An Introduction To SMART Recovery

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An Introduction ToSMART Recovery
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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.

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Four-Point Program

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

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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.

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Four Common Misconceptions About Urges

• Urges are excruciating or unbearable.
• They compel you to use.
• They will not go away until you drink or use.
• They will drive you crazy.
• None of these are true!

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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.

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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
  cant stand this its awful to feel this way
  this is too much for me Im losing control of my
  emotions and I must be in control.

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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.

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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.

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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!

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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.

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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

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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.

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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.

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Thoughts gt Beliefs gtFeelings gt 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!

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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 dont start over at day zero weve learned
  too much to say were starting from scratch.
• For us, change looks more like an upward spiral
  than a straight line.

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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.

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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.

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Thank You!

• Thank you for your interest inSMART Recovery