maxim3_more

"If the response option that we offer ourselves doesn't accurately address the 'need', it won't be an acceptable alternative."

   A glass of water and deep breathing are not the universal quit/urge responses. They are most effective if you are either thirsty or in need of some air as a result of sitting slumped in a chair or inactivity or for any other reason that triggers the 'need to breathe'. They are often excellent diversions, although diversions generally have limited long term effectiveness.
  Example:
   If it's been long enough since I last ate that I'm beginning to feel the onset of hunger, and if my old inner dialogs are suggesting that a cigarette would be effective, and if I'm trying to offer myself new options that don't include a cigarette, a glass of water would certainly provide some sense of being 'filled' and some deep breathing would certainly divert my attention for a while. But .... wouldn't eating some food be the most effective and appropriate response? How about resting when tired? Or finding some stimulation if you're bored.
   My point here is that if we can accurately match our sensations to appropriate responses, we'll find faster and longer lasting solutions. Interestingly, in some situations where we have no idea what an appropriate response might be, doing absolutely nothing is preferable to an inappropriate response.

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