Self-Management and Recovery Training, commonly referred to as SMART, is a support group for individuals recovering from addictions. It helps individuals, family members and friends learn how to move forward with their lives. The tools and techniques taught in SMART Recovery meetings are based on scientific research that can help people make healthy life choices. The organization has programs available in many cities worldwide, as well as treatment centers, correctional facilities and online group meetings.
The key focus of SMART Recovery groups is self-empowerment. Meetings and other support resources provide information on staying motivated after rehab, preventing cravings and the importance of living a well-balanced life.
The topics covered in SMART Recovery programs include:
At SMART Recovery meetings, relapses are not viewed as weaknesses or failures. Rather than starting over in the recovery process, this program views a relapse as an opportunity to talk about what happened and how to get back on track. Recognizing a relapse as a mistake, rather than a failure, increases an individual’s chance of returning to abstinence.
SMART Recovery use an exercise called the ABC’s to teach individuals about recognizing and overcoming various triggers. This exercise helps analyze situations that may arise, and learn how to modify their thinking and behavioral patterns.
SMART Recovery’s ABC’s
A: Activating Experience
Every trigger starts with a specific situation that has occurred. The first step is to define the event that urged you to drink or fall back on bad habits.
B: Beliefs
When you think about the particular event that has occurred, how do you see it? Take into consideration what you’re thinking and how you’re feeling. Beliefs can come in many forms: rational, reality-based, logical, irrational, wishful-based thinking, illogical and self-defeating.
C: Consequences
Every thought and action has a consequence. The consequence is a result of “A” (the activating event) and “B” (your beliefs).
D: Disputes
Take any negative beliefs that you may have, and turn them into a series of questions and answers. This will help you take a deeper look at why the event made you feel a certain way.
E: Effects
Effects are the result of replacing irrational thoughts with logical and rational beliefs. With practice, you will begin to see new behavior patterns form and your urges decrease.
SMART Recovery 4-Point Program
The information taught in SMART Recovery is based on of a 4-Point Program. Each aspect of the program helps a person develop a safe, sober and healthy lifestyle during recovery.
Here’s a closer look at the individual points of the 4-Point Program:
Point 1: Build and Maintain Motivation
While on your Recovery Journey, it’s important to focus on ways to motivate yourself in order to maintain sobriety. Temptations to drink are part of the recovery process. It’s up to you to determine how you will handle certain situations and overcome impulses. Attending counseling sessions, talking to other sober peers and establishing a support system can help you stay encouraged.
Point 2: Cope with Urges
SMART Recovery helps you recognise urges and learn how to cope with them. Every person handles situations differently. Consider what’s acceptable and unacceptable to you, and set up boundaries based on that information. Boundaries can include avoiding alcohol-related events, eliminating harmful relationships from your life and steering clear of potential relapse triggers.
Point 3: Manage Thoughts, Feelings and Behaviours
Replacing negative thoughts with positive and uplifting beliefs can make a significant difference in your recovery journey. The recovery process is filled with many highs and lows; however, the way you choose to view these situations can make a huge difference in your continued sobriety. For instance, rather than thinking about how you can’t overcome an urge, modify your feelings to believe that you have control and will get through it.
Point 4: Live a Balanced Life
The best chance at long-term sobriety involves committing yourself to a healthy and balanced lifestyle. This includes staying away from alcohol and drugs, eating healthy, exercising, getting enough sleep and having a positive mindset. Make sure you set aside time each week to do the things you enjoy most. When your lifestyle matches your sobriety goals, you’re much more likely to continue on with the recovery process.
Helpful Information to Prepare You
for a SMART Recovery Meeting
Now you are acquainted with the 4-Point Programme, we shall now discuss practical points that serve to prepare you for an actual meeting. This advice covers both online and in-person SMART Recovery meetings.
Below, I offer a number of facts that help to outline SMART Recovery’s approach:
No emphasis is placed in a ‘higher power’: this contrasts with 12-step programmes that expressly ask participants to rely on a ‘higher power’. This ‘higher power’ often infers some form of deity, although not always. The concept of a ‘higher power’ conflicts with some people’s belief systems, and so avoiding this concept is helpful to those who do not want to subscribe to the idea of a ‘higher power’
There is no obligation to talk during a SMART Recovery meeting: at the beginning of SMART Recovery meetings, members conduct what is known as the ‘check-in’ activity. This is where members introduce themselves and discuss the challenges they have met since their last group meeting. However, you are not required to participate in check-in. You may merely sit back and passively listen. You can participate in this task when you are ready to do so.
Emphasis is placed on the concept of ‘Self-Management’: given SMART stands for ‘Self-Management And Recovery Training’, it perhaps will not come as a surprise that much emphasis is placed upon ‘Self-Management’. SMART Recovery as an organisation strongly believes that each person has the power within themselves to enact positive changes and to rebuild an existence that’s healthy and sustainable. This helps to foster the belief that you yourself are in total charge of your recovery and your destiny
SMART Recovery encourages you to discuss your recovery story, rather than your ‘war’ stories: this means the emphasis is put upon the good you are currently doing in your life. SMART Recovery meetings are not about dwelling on the negative experiences that led to and sustained your addiction
Other members will not judge you, no matter what you are coping with right now: SMART Recovery assists with all manner of addictions, including addiction to drugs, alcohol, sex, relationships and eating, amongst others. Nobody in the group will label you an ‘addict’ or ‘alcoholic’. SMART Recovery feels such labels are unhelpful and often counter-productive in helping you achieve your recovery goals,
It’s OK if you relapse: SMART Recovery will not negatively penalise you if you relapse: this is often the case with 12-step meetings where it is not unknown for members to be banished from the group for relapsing. Instead, SMART Recovery views relapse as a natural part of the recovery process. You are encouraged to learn from your relapse and move on.
Meetings are owned by the attendees themselves: although a facilitator is present during each SMART Recovery meeting, the role of the facilitator is not to present or ‘teach’. Instead, the facilitator’s role is merely to encourage members to engage with one another in a constructive manner. Facilitators will contribute to this engagement and introduce SMART Recovery’s resources and tools where it is helpful to do so.
SMART Recovery makes available tools and resources to aid your recovery: tools and resources are what really set SMART Recovery apart from other mutual support organisations. Example tools utilised during group meetings include a cost/benefit analysis, a change plan worksheet and roleplaying/rehearsing. These tools are underpinned by both cognitive behavioural therapy (CBT) and rational emotive behavioural therapy (REBT). You will be encouraged to master these tools during meetings. In time, these tools will become subconscious to you, and they will assist you in your everyday life in coping and dealing with stressful and challenging situations that may otherwise pose a threat to your recovery. A full list of these tools can be found here.
SMART Recovery maintains a lively online recovery community: this may be particularly useful if a local person-to-person meeting is not available close to your home town. The online community may also help if you are new to recovery and you wish to learn more about SMART Recovery before you commit to an in-person meeting. You may join the online forum by clicking here.
UK SMART Recovery