Archive for July, 2018

Man using a cell phoneBeing in recovery means rethinking every aspect of your daily routine, including how you use social media. Your time online has the potential to either be a tool for sobriety or a threat to the recovery process.

Advantages of Social Media in Recovery

In some cases, social media can be an aid in the recovery process. Social media might be beneficial if:

  • You use social media to stay connected to family and friends who live far away but want to help support your recovery.
  • You use social media to get support when you’re struggling with specific issues related to your sobriety.
  • You participate in private accountability groups.
  • You read and share information about the nature of addiction.
  • Social media allows you to pursue specific hobbies that relieve stress, such as following craft sites to get ideas for new projects or swapping recipes with a cooking buddy.

Disadvantages of Social Media in Recovery

Social media may seem like an inescapable part of modern life, but unhealthy online behaviors can be a threat to your sobriety. It might be wise to limit your use of social media if:

  • Seeing pictures from parties or memes about drinking and drug use triggers cravings.
  • You’re being contacted by people who aren’t supportive of your recovery efforts.
  • You feel depressed and discouraged when you compare yourself to posts in your newsfeed.
  • You’ve become a victim of cyberbullying.

Substitute addictions or addiction replacements are a common problem in the early stages of recovery. This involves replacing alcohol or drugs with destructive behaviors such as binge eating, gambling, compulsive shopping, or Internet addiction.  If you haven’t addressed the unconscious emotional issues contributing to your addiction, you may be at risk for developing a substitute addiction to social media.

Not all Sites Are Created Equally

Not all social media sites are used in the same way. For example, LinkedIn is a valuable tool for a job search after leaving residential treatment and Pinterest can help inspire you to find new hobbies. However, one recent study found that cyberbullying is most common on Instagram, Facebook, and Snapchat.

If you’re looking a positive social media environment, you may find it more useful to gravitate towards specialized networks for people in recovery. For example, Sober Grid is a social networking app for people in recovery that uses your smartphone’s GPS capabilities to let you connect with people near you who are also in recovery from drug or alcohol addiction. You can use the site to find a ride to a 12-Step meeting, get help dealing with cravings, or find people with similar interests.

If you’re struggling to figure out how to socialize with drugs or alcohol, Meetup.com may be able to help. This site lets you search for local book clubs, workout buddies, cooking groups, and any other special interest meeting you can imagine. If you’re not sure what type of sober socializing you’d be interested in, the “Popular Meetups Nearby” feature lets you browse through what’s going on in your area.

Dating in the early stages of recovery is typically discouraged. However, if you’re feeling confident in your sobriety and ready to start searching for someone special, Sober can help. This dating site caters to sober singles, so you can connect with people who share your commitment to recovery.

Saying Safe on Social Media

When you’re using social media as a recovery tool, consider the following safety tips:

  • Popular social media sites are often targets for fake news, financial scams, and/or identity theft schemes. Review USA.gov’s online safety tips to learn the best ways to protect yourself.
  • Employers often check social media for information about prospective candidates. If you’d prefer to keep your recovery private, consider using an alias and avoiding posting photos or personal details that may confirm your identity.
  • If you’re arranging to meet a person you’ve connected with online, always plan to meet in a public location. Bringing a trusted friend along or informing someone of where you’re going and who you plan to meet are also good safety precautions.

Making the Decision that’s Right for You

Deciding what role social media should play in your recovery takes a great deal of self-reflection. You need to be honest with yourself about your online habits and how you feel after using social media. If you’re undecided, consider doing a “digital detox” where you abstain from social media for one week, one month, or another predetermined time period. Take notes on your thoughts and recovery progress during this time, then use these insights to figure out the approach that’s right for you.

By Dana Hinders

To learn more about our programs, please visit our website.

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Women in a meetingIf you’re struggling to make the 12-Step process work for you, don’t give up hope of a lasting recovery. Although Alcoholics Anonymous and other similar groups play a vital role in keeping millions of people clean and sober, these organizations aren’t right for everyone.

SMART Recovery is one AA alternative that you may wish to investigate as a resource for post-residential treatment support. The program can also be helpful as a supplement to AA meetings if you feel you are in need of additional recovery support.

About the SMART Recovery Program

SMART Recovery is an abstinence-based nonprofit organization offering self-help services for people wishing to overcome alcohol or drug addiction. It was founded in 1994 by a group of mental health professionals that included Dr. Joseph Gerstein, Dr. Tom Horvath, Dr. Philip Tate, Dr. Rob Sarmiento, Dr. Michler Bishop, Rich Dowling, Dr. Jeff Shaler, Ann Parmenter, LCSW, Peter Bishop, Dr. Robert Dain, and Dr. Hank Robb.

SMART is an acronym that stands for Self-Management and Recovery Training. The program is based on a cognitive-behavioral psychotherapy known as Rational Emotive Behavior Therapy (REBT). Developed in the 1950s by psychologist Albert Ellis, REBT teaches that changing your beliefs and emotions empowers you to change your actions in regards to self-destructive behaviors such as substance abuse.

SMART Recovery’s approach to treating addiction is recognized by a number of respected substance abuse treatment experts, including the National Institute on Drug Abuse (NIDA), the National Institute on Alcohol Abuse and Alcoholism (NIAAA), and the American Academy of Family Physicians.

A 12-Step Alternative

Like Alcoholics Anonymous and other 12-Step programs, SMART Recovery meetings are free and intended to offer both support and information. However, there are some important differences between the two programs.

The SMART Recovery program:

  • Is secular and scientifically based
  • Focuses on the present instead of dwelling on the past
  • Encourages an empowerment mindset to change behaviors
  • Does not encourage individuals to admit to powerlessness over addiction
  • Avoids the concept of a higher power
  • Rejects the disease theory of substance abuse in favor of viewing addiction as a habit that can be overcome
  • Believes certain people have a predisposition towards addictive behaviors
  • Is open to people struggling with drug or alcohol addiction as well as process addictions such as eating disorders or sex addiction

Stages of Change

While AA uses the 12-Steps, SMART Recovery talks about four points that participants need to master:

  • Building motivation
  • Coping with urges
  • Problem solving
  • Lifestyle balance

The program also refers to the stages of change that people go through when gaining control over addiction.

  1. Precontemplation – The person doesn’t realize he has a problem.
  2. Contemplation – The person performs a cost/benefit analysis to determine whether addiction is interfering with life goals.
  3. Determination/Preparation – The person makes the decision to work towards personal change. A Change Plan worksheet may be completed at this time.
  4. Action – The person seeks out new ways of handling addiction-related behavior. This can include self-help, group support, or professional guidance.
  5. Maintenance – The behavior has changed and the person looks for ways to maintain this progress.
  6. Graduation/Exit – The person has been in recovery long enough to feel confident in graduating from the SMART Recovery program.

Under the SMART Recovery model, relapse is considered a side event. The program teaches that relapse is not inevitable, but a relapse does not mean change is not possible. If a relapse is handled well, it can serve as a learning experience that helps the person overcome addiction.

SMART Recovery Meetings

Every group is a little different, but SMART Recovery meetings typically run between 60 and 90 minutes in length. Meetings are open to the public unless they are specifically labeled as private or specialized.

Meeting facilitators receive SMART Recovery training before becoming volunteer group leaders. Some facilitators are mental health professionals, but others are concerned individuals who have overcome drug or alcohol addiction and wish to use their newfound skills to help others.

Meetings typically begin with a group welcome, followed by a check in where each person can discuss the challenges they’ve experienced in regulating their behaviors or the progress they’ve made in reaching specific life goals. New participants can share what brought them to the group, but all participation is optional.

After the check in, the facilitator will determine what issues the group will discuss. Everyone will brainstorm potential ways to use the SMART Recovery program to address the specific issue being discussed. Participants often say this part of the process helps them look at their problems in a new way and boosts confidence in their ability to tackle the challenges of building a sober life.

Although meetings are free to attend, a hat is often passed for donations at the end to help with group expenses such as venue fees.

To find a meeting near you, enter your address or zip code in the SMART Recovery meeting locator tool. If you are interested in attending an online meeting, the SMART Recovery online meeting schedule provides a comprehensive list of all live online meetings.

You can visit the SMART Recovery website and use the meeting locator https://www.smartrecoverytest.org/local/  to find a meeting near you. An online forum https://www.smartrecovery.org/community/ is also available to provide supplemental support.

By Dana Hinders

To learn more about our programs, please visit our website.

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