.When ..... 
4.
When ..... 
Form W
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SOME BASIC TIPS FOR ASSERTIVE COMMUNICATION 
1.  Use an “I” Message 
When you are expressing yourself - your thoughts, feelings, opinions, requests - begin with the 
word “I” rather than “You.”   By starting with “I” you take responsibility for what you say. 
Statements that start with “You” tend to come out as more aggressive - blaming, threatening, etc.  
2.  Be Specific 
Address a specific behavior or situation, and not general “personality” traits or “character.”  A 
specific request, for example, is more likely to result in a change, whereas general criticism is 
unlikely to improve things.   
3.  Be Clear 
Say what you mean.  Don’t expect the other person to read your mind, to just “know” what you 
want or mean.  When you make a request, make it clear and specific.  When you respond to a 
request, be direct and definite.  “No, I don’t want to do that” is clearer than, “Well, maybe .. I don’t 
know.”  Your facial expression and body language should support your message.  Speak loudly 
enough to be easily heard, and use a firm (but not threatening) tone. Look the person in the eye 
(not at the floor). Don’t leave long silences. 
4.  Be Respectful 
Don’t seek  to  intimidate, win, or  control  the other  person.   Speak to the person  at  least  as 
respectfully as you would like to be spoken to.  If you have something negative or critical to say, 
balance it with a positive statement before and after.  Also recognize that people have different 
needs, and hear in different ways.  In conflict situations, take partial responsibility for what has 
happened and is happening.
Form X 
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Tips on Assertive Communication in Conflict Situations
Three Parts of an Assertive Message 
Describe the behavior. 
Describe your own feelings or reactions. 
Describe what you want to see happen.
When Receiving Criticism  
Keep cool; avoid escalation. 
Listen carefully; show that you understand the other 
rspective. 
Correct any misunderstandings. 
Take partial responsibility and apologize when 
When Giving Negative Feedback 
(Constructive Criticism) 
Keep calm; don’t speak in anger or hostility. 
Choose the right time and place. 
Be specific; describe behavior and don’t blame. 
Check out misunderstandings. 
Use "I" language. 
Take partial responsibility or offer to help, as 
appropriate.
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Form Y
How 
Communication Happens
When Asking for a Change 
Describe what the person is doing - the specific 
behavior in which you would like a change. 
Describe your own feeling or reactions, using an I 
message. 
Describe what you want to see happen. 
Take partial responsibility or offer to help, as 
appropriate
Message Received 
(Words) 
Message Sent  
(Words) 
Message Heard  
(Interpretation) 
Message Meant 
(Intention) 
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Form Z
Form aa
Reflection Sheet 
I practiced listening with (person):___________________________________________ 
On (date and time):_____________________________________________________ 
The other person knew that I was practicing my listening skills:       9 Yes       9 No 
Here’s how I think I did as a listener: 
Not   
Really 
Good              OK 
Good 
Paying complete attention and letting the 
person see that I was listening. 
Keeping my own “stuff” out of it 
(advice, opinion, interpreting, etc.).   
Keeping good eye contact.   
Making understanding statements.   
Notes: (What we talked about, how I felt, what happened afterward, etc.) 
Urge Monitoring Card
Client ID:
Date / Time
Situation
0 - 100
How I Responded
Form bb 
Identifying Social Pressure Situations and Coping Responses
Client ID:
Date:
Situation (Person, Place, etc.)
Coping Strategies
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