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Write your new coping mechanisms on a card and carry them with you.
The next step is to look at each link in the chain and come up with alternatives (also called coping mechanisms) that are ways to get out of the chain when you are caught in it. These are the ways to free yourself from becoming tangled up in the chain. You might consider other ways you have to not sit with feelings.

First you look for every cognitive distortion on your chain and come up with alternatives ways of thinking that might be more in line with reality. Next you look at the behaviors in you chain and come up with realistic alternatives. Feelings if you don’t try to get rid of them come and go rather quickly.
The important thing is to remember that you can handle any of your feelings that come up. The thing you will learn in this is that you don\‘t need him for your happiness. You need to become very aware of the links in the chain especially when warning signs go off.
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