SMART Recovery

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SMART RecoveryIntroduction to the ABC's
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SMART ABC Tutorial

• In this tutorial, youll learn what the ABC
  process is and how to use it.
• First, well briefly look at REBT theory, the
  basis for the SMART ABC Tool.
• Then, well do an example ABC to help you get
  started.
• You may want to print out an ABC Worksheet to
  fill in as we go along.

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What is an ABC?

• The ABC process is a method to identify and
  dispute our irrational beliefs, thoughts and
  feelings.
• By doing so we can come up with new, rational
  beliefs, thoughts and feelings.
• This helps us resist urges and regain control.

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Basic REBT Principles

• There are 3 aspects of human functioning
• Thoughts
• Feelings
• Behaviors
• People or events dont make us feel good or bad.
• It is our perceptions of them that result in our
  feeling good or bad.
• These perceptions influence our behavior.

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Origins of REBT

• REBT (Rational Emotive Behavior Therapy) was
  developed by Dr. Albert Ellis in the 1950s.
• His proposal that thinking creates feelings and
  actions was in direct opposition to his training
  in and practice of psychoanalysis.

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The REBT Approach to Addiction

• At SMART Recovery we do not label ourselves
  alcoholics or addicts.
• REBT is supported by research on relapse
  prevention, motivational enhancement, and
  behavioral change processes.
• REBT emphasizes self-responsibility,
  self-motivation, and self-discipline as the
  primary means of stopping substance use.

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The Basic ABC

• A Activating Event
• What do you think happened?
• What would a camera see?
• B Beliefs about Activating Event
• What did you tell yourself?
• C Consequences
• How did you act?
• How did you feel?

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The Basic ABC Diagram
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Example At a Party

• A Activating Event
• Im at a party.
• B Belief
• Parties must be exciting, or I feel left out.
• I must have a drink to relax and have fun.
• This is awful and I cant stand being here.
• Im a bad person because I need a drink.
• C Consequences
• I feel anxiety.
• I have a drink.

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Four Categories of Irrational Beliefs

• Dogmatic demands
• Musts, absolutes, shoulds
• Awfulizing
• Its awful, terrible, horrible
• Low Frustration Tolerance (LFT)
• I cant stand it, I need it
• Self/Other Rating
• Im or he/she is bad, worthless

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Disputing Irrational Beliefs

• After identifying A, B and C, we move on to D.
• D Disputing Irrational Beliefs (iBs)
• Where is holding this belief getting me? Is it
  helpful or self-defeating?
• Where is the evidence to support my belief? It is
  consistent with reality?
• Is my belief logical? Does it follow from my
  preferences?
• Is it really awful (as bad as it could be)?
• Can I really not stand it?

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Example At a Party

• D Dispute Irrational Beliefs (iBs)
• Why is this so terrible?
• Wheres the proof that I cant handle it?
• What does it mean when I say I cant handle it?
  Will I actually explode?
• Must I always get what I want?
• Is it in my long-term best interest to believe
  that I must have a drink?
• Is this belief going to lead to my desired
  behavior?

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Irrational vs. Rational Beliefs

• Irrational beliefs are the result of irrational
  thoughts.
• Irrational beliefs lead to unhealthy feelings and
  behaviors.
• Rational beliefs are reasonable, objective,
  flexible and constructive.
• Rational beliefs lead to survival, happiness and
  healthy feelings and behaviors.

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Irrational vs. Rational Diagram
Rational Beliefs lead to healthy feelings
behaviors
Irrational Beliefs lead to unhealthy feelings
behaviors
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New Effective Beliefs

• After Disputing (D), we move on to E.
• E New Effect (New Rational Beliefs)
• New healthy negative emotions
• Disappointment
• Concern
• Annoyance
• Sadness
• Regret
• Frustration
• New constructive behaviors

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To Dispute or Not Dispute Diagram
Im at a party
Parties must be exciting, or I feel left out
Anxiety
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Example At a Party

• E New Effect (New Rational Beliefs)
• This is difficult, but I can have fun without
  drinking.
• This is uncomfortable, but I can handle being
  here.
• It is in my long-term interest to abstain from
  using. I want to be a clean and sober person.
• While it may be upsetting, its not
  life-threatening.
• I may strongly desire a drink, but I can survive
  without one.
• While drinking may bring short-term relaxation, I
  know from my past that it leads to trouble.

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Example At a Party

• E New Effect (New constructive behaviors)
• I remain abstinent.
• I stay at the party and have fun.
• I move closer to my goal of being clean and sober.

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Summary ABC Flow Chart
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The Extended ABC

• Some facilitators extend the Basic ABC (with its
  D and E) to include F and G.
• F New Feelings
• After disputing irrational beliefs and making
  them rational, how do you feel?
• Annoyed not angry, concerned not anxious, sad not
  depressed?
• G Goals
• How does the E (New Effect) help you reach your
  goals?
• In the short-term? In the long-term?

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Example At a Party

• F New Feelings
• I feel uncomfortable and frustrated, but those
  are healthy negative emotions I can handle.
• I feel stronger and proud of myself for meeting
  the challenge.
• G Goals
• I met my goal of not drinking today.
• I am closer to being the clean and sober person I
  want to be.
• With a clear mind I will be able to achieve my
  medium- and long-term goals.

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Example of Goal Setting

• Short-term
• Why are you at this SMART meeting today?
• Because I want to stop drinking.
• Medium-term
• Why do you want to stop drinking?
• So I can finish my bachelors/masters degree.
• Long-term
• Why do you want to finish your degree?
• So I can get married and start a family.
• Very long-term
• Why do you want to get married and start a
  family?
• So I can live a full, happy and healthy life.

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The Chained ABC

• ABCs can be chained together to deal with
  secondary upsets.
• The C of the ABC for the secondary upset becomes
  the A of the ABC for the primary upset.
• This is sometimes called being upset about being
  upset.
• Ask you meeting facilitator for more details.

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When to Use the ABCs

• ABCs are helpful in resisting urges.
• When possible, it is best to anticipate those
  urges and prepare an ABC ahead of time.
• With practice, you will be able to remember and
  apply your ABC in the heat of the moment.
• Eventually, applying them will become automatic
  and you may not even notice youre doing it.
• Urges will weaken over time.

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The Three Ps

• In SMART, we frequently refer to PPP
• Practice
• Patience
• Persistence
• Keep practicing your ABCs and other tools. They
  get easier over time.
• This is a process. Be patient with yourself and
  give yourself time to learn to apply these new
  tools.
• Persist in pursuing abstinence. If you lapse or
  relapse, come discuss what happened.

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What Can I Do Next?

• Print out a few copies of an ABC Worksheet.
• Think of a few As (Activating Events) that
  frequently lead you to use, and fill out a
  worksheet for each.
• In this way youll be better prepared to resist
  the urge the next time you face those As.
• Move on to the CBA Tutorial to help build
  motivation to abstain.