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-toface) 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
•
•
•
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•
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•
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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!
Thank you for your interest in
SMART
®
Recovery