[Guest Blog by SMART Facilitator Rick Kuplinski]
“The zone is a state of mind which is marked by a sense of calmness. In addition, there is a heightened sense of awareness and focus. Actions seem effortless and there is an increased belief that your dreams or goals can become achievable and real. In addition, there is also a sense of deep enjoyment when the person is in this unique, special and magical state of being.” –Dr. Jay Granat, Sports Psychologist
Athletes have fascinating ways to describe “being in the zone.” Some describe it as the ability to see things in slow motion while they themselves continue to move with speed and precision. Others describe it being hyper-focused like nothing else matters except the tasks before them.
But athletes aren’t the only ones who experience the zone. All of us can recall times when we have been able to bring a high level of calm, focus, and determination to a task or situation, whether at work, at home, or at play. For example, a friend who is an avid video gamer describes a distinct difference between when she is “just playing” vs. when she finds herself “locked in” and playing at a higher level when she can suddenly see two or three moves ahead.
Can we find the “zone” in our recovery from addictive behaviors? Is it possible to get so good at practicing the Four Points of SMART Recovery* that it becomes almost automatic?
For some guidance, let’s turn back to the world of sports and an essay called How to Be a Better Hitter that offers guidance to baseball players on how to control the focus of their attention and automate mental skills to improve performance under pressure. The author describes four channels of focus while being in the zone:
- Awareness: “In the moment” concentration on the external environment. The ability to read and react to what is going on around us.
- Analysis: Awareness focused inward. Our ability to quickly assess a variety of options and to choose a plan that fits into the bigger picture strategy.
- Problem-solving: Focus on quickly working through the mechanics of acting and dealing with complications as they arise.
- Action: The actual execution of specific skills.
Imagine a baseball player up to bat. You see him go through his rituals between pitches. A few practice swings. A tug on the brim of the cap. A hard exhale. And then you see him lock in on the pitcher. As the pitcher’s wind up begins and as the ball is released, the hitter has completed his thought process about whether to swing and how before the ball reaches the plate. It looks like no thinking has occurred, but in fact the hitter has cycled through all four channels of awareness in milliseconds. The hitters with the highest batting averages are those who master the fundamentals—including the four channels of focus--through practice, practice, and more practice.
How does it apply to someone in recovery? Let’s use the example of someone we will call Chris. One weekend Chris is on a long road trip to visit some friends and stops along the way for a night’s rest at a motel with its own casino, bar, and liquor store. As much as Chris tries to relax in the motel room and ignore the temptation of formerly addictive behaviors just steps away, the mind won’t cooperate. Chris begins feeling a high level of anxiety. Chris’ thoughts turn to channeling through the four channels of focus:
“This level of anxiety is unusual for me. Obviously, it has something to do with being alone, with idle time on my hands, and with such easy access to alcohol and gambling.” (Awareness)
“But I am not really feeling urges because I am not even considering leaving this room to drink or play. But still, this anxiety is terrible! I need to deal with this so that my situation doesn’t get worse and so I can get a good night’s sleep.” (Analysis)
“I am going to focus on self-talk to remind myself why I am here. I am not here to party. I am here to rest before I continue my journey. Although this place reminds me of my past behavior, these thoughts do not control what I do right now. I am in charge. I am committed to my recovery. I have the power to control my actions.” (Problem-solving.)
“This is what I am going to do. Even though it is a little early, I am going to draw the curtains and turn off the lights. Then, I am going to lie down and focus on relaxing my body from my toes to my head. Then I am going to watch this movie I’ve got downloaded and just let my anxious thoughts fade away.” (Action)
The result in this situation was reduced anxiety, a restful sleep, and no disruption of Chris’ recovery journey. “I felt in the zone,” Chris said, “because despite my anxiety I remained in control as I evaluated my situation and decided how I could center myself and not let my thoughts turn into urges.” Swing. Hit. Home run. But remember: It’s a 162-game season and a few rounds of playoffs on the road to the World Series. This ability to get into the recovery zone does not arrive on Day One. It is the result of motivation and commitment to the process through thick and thin and by trial and error.
- The Four Points of SMART Recovery are: 1. Building and Maintaining Motivation; 2. Coping with Urges; 3. Managing Thoughts, Feelings and Behaviors; 4. Living a Balanced Life.
SMART Recovery is a science- and evidence-informed program that provides educational and peer support to those who want to abstain and gain independence from all addictive behaviors, whether or not they involve alcohol or drugs. The program emphasizes building motivation and self-empowerment skills, employing strategies to control urges, managing thoughts at the root of addictive behaviors and living a healthy, balanced life. Go to the “Meetings” tab at www.smartrecovery.org to find an in-person or online meeting to attend.
