Here you can find a checklist which aims to help you recognize your progress and maintain your new direction even in difficult times.
Recognize your progress on your new path
- Recognize the ways in which you have progressed. Compare your current situation to the one you started from.
- Recognize what skills and methods have helped you on your journey.
- It is important to practice continuously. Repetition strengthens change.
Try to implement what you have learned also to the other problem areas of your life
- Remember that thoughts are just thoughts and you can change your approach to them.
- Set goals for yourself so that you can recognize thoughts and decisions that are relevant for the desired end goal.
- When difficult feelings arise, it is important that you stick to the goal you have set.
Recognize and challenge unrealistic expectations when they arise
- Recognize unrealistic expectations (e.g., “I will never feel the urge to watch CSAM ever again”).
- Progress includes continuous movement, and sometimes that movement is backwards especially in times of stress or sudden moments of adversity.
Moving backwards/relapse is not a catastrophe
- Practice seeing a step back as an opportunity to hone your skills and practice the things you have learned so far: “This kind of a situation is surprisingly difficult for me. How could I manage it better in the future?”