An Introduction To SMART Recovery ®

What is SMART Recovery ® ? SMART stands for Self-Management and Recovery Training. SMART is basically a set of tools and skills. The free meetings (online and face-to- face) and discussions are opportunities to learn, practice and refine these skills.

Four-Point Program 1.Motivation to Abstain - Enhancing and maintaining motivation to abstain from addictive behavior 2.Coping with Urges - Learning how to cope with urges and cravings 3.Problem Solving - Using rational ways to manage thoughts, feelings and behaviors 4.Lifestyle Balance – Balancing short-term and long-term pleasures and satisfactions in life

Final Authority SMART views reason and scientific knowledge as the final authority. SMART evolves as scientific knowledge evolves. A religious or spiritual belief is not required. However, many SMART participants hold religious or spiritual beliefs, although we do not focus on these in SMART. At SMART the emphasis is self-empowerment.

Four Common Misconceptions About Urges 1.Urges are excruciating or unbearable. 2.They compel you to use. 3.They will not go away until you drink or use. 4.They will drive you crazy. None of these are true!

The Truth About Urges There is no evidence to support the four common misconceptions. You can resist them and they will get weaker over time. When you realize you can stand a little discomfort, you will be back in control and part of your problem will be solved immediately.

Accepting Urges Accept your urges as a normal part of changing instead of treating them as catastrophes. You make yourself feel crazy by thinking, “I can’t stand this; it’s awful to feel this way; this is too much for me; I’m losing control of my emotions and I must be in control.”

Retraining Your Thoughts YOU have control. You CAN stand the urges and they DO pass. We CAN enhance our comfort and expedite the process. Use SMART tools like DISARM, Divert and Stop Thought. Find supportive friends in SMART meetings.

Increasing Motivation Use SMART tools like CBA (Cost/Benefit Analysis), ABC and Brainstorming Listen to the voices in your head. SMART builds up the rational voice and disputes the enemy voice that encourages us to use. Commit to short-term sobriety so you can think clearly while working on recovery. Commit to attend X number of meetings – say two months - to get to know SMART.

Focus on the Positive Build on concrete things like developing a VACI (Vital Absorbing Creative Interest). SMART prefers to quickly focus on progress and positive goals. When “recovery” feels good we are much more likely to continue. Yes! You can feel good during recovery!

Managing Thoughts, Feelings, Behaviors We expose the irrational excuses we give ourselves for using, and thus see our lives in a new way. We increase our frustration tolerance. We can learn to manage our emotions. What do you wish your life would look like? Move toward those goals.

SMART Problem-Solving Tools ABCs to Dispute Irrational Beliefs CBA (Cost/Benefit Analysis) Enhanced Frustration Tolerance Exchange Vocabulary Journaling Relaxation Brainstorming Planning …among other proven methods

Balancing Long-Term and Short-Term Satisfactions Stopping an addictive behavior is as easy as just stopping. More difficult is learning to live comfortably without the addictive behavior. SMART is not about managing away emotions. SMART is about learning to balance and appreciate the actual significance of emotions.

Happiness is a Planned Activity Many people find they experience a wider range of emotions and feel more alive emotionally, yet they find this need not create problems or be disturbing. In this way you can build a happy, healthy lifestyle – based on your personally chosen values and goals.

Thoughts > Beliefs > Feelings > Actions People and situations cannot “make” you feel a certain way. Your reaction to them is what makes you feel that way. This is the critical principle of SMART, and the cornerstone of the ABC process, which we use to test the rationality of our thoughts and beliefs. YOU control YOU!

If You Lapse or Relapse Come discuss what happened. Lapses are not a point to start over, but a point to get back on the horse and keep riding. We don’t start over at day zero – we’ve learned too much to say we’re starting from scratch. For us, change looks more like an upward spiral than a straight line.

Crosstalk is Encouraged Discussion amongst participants is encouraged, and proven effective. Or simply sit back and listen. You make the choices – this is not a pressure group. SMART tools are illustrated and practiced BEST on real-life situations.

What Can I Do Next? Watch the ABC Tutorial slide show. Watch the CBA Tutorial slide show. Post a message on our message board and introduce yourself! Attend an online meeting. Read about SMART Recovery Tools. Order books from our Online Bookstore.

Thank You! SMART Recovery Thank you for your interest in SMART Recovery ®