Addiction recovery during the Holidays
by Richard Song
The holidays can be a particularly difficult time for people new to recovery. The number of challenges to your recovery can be daunting, between family gatherings, parties where alcohol is present, and emotional triggers such as stress and sadness related to past memories. You can build resistance to these triggers by preparing a plan. Here are some general tips that can help those recovering from an addiction through the holidays:
1) Be careful about which events you attend. Avoid those that will be highly tempting and that focus around “using” such as wine tastings and cocktail parties. When you arrive at an event, take note of the potential triggers and come up with a plan that will address each of those triggers – for instance, position yourself away from the bar.
2) Have a backup plan in case the temptation is too strong or you feel uncomfortable at an event. Bring a sober friend who will support you and leave with you if you don’t feel comfortable staying. If you feel comfortable doing so, let the hosts know your situation. That way, you won’t feel like you offended them if you decide to leave early. Continue reading
What’s your plan?
December is here and opportunities for urges and cravings seem to be everywhere. SMART volunteers have put their heads together to offer some suggestions to help you navigate this month’s challenges.
People who achieve long-term sobriety have three characteristics in common:
They make a firm commitment to abstinence.
They make lifestyle changes to enhance that commitment.
They plan and practice for urges and drinking situations.
Plan, Plan, Plan
The Change Plan Worksheet is an excellent tool to use when preparing for any holiday events that you will be attending over the next few weeks.
Motivation and Commitment
Updating and reviewing your personal Cost Benefit Analysis (CBA) and your personal Hierarchy of Values (HOV) prior to an event can serve to remind you of why this plan is important and what you’re trying to accomplish.
The holidays are prime-time for urges. This is a good time Continue reading
SMART Recovery is a self-empowerment program for people having problems with addictive behavior. We currently sponsor more than 1300 face-to-face addiction recovery meetings around the world, and 30 online meetings per week. When an individual in crisis seeks out a SMART meeting, or a professional refers someone to a meeting, it can be helpful to know what to expect. This post is intended to be a quick primer on the elements of a SMART meeting so that people who are new to attending meetings – either face-to-face or online – know what to expect.
Two things to know: First, meeting facilitators are trained by SMART. Some are people who have participated in the SMART program, some are professionals (eg. counselors or social workers), some are friends or family of those who have used the SMART program, and some are concerned citizens willing to provide a meeting in their community. Continue reading
Coping Skills Help Make Behavior Change Last
~Carrie Wilkens, Ph.D., Center for Motivation and Change
Making a change in your life is a pretty big deal. If you’ve moved into the action stage of change, we’d first like to first offer you a huge congratulations! This is a bold move, and one that deserves a lot of praise! Next we’d like to offer you some helpful tips to help make this change a little bit easier, and hopefully a lot more permanent!
Learn a few coping skills
You may have heard this term, coping skills, before and you may not really know what it means. Coping skills are things that you can do to help tolerate a difficult time by using constructive and positive strategies. More specifically, coping skills are what you need to tolerate the difficult moments that come along with making a significant change in your life (like giving up an unhealthy habit, learning a healthy behavior, not giving into impulses, etc.).
When we talk about coping skills, we can break them up into two categories, Continue reading
Self-Empowered Approach to Addiction Recovery
Tom Horvath, President of SMART Recovery, on learning to gain control over urges
Self-Empowered Approach to Addiction Recovery
Tom Horvath, Ph.D., a California licensed and board certified clinical psychologist (ABPP), has been President of SMART Recovery® for well over a decade. He is the founder and president of Practical Recovery, a self-empowering addiction treatment system in San Diego. He is past president of the American Psychological Association’s Society on Addiction Psychology (Division 50), the world’s largest organization of addiction psychologists. He is the author of Sex, Drugs, Gambling & Chocolate: A Workbook for Overcoming Addictions (listed by the Association for Behavioral and Cognitive Therapies as a “Self-Help Book of Merit”). Continue reading
PAWS: Post Acute Withdrawal Syndrome
by Bill Abbott & Suzy W., SMART Recovery Meeting Facilitators
Post-Acute Withdrawal Syndrome (PAWS) is something that perhaps unfortunately, we haven’t discussed much in SMART Recovery®. It is a not yet widely known problematic syndrome (syndrome is a medical term which describes a grouping of varying symptoms) of addiction recovery. The following scenario can illustrate it:
You’ve been through detox and all of the withdrawal symptoms and you are doing pretty well for perhaps a month or two. Suddenly, you start to realize that you’re feeling edgy and antsy. You are experiencing mood swings that range from being on a pink cloud to feeling down in the dumps. You find that you can’t concentrate. You are having trouble sleeping, you’re sleeping too much, or you’re having very vivid dreams. “What’s going on?” you wonder. “Am I going crazy?!”
No, you’re not going crazy. You are suffering from what is known as PAWS (Post-Acute Withdrawal Syndrome). Unfortunately, as noted above, we don’t often hear much about it in the recovery community even though it is an extremely common experience.
We know that recovery progresses in stages. After the initial acute withdrawal, Continue reading