Cravings & relapse prevention~10 minCBTCoping skills training
Saying no (refusal skills)
Write and rehearse what you'll say when someone offers — so 'no' comes out quick and easy.
Practicing refusal is a standard part of coping-skills training for alcohol and drug problems (Monti and colleagues). A clear, short 'no', said with eye contact and without long excuses, works best — and rehearsing it out loud makes it automatic.
- Say no first, clearly. Then, if you like, offer something else.
- Keep it short — long excuses invite a debate.
- Make eye contact and keep your voice steady.
- Change the subject, or suggest something else to do.
- If they keep pushing, leave. You don't owe anyone a debate about your health.
1. Situations where I'm most likely to be offered something
2. People who might keep pushing — and why
3. My go-to 'no'
"No thanks, I don't drink."
4. What I'll say if they push again
"I said no. Can you grab me a soda?"
5. How much I want to explain — and to whom
You can share your recovery, give a simple reason ('I'm driving', 'early start tomorrow'), or say nothing at all.
6. What I'll suggest instead, or hold in my hand
7. Who I'll practice this with, out loud