[Guest blog post by Rick Kuplinski, SMART Facilitator]
A hero is a person who is admired for courage and/or achievements. There are times when we get to act the hero on behalf of others, or for an ideal, cause, or issue. But sometimes it is for ourselves. Which brings us to the ACTION Stage of “The Stages of Change Model” that is used in SMART Recovery.
The Stages of Change is a theoretical model developed by researchers in the 1970s who observed that people attempting to change behaviors follow a similar, non-linear, path to accomplishing their goals. We discuss this model in SMART Recovery.
To show that change is a road well-traveled by others, and we can learn from their journeys.
To underline that change is a process (not an event) and that our progress in recovery is best measured by actual changes in attitudes and behavior (vs. “time served”).
To locate where we are in the process so we can make appropriate plans to keep it going and to regain momentum if we backslide.
To understand that the power for making change lies with us.
Summarized, the “Stages” are:
Pre-contemplation: Problem? Me? What problem?
Contemplation: Maybe there is a problem.
Planning: What should I do?
Action: Here I am. Doing it.
Maintenance: How do I keep this going?
For those not familiar with the Stages of Change, you can read more about it on Pages 19 to 20 of the SMART Recovery Handbook 4th Edition. Our purpose here is to focus on the ACTION Stage, as it is the stage that many people who attend our meetings self-identify as where they are. Logically if we consider ourselves in the ACTION Stage, then it implies we are taking action. So, what might that look like?
Growing Knowledge: The more we know about the nature of our addictive behavior and all the possible ways to deal with it, the better we can devise a plan that works for us. For much of that knowledge, we need not look farther than what SMART Recovery has to offer. SMART is a science- and evidence-based approach which means it is based on knowledge: information in the SMART Recovery Handbook, myriad resources at www.smartreovery.org, and the wisdom of experience that is freely shared at SMART Recovery meetings.
Working a Plan: Do we have a plan? Can we summarize it in writing if we had to? Is it a SMART Recovery plan, in that it addresses the four points of building and maintaining motivation; coping with urges; managing thoughts, feelings and behaviors; and living a balanced lifestyle? Is it also a SMART plan, as in being Specific, Measurable, Attainable, Relevant, and Time-Bound? The exact details are up to each of us, but the goal here is to be taking deliberate action toward recovery vs. “white-knuckling” or drifting along rudderless from day to day. (See “Change Plan Worksheet” on Page 17 The SMART Recovery Handbook for help in getting started.)
Maintaining Motivation: Backsliding in recovery is commonly referred to as getting a case of “The “F**k Its,” which is coarse shorthand for experiencing a loss in motivation. So, how do we take action to avoid this? As SMART Recovery participants, we likely have completed (or soon will complete) a Hierarchy of Values and a Cost-Benefit Analysis to clarify our motivation for change. And these can help us maintain this commitment by revisiting these when we feel the “F**k Its” coming on. But that’s not all. Each of us has our own special reminders of the reasons we are on this journey and the positive results we hope to achieve. For example, that special song or poem. The “Goodbye Letter” to our addictive behavior. Those photographs of our loved ones. The inspirational quotes tacked on the wall.
Building Support: SMART Recovery does not require “sponsorship” as defined by other support programs. But that doesn’t mean that we can’t (and most of us do) take action to build the “home team” that we can count on as trusted allies in our recovery. For motivation. For connection. For modeling the way. For a shoulder to cry on. For playing “Good Cop” (or even the bad one). Again, our exact team roster is up to each of us. (Of course, we also may need to minimize the presence of people in our lives who don’t support our recovery or those who even aim to sabotage it.)
Practice, Practice, Practice: How do we get better at being sober and functioning without addictive behaviors? We do it day by day with determination to find and stick with the new routines that work for our gaining physical—and emotional—sobriety. It doesn’t come easy. It doesn’t come all at once. But if we are determined to try, we will find that not only is it possible to unlearn old, unwanted behaviors; it is also possible to learn new ones that make life beyond addiction healthier and more rewarding than we might have previously thought possible.
Self-Care/Professional Care: What are we doing to address physical and mental health issues that may coincide with addictive behavior? What are we doing to look after our own wellness? And since SMART Recovery meetings only provide peer support, how might we incorporate professional care into our recovery plans?
Rewards and Reinforcement: Even action heroes need some time to pat themselves on the back for a job well done. There are many ways in recovery to do that, but perhaps the best are those related to self-care and discovering (or rediscovering) interests and activities that reinforce the joy of life beyond addiction. And sometimes the best reward and reinforcement is just the calmness of mind to enjoy some rest, to reflect on the progress we have made, and refocus on the work yet ahead.
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.