ad diction book and resistance book combined
TRANSCRIPT
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Contents
Introduction
General discussion 1
AA 4 appendix 88
The role of anxiety… 11
Powerlessness………. 15
Responsibility………… 19
Belief vs. fact………….. 42
Activating beliefs 53 appendix 78
Resistance…………….. 54
Obedience……………. 56
Moderation………… 59
Linguistics………….. 65
Rational Recovery. 66
ABC of change 67 appendix 87
Activating events. 69
Stages of abstinence appendix 68
Cognitive distortions 79
Cost benefit chart appendix 71
Resistance………… 71
Free will…………… 78
Rationalism vs. Twelve steps appendix 77
Twelve Step appendix 88
Conclusion 93
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RELIGIOUS ADDICTION
The purpose of this paper is to show how anyone, yesanyone can quit any serious habit such as alcoholism, drugging,
overeating, religious addiction and the many other
dependencies that overtake people in our culture. When I
speak of addiction I include all dependencies not merely
alcoholism. The cure, (yes cure) like air and water is available to
all. Primarily, I will apply rationality (reason) to commonly held
beliefs regarding addiction revealing thereby that many of theideas we hold about addictions are inaccurate. In fact it is our
untested beliefs that contribute to our addictions. If we are not
thoughtful our beliefs, as such, will keep us dependent.
Our life-style choices are made in accordance with our world
view and if we don’t like the results of our current choices we
will want to change our thinking. This writing is a road map forthis purpose! It is painful and expensive to tolerate large
numbers of addictions within our culture.
I will explore the role of religion in treating alcoholism and
the other forms of addiction. Religion itself can be an addictive
influence and one would be wise to rethink his/her religious
position.
Addiction is costly in terms of dollars as well as personal
suffering. Indeed, if the churches of America paid property
taxes as they should, the national debt could be eliminated. The
cost of addictions to alcohol and drugs would build at least
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three nuclear aircraft carriers having the capacity to virtually
ensure world peace. Think of the costs such as: jails, courts,
accidents, hospital operation, police salaries, not to mention
broken families and broken hearts. But you might ask can wehumans ever end our addictions?
It is commonly but inaccurately believed that addictions are
incurable and may be merely controlled as is the case with
diabetes. Current lore says “addictions may never be cured,
only controlled.” This reasoning is countered on the basis that
when a condition no longer exhibits its’ symptoms (such as theconsumption of alcohol) we may consider it cured. If a diabetic
ceased to require insulin he would be cured. By returning to
excessive drinking the drinker thereby becomes an addict
again. The point of this idea is to displace the notion that one
continues to be an addict even though he/she no longer uses. It
is contraindicated to think of yourself as an addict even after
you have quit. By retaining ones identity as an addict inconsciousness practically guarantees a return to a pernicious
habit.
Alcoholism is often compared with diabetes as if they were
identical conditions. After a moment’s thought we recognize
that in-as-much as many addicts do quit drinking, yet I know of no report of any person who has given up diabetes. I must
conclude therefore that the two conditions are different in kind
not merely degree.
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Obviously alcoholism and diabetes are two distinct and
therefore incomparable conditions. Diabetes is a condition of
the underproduction of insulin by the islet of langerhans: while
addiction is a “choice” as exhibited by the many that choose toabstain from their consumption. As a matter of fact, contrary to
popular lore many former addicts do manage to moderate their
consumption of alcohol. The common wisdom (lore) claims that
one may not moderate his consumption; his only choices are to
drink or quit (black or white). It is my observation that many
once heavy drinkers have later become casual drinkers.
Moderation may be rare but not unknown! Any single test
that fails to confirm a theory disproves it; regardless of the
number of times it might have been previously confirmed.
Since existing theories do not stand rigorous examination we
need a new theory to account for the incidence of addiction.
Without a sound theory it will be impossible to recognize an
effective treatment.Another problem with the disease model is that it
necessarily implies a medical paradigm. When seen as medical
it thereby promises the possibility of a cure for addictions. After
the addicts accept the potential of a cure they are next faced
with the problem of circumventing the well established but
wrong -headed notion that alcoholism is incurable, but like
Diabetes, only manageable. When the dependent personbelieves “it is not my fault” there is little chance of him/her
doing the necessary and difficult work of quitting. He/she has
absolved her/him self of responsibility.
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Believing that it is an incurable disease he/she might
rationalize that there is little point in even trying to quit. One
had better believe, “I am in charge” because there is more
hope in this approach
In addition there is some confusion around the disease
model; on the plus side of the diagnosis there is assurance that
treatment becomes insurable (by Medicare) as are other
medical conditions in Canada. Speaking from a scientific
standpoint that Doctors themselves often remain addicted,
thereby reinforcing the understanding that there is no effectivemedical “treatment for alcoholism”. There is nowhere else to
go for help. Yet many people do quit drinking and on a regular
basis, and almost always “on their own”.
Think of aliens from another planet overhearing a former
addict saying: I remain addicted even though I no longer drink.
The aliens’ might be confused (or amused) by our illogical
conclusions. If you don’t drink, you could not be addicted!
It is contraindicated to teach an addict that he will be
addicted forever; in fact by doing so it will likely become a self
fulfilling prophesy. It is psychologically better by far to teach
him that if he does not drink he is no longer a victim.
No external force or person can persuade an over-drinker
to quit: it is always an inside job. It is probable that we should
always think of quitting as “on their own,” regardless of their
surroundings it is always an inside job. Many, if not most of
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those admitted to an institution for treatment are sentenced
to the application of old time religion, as virtually all institutions
use the Twelve Steps system. Appendix 88. AA is a program
legally deemed to be religious in many of the United States.
Seven of the twelve steps are religiously dogmatic, calling
for conversion to Christian fundamentalism. Traditional religion
has no efficacious value in ending dependencies—even
Christian Fundamentalists become addicted. Obviously a belief
in the sacred is a personal choice and religion should be seen as
an ideal unto itself, not a means to some other end. Superficialreligion has nothing to do with achieving abstinence. A devout
Christian could remain addicted while an atheist might attain
abstinence easily—it is just not a traditionally religious issue.
Religion however may be seen in a more profound manner that
could give one more power in his/her journey.
Stop reading scriptures in a literal manner and begin to
view them as mythology. These are the stories that pass oneternal propositions about living—not literal prose.
Alcoholism is a belief system or philosophy as are all words
that end with the three letters “ism” such as in the words
Catholicism, Humanism, Liberalism and the like. Given this
understanding of addiction as a philosophy visa vie a person
and alcohol: the effective treatment must be to change yourphilosophical perspective. If we allow ourselves to continue to
believe that addiction is genetically caused or a legitimate
disease we thereby render ourselves powerless over it. Genes
change only slowly; in the order of thousands of years. Thinking
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this way we become stuck because no one could combat the
so-called external causes of our problems. The causes are in the
past not the present.
Words are not realities, but language symbols about
realities. A word such as alcoholism is just such a word it is but
a mirror through we may understand ones conceptualization of
addiction it has no objective meaning of its’ own other than
what we give it ourselves.(Vince Fox, Addiction Change and
choice. Sharp Press)
Any potential cure must evolve from an understanding of the problem, if it is to be effective. It is contraindicated to
merely throw well intentioned solutions at addiction issues. In
the long run we will save time and resources by studying the
cause and potential cures for addictions before prescribing a
treatment. Why don’t we study people who once were
addicted but have now quit?
I’m sure there are some who will criticize my avowed
cultural need for an alternative (to current methods) addiction
treatment. Some will assert that we don’t need an alternate
because we already have twelve steps, cognitive therapy and
the like. They will say AA “works” and has been around for
years since 1935. Bill Wilson Hazeldon Press 1975 and
consequently need not be replaced; to which we reply yes itdoes work—but for a only few, eighty percent of new members
will leave the AA group within the first three months, having no
other place to go. I recommend that if you find a group that
keeps you abstinent stay with it, if it doesn’t work try
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something new, it is insane to stay with something that lets you
down. Don’t keep trying old strategies expecting new results.
Perhaps you could try one of the newer secular addiction
treatments such as SMART or RATIONAL RECOVERY or SOS.These groups do not claim the necessity of religion in order to
recover from any compulsive behavior.
Others will say AA membership is increasing so they must be
doing something right. I respond, noting that a successful
addiction treatment group should not be growing but shrinking;
adherents should become abstinent and get on with their lives.Don’t make a compulsive career of addiction treatment. Since
some members are long term attendees; often for a lifetime. I
suspect that some of them have become addicted to the group
philosophy itself where their every word is an AA word, every
slogan an AA slogan, every friend an AA friend, every romance
an AA partner. There is an endogamous culture among the AA
movement members turning them inward towards themselves.
Jerry Dorsman (How to Quit Drinking without AA) V.Fox pp
63.” Only 10% of Americans with serious drinking problems join
AA., and only 12% remain in the program for three years. The
majority of those who abstain do so, on their own without aid
of groups or isms.
There is a style of patter common among AA membersnamely memorizing slogans i.e. “keep it simple stupid,” or “ one
drink one drunk,” these self denigrating slogans tend to reinfect
group adherents. They are also encouraged to constantly
rehash past trauma which does nothing to lessen their habit.
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Blaming self will only boost guilt and its’ accompanying increase
of alcohol use.
There are valid styles of therapy where victimtransparency is central to treatment. However this genre of
treatment is not simply reiterating repeatedly the dilemmas of
their lives. The talk is beneficial only when it serves to increase
ones awareness of the defensive nature of their war-stories
(and their effects). This destructive chatter turns them into self
selected victims and all that goes with victimhood. There is
another side to the coin of victimization, it is powerlessness.When you reiterate your victimization you simultaneously
accept the condition of powerlessness. Unfortunately this
occurs at a time when you require all of your personal power to
conquer your addiction. Resist any attempt on the part of
others to persuade you to accept the position of
powerlessness.
It is contraindicated for one to stand before his/her peers
and claim” I am an alcoholic” because what do alcoholics do?—
they drink dangerously! Don’t label yourself as an alcoholic as
if that is a summation of your entire self: after all drinking is not
all you do. It also makes no sense to say “I’ve tried everything
and nothing works” it is better to assert I am a person who
drinks; I want to quit but have not “yet” succeeded. Thoughts
like these can keep you addicted.
Or, you might wonder about me (the author), do I really
know about addictions, have I experienced the recommended
remedies or am I an academician who knows, but can’t do! My
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answer is: I have flirted with alcoholism and superficial religious
beliefs for most of my adult almost eighty years and have
learned a few things, such as “how to quit.” While engaged in
this struggle with booze and “isms” I have earned an M.A. and aPH.D. in addiction related subjects, and for six years operated a
secular Rational Recovery (RR) group in Calgary. I was able to
moderate my alcoholism for several years, that is, I drank every
second or third day but now practice total abstinence, but if I
started drinking again today I am confident I could be abstinent
again within a few days, it is like riding a bike, once you have
mastered it that knowledge stays with you forever.
Over-drinkers, in North American societies, such as Canada
are almost universally expected to quit their habits, even
though the drinking related problems, themselves are often
more injurious than the drinking as such. Our culture says
quitting is the only reasonable response to heavy drinking; this
position is biased and not based on previous experience nor onsome rational (scientific working out the pros and cons of
drinking.) Because many people do quit and some even manage
to moderate their consumption.
We recognize that total abstinence the best answer for
some people, in both their long and short range prime interest.
On the other hand I see nothing wrong with someone saying
I’m addicted, but I don’t consider it to be a serious problem. If
this sentiment rings true for you, I advise you to work on what
you see as your real problems first, continuing to drink until
future evaluation settles the issue for you. Increasing your guilt
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level will militate against quitting and not help your attempt at
abstinence.
In their excellent book “the stages of Quitting a habit”appendix pp 82 Prochaska et all say “stage one of quitting is
precontemplation where one merely considers quitting. Stage
two is making a plan to quit how and when. Step three is
actually doing the deed. Step four is how best to spend the free
time once you are finished with the time consuming habit. The
beauty of dividing the problem into manageable chunks is (like
eating an elephant)[one bite at a time} giving a focus on onesmall piece of the puzzle at a time.
What is this addiction dilemma? In Latin “a dictum”
translates into “say yes, “one might think saying yes is a simple
and harmless expression, harmless that is, until we load it with
unwarranted semantic meaning (dogma) that it doesn’t have
justifiable inherent merit. Our culture has both true and false
notions about alcohol dependency; these notions form the folk-lore that many of us mistakenly accept as facts, even when they
are contradictory, and contraindicated. One obvious truth is
that the only power that alcohol has over us is that which we
give to it ourselves; the alcohol itself is virtually powerless over
our psyches. It is we alone that possess the actual control
through the use of our code of belief.
Dogma is any belief having insufficient evidence of support:
A few of the most prevalent dogmatic addiction related claims
include:”personal powerlessness,””genetic etiology,” “addiction
as disease,” “addiction as manageable but incurable,” and last
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but far from least the necessity of a “Higher Power” to ensure
abstinence, or as some people misguidedly say “sober”. They
use the word sober; even though one could take a drink and
still be sober-he could not however have a single drink andremain abstinent so why not become abstinent. The list of
semantically loaded ideas goes on and on, each with the
potential of becoming self fulfilling prophesies for the believer.
These dogmas may well prove to be iatrogenic (treatment that
causes the ailment) assumptions that contribute to the
maintenance of our destructive habits, as I will show in this
writing. The most practical way to solve any problem is to first,completely understand it, along with its entire range of
nuances. This can be a very difficult task as there is often a
plethora of opinions regarding addictions, leaving us with the
question “why do I do it” Our more basic puzzle still remains
unanswered, ie how can we differentiate between opinion and
fact, or sound and poor opinions. The well respected American
sociologist Fingarette in his excellent book Heavy Drinking said“almost everything we think we know about addictions is
wrong!” Any effective treatment plan should evolve out of our
understanding of the problem, and not just selected randomly,
too often addicts rush into some treatment mode by default
before gaining a clear comprehension of their personal role in
the issue of alcohol dependency. Perhaps they accept a one
size fits all treatment method, accepting a treatment mode out
of hearsay only: instead of from understanding. The uniqueness
of the problem requires individual consideration, the one size
fits all idea won’t work with either shoe size or addiction
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treatments. The scientific method is the best way to separate
fact from fiction.
Science advises us that the route to truth is to first form afalsifiable theory, and then test the known conditions against
that theory. For example if the treatment industry claims that
addiction is a disease you have to ask how this claim can be
substantiated, where is the evidence of support, can it even be
tested?. If the claim cannot be formed into a testable theory it
does not qualify as a truth claim at all; it is merely an opinion,
and like other opinions: is equal in logical value to opposingopinions. Similarly the claim that addiction is or is not a disease
cannot be tested without first agreeing on the meaning of
disease otherwise the truth of the matter cannot be known.
Recognize that Doctors themselves remain addicted, thus ruling
out the possibility of any effective medical treatment. This is a
popular idea in the book (The Diseasing of America Stanton
Peele) particularly when large numbers of people have joinedvictim centered therapy groups usually paid for by governments
and insurance companies.
Too often we convince dependent people that they are
incurably diseased: that only serves to confirm their
dependency. While this dependency may superficially help to
moderate their guilt it can’t help anyone quit their habit. If we
have not learned how to moderate our feelings of guilt andshame, we will continue to fear the challenge of this condition,
and other, risky notions. The language we use is important in
curing or maintaining an addiction.
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Another contentious term present in many definitions is
the world “cure”! By using the medical word “cure” we imply
addiction is a disease. When an addict becomes convinced
she/he has a disease it not only absolves her/him of responsibility for his/her drinking, as well it infers the possibility
of an externally positioned cure. We tell our employer “I am
sick and therefore cannot come in to work today”, thus we
imply: I’d “like” to come in but am unable to do so due to my ill
health. Once we use the excuse of sickness for avoiding work or
school it is offered as an uncontrollable variable; thereby
absolving ourselves of responsibility, but in fact, if we chooseour actions then we are responsible for them. This can’t be
avoided!
My paper adheres to the following dictum: first understand
the problem, form a theory, then test it to determine if there is
support for it, or is it repeatable? That is not to say that all truth
can be acquired through science; it is just that no truth can befound without it, IE. Obviously nothing can both be and not be
at the same time! Such as: there can’t be a loving God who
refuses to help his children. Even today’s scientists cannot
seem to convince each other whether the planet is or is not
warming. This gives the lie to the infallibility of the scientific
method.
Another necessary idea to understand is the meaning of some pertinent and formative language. For example; what is
anxiety? When I examine my own anxiety I describe it as
feelings of fearfulness, similar to worry or nervousness, a
feeling of negative (sometimes positive) excitement, and
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include other similar symptoms such as: shortness of breath,
tension, tight muscles, perspiration, and tiredness. Not
everyone experiences anxiety in the same way. To some junkies
it is preferable to its counterpart-“boredom,” to others it is afeeling of unease that they will go to great lengths; including
dependency on alcohol or superficial religious conversion to
avoid. There are those who only rarely experience anxiety but
when they do seem to remain relatively untroubled by it. Still
others will go to extraordinary effort to displace it substituting
other activities, such as anger, depression, stress and
unfortunately too often with an addiction to drugs, belief systems and/or alcohol.
By pairing anxiety with drinking we create a track in our
memory that will be easy to follow in the future. Suppose you
pair anxiety and drinking a thousand times that pairing
becomes a default habit that will prove to be difficult to
overcome.Elegance is another concept to get clear on, many wrongly
believe that it means pretty, but an elegant solution to a
problem has the properties of neatness, completeness,
simplicity, ease of application and precision, It is a complete
answer not merely an ad hoc or limited solution often made in
haste; and with too little support. So in successfully ending an
addiction we will want to seek an elegant solution, that is, onethat takes into consideration all the variable contributors to the
problem. Variable responses to dependencies include the many
and diverse human responses to which people turn in an effort
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to avoid anxiety. Alcoholism (and other obsessions) are but
symptoms of anxiety!
It is clear to me that few will quit an addiction until theanxiety of drinking is greater than the anxiety of quitting.
Achieving this state of mind is the inside job you will want to
accomplish in order to empower success. Think of ways to bring
about this equation: increase your anxiety about drinking and
decrease your resistance to the act of quitting. While you are at
it consider this; the more often you go through the quitting
process the more proficient you may get at it, assuming you donot dissolve into feelings of hopelessness at your inevitable
temporary failures.
Almost certainly addiction has some physiological aspect
to its etiology; and is not simply an idea in our mind. Whatever
the cause of addictions, many habituates have a history of
giving up their dependencies when conditions are right. For
many, perhaps even most, addiction is partly genetic, but isprimarily caused by the mind-altering language we use that
gives power to an otherwise benign desire to drink. For
example consider the difference between “wanting” a drink
and “needing” one; “wanting” is a most benign desire while
“need” is direr by far. The word “need” magically transforms a
simple “want” into a powerful “necessity” with its’ concomitant
increase of destructive anxiety. We all have “wants” that raiseexpectations moderately, but a “need,” on the other hand
increases anxiety exponentially, which in turn exacerbates ones
urge to use some chemical (alcohol) or belief or behavior (fight
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or flight) which according to past conditioning has been self-
prescribed to reduce those feelings of anxiety.
Low Frustrating Tolerance (LFT) is a major contributor tohigh anxiety. No one can live on this planet and fail to
encounter frustrating circumstances from time to time. You
can even become anxious about your anxiety, saying things like
“I can’t stand being this anxious.”Some of us however are very
sensitive to these feelings of frustration, while others seem
more able to cope with it. Following are three important and
related causes of anxiety.LFT is only a habit and may bemitigated with some effort.
Most human frustration is encountered around his
attitude towards the following three issues; first, the unfairness
of the indifferent world, second, our inconsiderate friends and
lovers, and lastly, the self talk about our own personal
shortcomings. I will address these three ideas along with their
causes and cure later. This is important as it is the key toabstinence.
Studies reveal that a high level of apprehension (fear)
works against rational behavior, but we don’t need a study to
know this is true. The student writing an exam performs better
with a mere modicum of anxiety, while high anxiety renders his
thinking function scattered. High levels of anxiety confuse us!The harder we try to recall something the higher our level of
anxiety, the higher the anxiety the poorer our brain functions.
Have you ever tried in vain to recall someone’s name; only to
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have the name pop into your mind later when you have
stopped trying so hard?
It works like this; when we demand something (booze) it isthe demand, as such, that creates our stress. When we are in a
demanding state, our frustration level goes up, and according
to our established custom we attempt to reduce it in whatever
way that we have become accustomed I.e. booze, anger,
depression, prayer, over eating etc. When you have coupled
anxiety and alcohol consumption, many times it becomes a
habit or dependency, your body begins to expect it. It will seemvirtually automatic that when anxiety is perceived alcohol use
will suggest itself. It is like the saying; “all problems look like
nails when your only tool is a hammer.” Once we are aware of
this we can intervene in our thinking process the appropriate
juncture.
Anger and the other emotional reactions are also functions
of this anxiety. We habitually choose our defenses and reflexesas a response to stress. Begin to think of your emotions as part
of your customary response; as that will empower yourself for
the big choice later. Anger is a habitual response and
unnecessary at that. Pay attention to the point of decision and
notice when you get angry and what is going on in your mind.
Take responsibility for your responses. Remember that when
you are angry you are not your best problem solver. It is betterby far to pretend to be angry you achieve the same results but
stay in your right mind. Ross
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I hesitate to begin this discussion with a definition of
addiction for two reasons; first, although here are several
incompatible definitions, and there are many others that
depend on the unfortunate attachment to semantically loadedterms such as “disease” “genetic causes””powerlessness” and
the like. Therefore I will avoid offering a definition and attempt
to approach addiction from a strictly rational perspective. I
judge these definitions as unfortunate because these and other
related terms (so called wisdom-{lore}) have the negative effect
of adding to the persistence of the problem. Suffice it to say
that if one wants to quit drinking that is motivation enough byitself, therefore working from a definition is unnecessary.
Although it is not one of the traditional definitions, I am
convinced that addiction is a response to the emotion of
anxiety. No matter how often, how profoundly; or how much
alcohol we want, if we wish to quit that’s’ sufficient to begin,
after all we are in charge of our own lives.
Whatever the cause of addiction it is obvious that many
people do quit; while yet many others choose to moderate
their use, usually over time—without group or guru.
For example, by convincing an addict that he is powerless
over his habit we thereby discourage him from doing the hard
work necessary to achieve abstinence. As well, if he is
convinced that there is some “supernatural power” in the worldthat will intervene with the successful functioning of his life he
is likely to await that divine intervention rather than get busy at
the task of changing himself. Both of these beliefs are
dangerous to someone in the process of quitting any behavior
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such as a self-destructive habit. He /she would be better to
believe “if it’s to be its’ up to me” because, at least that will
place the responsibility squarely on the shoulders of the
individual; where it belongs. These and many other commonlyheld beliefs about addictions are examples of iatrogenic
treatments The most effective strategy is to teach the addict
that he can successfully quit or moderate excessive drinking, as
have thousands of others. This may be accomplished by
memorizing motivational poems such as the following, reciting
them often.
If you think you are beaten you are!
If you dare not, you don’t
If you want to win, but think you can’t
It’s almost certain you won’t.
Responsibility implies an obligation to justify oneself to
those who have been affected by some action of ours. There is
no question of “taking” responsibility, whether or not we
“take” responsibility, it is ours, irrevocably. When one
recognizes and accepts “responsibility,” he/she is placed at the
centre of decision making instead of being a peripheral
innocent victim. If one chooses to drink he/she is therefore
responsible to answer for it. If over-drinkers were clear on this
point, they would necessarily be facing the inevitable
ramifications of having chosen their damaging lifestyle thus
putting them in charge of their lives. Consider the following
logic: you have only two choices either use or quit, by refusing
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to quit you have thereby chosen, (by default) to continue to
use--stop thinking that you can avoid taking a stand and get
away with it. It is your dilemma and you are on its horns.
Responsibility is the key to the universal bullying problem
as well. When we observe someone being bullied we have an
obligation to intervene at least to go as far as we can. Short of
risking life and limb we are responsible to speak up on behalf of
victims.
Believing that it is an incurable disease, he/she might
rationalize that there is there is no point of even trying to quit!He/she would be better to believe, “I am in charge”.
In addition there is some confusion around the disease
model, on the plus side of the diagnosis insures that treatment
becomes insurable (by Medicare) as are other medical
conditions (in Canada), but speaking from a scientific
standpoint Doctors themselves often remain addicted therebyreinforcing the understanding that there is no effective medical
“treatment,” and no other place to go to get help for
alcoholism. Yet many people do quit drinking on a regular basis,
almost always on their own. No external force or person can
persuade the over-drinker to quit; it is always an inside job.
Perhaps quitting should always be considered to be
accomplished “on their own,” regardless of their surroundings—it’s always an inside job. Many, if not most, of
those admitted to hospital for addiction treatment are
sentenced to the application of “old-time” traditional religion,
as virtually all universal institutions use the twelve steps system
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in whole or in part. AA is a program legally deemed to be a
religion in many of the United States. Seven of the twelve steps
are religiously dogmatic, calling for conversion to Christian
fundamentalism, having no efficacious value in endingdependencies—even religious fundamentalists remain
addicted. Obviously, a belief in the existence of the sacred is a
personal choice. Clearly religion should be seen as an ideal end
unto itself, and not as imply a means to some other end.
Superficial religion has nothing to do with achieving abstinence.
A devout Christian could remain addicted while an atheist
might attain abstinence easily--it is just not a religious issue,that is to say, not a “traditional “religious issue. However
religion may be viewed in a more profound manner that will
give it more power in your life. Stop reading scriptures in a
literal way and begin to view the stories as mythology. These
are the stories that pass on eternal propositions about living
not to be read as literal prose.
A belief in fundamentalism will not end an addiction! A
definition of fundamentalism is as follows: 1.the inerrancy of
the Bible (it can have no errors). 2. The Bible is read literally
(not metaphorically). 3. This is a literal belief in the actuality of
resurrection of the dead and eternal life. 4. Belief that reveled
“truth” is as good as or better than reasoned positions. 5.
Intelligent design; that says since the human eye is so complexit must have had a designer. 6. God created the world in six
days vs. the theory of evolution. The above criteria are merely
unsupportable fantasies while evolution is a fact. There are far
more utilitarian understandings of Christianity than
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fundamentalism. Read the humanist theology of Paul Tillich
where God is ones ground of being not some guy in the sky; the
good life is the activity one engages in to give life meaning. The
good life is described as one where an individual chooses thevalues by which he lives and is responsible for them.
Criticism of ideas is a fundamental right and the basis of
the democratic system. Every belief and fact must be
challenged if it is to be respected. If religious ideas are sound
they can stand up to scrutiny; nothing is off the table. When the
Danish newspapers are threatened for running pictureslampooning Mohamed they must have our support as any
attempt to stifle them cuts at the very roots of our way of life.
I suggest that one of the most useful theoretical views with
which to understand the habit of alcoholism is: if one quits
he/she is cured and if he/she starts drinking again he/she is re-
addicted, you are not addicted if you are not using. If Martians
came to earth, and heard us claim to be addicts even thoughwe are not using at the time they would think that we were
crazy. One may only speculate on the effect this ridiculous, and
contraindicated belief has on the minds of addicts. How can it
be helpful to label one as addicted even when abstinent? That
would mean that I am still a smoker, although I haven’t smoked
in thirty years.
Alcoholism is a belief system or philosophy as are all words
ending with the three letters “ism, “e.g.” Catholicism,
Humanism, Liberalism and the like. Given this understanding of
addiction, primarily as a philosophy visa vie a person and
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alcohol, therefore the effective treatment must be to change
this philosophical perspective. If we allow ourselves to believe
that addiction is genetically caused or that it is, truly a
legitimate disease we thereby render ourselves powerless overit. Genes change only slowly; (in the order of thousands of
years) otherwise we would be able to change the color of our
eyes. We become stuck because no one could combat the
various so-called external causes of our problems, like brer
rabbit punching the tar baby, we become stuck. (Uncle Remus
Stories) This disease reasoning erroneously assumes that the
etiology of the condition is external to the individual, andtherefore beyond personal remedy. I contend that we can only
“respond” to external events, but rarely, if ever, avoid or
moderate them because they have already occurred by the
time we become aware, and exist only in our memories of the
past. Any change that we bring about has to occur within our
“reaction” to those events rather than the events themselves.
An activating event (AE) may have occurred in the past, yet wemay be still fretting over it, and unfortunately that fretting
persists as our present response-namely the response of
drinking. The forgoing is a description of freedom that is limited
to our reaction to events rather than by the events themselves.
Think of what goes on at a sports event; team A scores and only
half the fans cheer, the others boo; it is not the scoring that
causes the emotion but the thinking in the minds of the fans.
Commonplace, but irritating occurrences that happen to
everyone in everyday life are considered “activating
events.”(AE) Other than occasional avoidance we have very
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little control over them; therefore it is a waste of time to focus
on them for any length of time, many addiction treatment
groups spend their entire meeting time reiterating AE’s from
the past. But it is our reaction to the AEs’ that either irk or aidus! Logically speaking, we must conclude that if it is virtually
impossible for humans to influence the past causes of
intolerable conditions, therefore the best course for us is to
focus on changing our present response to them. This
understanding, though difficult, is our only saving grace as it
points to the only possible access to abstinence--the key
element of this theory. Success may be found mainly in ourreaction to circumstances rather than to the so called “causes”
themselves. It is not AEs’ that cause human disturbance but
rather the cause is our inner thoughts before and after the AE
event.
There are two kinds of responses, rational and irrational:
rational brings about desirable (appropriate) results whileirrational beliefs results in undesirable (inappropriate) results. If
a child is raised in a home where alcohol was used to celebrate
life He/she will probably have a healthier attitude towards its
use. However, and on the other hand, a family that solves
anxiety problems with anger, alcohol, withdrawing etc. is apt to
produce children who behave similarly. But not inevitably,
obviously not all children behave like their parents; somemanage to learn more efficacious ways. My hope in this is that
we can all choose healthier ways to cope with our frustrations.
It is never too late to start!
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For example suppose someone calls you a rude name, and
during the remainder of the day you obsess about this
experience. The thoughts going through your mind might be
something like “I can’t stand being called that name; she/heshouldn’t have spoken to me like that”. By days’ end you find
yourself in a rage at the name caller and contemplate doing
something about it which increases your level of anxiety as a
result. We have thus chosen our anxiety causing jargon, and
therefore are responsible for our own rage.
It is our response to anxiety that causes us to over-drink,become fundamentally religious etc. Complaints about
activating events’ such as, lack of mothers love or an insensitive
employer, rape etc as the cause of over drinking indicate that
there hasn’t been enough thought given to the
interconnectedness of thought and behavior. Since different
people respond differently to the same event, I conclude that it
is the individual response not the event as such that requiresour focus if we desire to quit drinking.
The mother who cannot (or will not) show love has to bear
the responsibility only for her lack of caring, If however, the
child blames the mother for it, he/she has mistakenly taken
her/himself off the hook of responsibility for her/his thoughts
about the mothers shortcomings. The mother is only
responsible for her own issues and the drinker is responsiblefor Hers/his. Blaming others for our problems may give a
genuine short term comfort, but misguided, as when President
Truman said “the buck stops here—he had it right—the
response is ours alone.
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This is the good news because if we choose our condition
in the first place, by the same token we can change our current
situation; on the other hand if the problem is externally caused
there would be nothing we could do about it but plea to someimaginary external being for help.
Two children raised by the same parents will display
differences in their behavioral makeup; probably both of them
responded in their own individual ways to the same stimulus.
The destructive responses have to change or they will continue
to influence behavior possibly for years to come, by refusing tochange he becomes a volunteer addict. One person overcomes
a drinking problem while the other succumbs to it, the second
child has somehow accepted the notion that his drinking is
caused by external events such as: personal weakness, other
peoples power over him and/or the unfair world. Obviously,
belief in these so-called causes render him/her self unable to
do anything about it; as he/she thinks that it was the fault of others, but not their own, or their own fault although not
consciously selected.
When I was a teacher in a local jail, the inmates would say
if anyone calls me a “goof”, I have to fight them, it happens
automatically, no thinking goes on, no decision is made, I just
hit. They claimed that when I hear the word (goof) I just hit. I
would then ask suppose it was your four year old daughter,whom you loved more than life itself who called you a goof,
would you still hit her? If they answer no, I would not have hit
her; it would prove the presence of forethought.” They usually
admitted that they would not hit the child; some even
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exhibited pride that their child would assert in those terms. For
the few who felt the need to support their theory of uncaused
or other-caused hitting, they would claim that they would have
had to hit the child; I then asked if they would feel any guilt as aresult of striking her? It is obvious to me that if they felt guilt
for hitting it would prove that they hadn’t had to do it. If they
indeed had no choice there would be no guilt, as no free choice
had been made. This scenario exhibits one more important
evidence that we humans think before we act even at times
when that action seems (to us) to be automatic. There are no
uncaused causes! The act of human choosing, when profoundlyunderstood, permits us to quit any undesirable practice; we
chose our behaviors and therefore are responsible for them.
The main reason for resisting the idea of responsibility is
that many of us have a perverted and elevated notion of guilt;
we think that our guilt is a function of wrongdoing but not so!
Guilt is a result of the things we say to ourselves about ourwrongdoing. IE.A soldier who murders his partner in a fit of
rage may experience more guilt than when he kills an entire
phalanx of his countries enemies in battle; the difference
between these two scenarios is his thinking about his various
victims. On one hand the killing of his partner creates guilt,
while killing the enemy he experiences justifiable pride, he
thinks that killing an innocent person was not justified, whilekilling the enemy is a righteous act; the difference is found in
his thoughts about the events, not the events themselves.
Probably Shakespeare understood this principal as he
wrote “our destinies are found, not in the stars but within
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where the change of direction occurs. Unfair Advantage.( Tom
Miller PhD)
Possibly there will be some who will say that the abovedescription is so elementary as to be trite, they might think “of
course I will have to change my behavior, I’ve always known
that.” The key question is what the nature is and focus of that
struggle, is it the drinking, or is it the underlying causal anxiety.
Pertinent to the second point is the question and what can I do
to improve my chances of successfully quitting. Of little or no
value is the idea of a Higher Power or bottoming out.Experiences such as jail sentence, divorce or being fired won’t
do the trick either, as witnessed by the 83 % recidivism rate of
prison inmates many of whom don’t seem to learn their lesson
the first time.
The two most common reasons given for quitting habits
are money and health, but there are many other contributing
factors. When all is said and done it is always our chosenresponse to the event that determines the outcome.
One persons “bottom” might be an others’ high, so we
would be rash to make universal rules that are supposed to
apply to everyone I.e. (you have to hit bottom before you can
quit). The addict will quit when he/she knows profoundly
“why,” she/he should quit and “how” to do it. Motivation to actis born within this primary knowledge. The struggle for
abstinence centers on changing ones’ thinking about the self
talk surrounding their drinking habit. We are better to accept
the reality of the activating events instead of struggling against
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them, when we try too hard, it is the trying itself that gets in
the way of a solution. If you are unhappy with your
employment, or personal relationship don’t quit immediately,
first, work with it until the anxiety disappears, then quit if youstill wish. Psychologically struggling against alcohol use will only
strengthen its’ hold over us, strange as it seems, it is our
demand for abstinence as such, that we should overcome. It is
this habit of thinking that gives booze its’ power over us.
Alcohol is innocuous on its’ own! It is our thoughts alone about
it that gives it power. You can increase your tension by trying
too hard to quit: the trying itself works against you; “if yourknuckles are white you’re not doing it right!”
There are few attitudes that have a greater negative
influence over the drinker than that of recording elapsed sober
time; this keeping track of days, months and years of “sobriety”
will only increase stress. There is no perfect length of time after
which one can relax vigilance, and accept the probability thatone may never outgrow the urge to drink: it is more effective to
learn to cope with anxiety. Some of us never seem to forget the
high!
The drinker who magically transforms a want into a need
performs a dangerous mental trick. Humans have many wants
that we don’t expect to be fulfilled. A need however is a much
higher level of demand, and one that will cause anxiety if thwarted, or if there is present a perception that there is even a
possibility of it going unfulfilled. Even when the so called
“need” is satisfied today, one will begin to fret if it will be
satisfied as well tomorrow. The entire scenario is wrong.
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choose what we will do about it (Response [R}). Shall we put on
a raincoat, raise an umbrella, get inside out of the rain or
merely tolerate the situation. All the above are viable choices,
but fretting over the rain is contraindicated. If we don’t like asituation we can always lump it—lumping is always an option.
Or so the ancient Greeks thought ataraxia (stoicism) was the
ideal morality for people who want to achieve peace of mind.
This concept is as valid today as it was then because none of us
gets what we want every time and rejection is a fact of life. It is
smartest therefore for us drinkers to learn to accept
rejection/failure graciously and without stress.
People since time immemorial have sought the “good life”
as a matter of fact this is the source of virtually all questions
about optimum living. One of the ancient philosophers said the
best way to discover the good life was to answer the following
question: would you or would you not commit suicide? If the
answer was no it would imply that he already had some of thegood life. One could focus on these things and minimize the
parts that detracted from the good life. If the answer was yes it
signals insufficient life satisfactions. Whatever your take is on
this question it makes it clear what is necessary for a life to be
satisfactory and points a finger in the direction of what it will
take. Do more of the good things and less of the not so good.
So far I have mentioned only a few semantic addictionreinforcing concepts. Clearly changing the habitual use of
demanding words is the main job at hand it you want to give up
a habit, moderating your self-thoughts, thereby reducing your
anxiety makes any habit easier to quit.
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We necessarily think before we act, and we have some
control over our thinking. Therefore we should practice, yes
practice, changing these thoughts that contribute to our
problem. If you haven’t yet tried the ideas expressed in thispaper; why not? If you understand the concepts but refuse to
do the work you are no farther ahead than a donkey carrying
an encyclopedia, he possesses all that information but fails to
apply it. If he is to succeed, he must deliberately work at
changing his thinking. Either do it or not, it is your life.
If you refuse to try these techniques to quit, it must meanthat you are prepared to tolerate the continuation of your
habit. Possibly for the remainder of your years, or more likely
until your health gives out as there are very a few “old drunks”
around. I have observed inmates deliberately coming to jail
simply to get a temporary hiatus from their drinking and/or
drugging before being released to resume their dependent
lifestyle. On the street this is called “chasing the dragon”,where they compulsively seek to relive the high experienced at
an earlier time. I observe within my own past experience that I
can never forget how good the high felt although I seem to
quickly forget the negative aspects of drinking. I recall
abandoning my resolve to quit often before lunch the next day.
It is possible for a person to profoundly understand “how”
to quit but only shallowly understand “why” He /She shouldapply the learning if he/she wants to succeed. Give up your
procrastination, and simply do it! Set aside some quiet time
every day in which to apply your learning about thought
alteration. Even devoting as little as ten minutes a day will
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eventually get you where you want to go. As a matter of fact
you have spent a lifetime learning these pernicious thoughts,
and it is only reasonable that it will take time and effort to
dislodge them. Continue to drink if you choose (guiltlessly if possible) but be aware of the thoughts that produce your stress
or anxiety. I found it useful to make daily notes on the
dynamics of quitting. Dealing with the causes of (and responses
to) your stress will be the intersection at which to focus
attention during your journey toward abstinence. Perhaps the
following story will better elaborate this example.
This point is illustrated by the following story; an elephant
was being held on a leash by an eight year old girl. He wouldn’t
move as he thought he was being held fast by the child. It
obviously hadn’t occurred to him that a multi ton elephant
could easily overpower a child, and as result of his thinking
remained immobile, held by the eight year old. The actual bond
that held him was his “belief” that he was powerless over thechild and the leash. He could have freed himself in a second if
he’d wanted to but rendered himself powerless to act due to
his own unwillingness to change his thinking. We humans tend
to hang on to our so-called realities in a similar way, our
thinking about such ideas as depression anger and addictions
create the realities by which we live, even when they are
unsupported by evidence. In the same way, for some of usthere might be some kind of perverse satisfaction in retaining
our self image of tragic victimhood. This scenario is like the
person who was “enjoying” poor health. Ask yourself “how
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many times will I have to complain about the past before it will
improve?”
Clearly, addictions include more examples of humanbehaviors than mere alcoholism or religious dependency. It is a
disorder not unlike obsession/compulsion. Indeed, addiction
includes such issues as food excesses (probably the toughest to
modify), religious fascism, where everyone is pressured into
thinking alike and whose values may not be challenged. Suffice
it to say that any habit that reduces your human potential
should be rethought and exchanged for ideas that expandpotential thereby freeing a mind from the tyranny of impossible
absolutism. Additional compulsive behaviors include smoking,
frequent outbursts of anger, over eating, constant talking,
unexplored religion Etc. The worst habit to have is the one you
currently have and wish to give up. In this paper I focus on
alcoholism as a metaphor for all addictions .The same
reasoning applies to any other troublesome compulsion;typically these obsessions represent states of mind where we
focus solely on our so-called “need” for the behavior (or
chemical) of choice. Obviously we never “need” a drink, we
only “want” one but by using the concept “need” we elevate
the anxiety inherent in the entire scenario.
With a need the drinker begins to think obsessively about
procuring and consuming alcohol, often the second his/her feettouch the floor in the morning. Once he/she has craved this
pleasurable “high” long enough or with sufficient passion
he/she is committed to indulge in that perceived “need”. We
are motivated to secure and indulge in the drug (activity) of
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choice compulsively .The previous scenario describes a sample
of the self talk that one has to change if the habit is to be
overcome. There is no silver bullet that will cure him/her when
shot into the body! The habit will be overcome primarily bychanging ones’ view of the condition, and its causes. Some
people might be able to quit before they understand the results
of their dangerous thinking others may, and this is probably the
most effective route, have to first changing their thinking
patterns.
It is our personal understanding of addiction thatrenders it either chronic, or temporary; allowing us to free
ourselves from it, or remain stuck like a stick in the mud. In as
much as human behavior is partially a function of our
physiological makeup there is undoubtedly a genetic aspect to
habituation but it cannot be a necessary condition, or no one
could ever overcome it-- which they obviously do. If human
behavior was totally a function of genes and upbringing no onecould ever quit, much less moderate, as so many have done. Or
if they did manage to quit or cut back they would be eternally
drawn back to their addiction, like a dog to its’ vomit. The main
point here is we choose our “world view” whether we are
aware of it or not, and it is this world-view that contributes to
the ease or difficulty of achieving abstinence. These views are
self chosen and subject to change indeed “must” change if there is to be a cure.
The good news is that we can change our perception of so
called reality when convinced it is in our own long term best
interest to do so. I will discuss a process of changing our
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thinking (ABC) see appendix pp 87. Think of the people who,
when diagnosed with lung cancer quit smoking immediately,
virtually without effort, for some it requires something like a
diagnosis of impending death to motivate them. I am convincedthat that smoking is harder habit to quit than alcohol, and
perhaps second in difficulty only to permanent weight loss,
rigid religiosity is also a hard habit to shake. History of addiction
is replete with accounts of people who changed habits and
dangerous lifestyles of a lifetime when powerfully self-
motivated. “You are in charge” through the self chatter in
which you engage. There are others who would rather die thanchange.
Once again we will want to recognize that our focus will be
most effective when working at changing our self talk
concerning three important issues,” ourselves, other people
and the world in general”. If we are angry at ourselves, others
or the world it is best to recognize which one, or two or three’and work hard to “accept” them. Accept them, not to deny
their existence, but to reduce our stress so that we can change
them. Remember that anxiety makes us poor problem solvers.
The traditional belief is that once a person is addicted
moderation is impossible; many believe that once addicted,
drinking can’t be controlled. This thought is affirmed by AA’s
claim that “one drink equals one drunk”. This is a wicked thingto teach a person. Suppose you have been taught this mantra
and now you’ve had one drink—what is your next move? I
contend, on the other hand that this belief is not only false, but
a very dangerous belief to hold, because obviously some
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people. “Do” moderate their use with age or when they find
themselves in a new more interesting life circumstance.
According to Rogers, Kernand and Hoeltzel in their excellent
book Responsible Drinking ( moderation management) I suggestthe best way to moderate is first abstain for three months then
begin drinking every second or third day. I personally achieved
this routine for over a year before recidivating to daily drinking.
I was ok with this because I could repeat the moderating
process again at a later time if it seemed appropriate or if I
slipped back to previous behavior. Abstinence need not be
viewed as a onetime permanent event, release the belief thatyou must quit forever, although some do, think instead that if
you relapse you will recover easier if you are relaxed about it. A
negative idea to overcome is the dangerous notion that
moderation is merely drinking less alcohol at a sitting while
continuing to imbibe on a daily basis, but there are better
understandings of moderation, such as the one previously
mentioned. Discuss this point with a friend or counselor to getclear on it.
The three causal issues of mental disturbance (lack of
acceptance of self, others and the world) are the most common
that in turn exacerbates problematic drinking. Our culture
wrongly insists that we should feel guilt and shame from over-
drinking, but this belief causes some of us to erroneouslyassume that if we admit to being an alcoholic we thereby have
an obligation to quit. That belief will only deepen our level of
anxiety. Objective thinking tells me that there is no good reason
to experience debilitating guilt, or feel a demand to quit a habit
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aware of our tendency towards any of these three damaging
emotional triggers to anxiety a friend subsequent drinking.
We might drink uncontrollably for a time and harm ourreputations, but that is no reason to pile on the guilt and shame
thereby crippling our psyche. It is common for folks in our
culture to drink at parties, with alcohol acting as a social
lubricant, but after overdrinking we had better have some
(small amount) remorse and actually do something to avoid
repeat performances, indeed excessive guilt will only increase
your urge to drink. It will be much more useful to manage yourthoughts and resolve to do some of these exercises. At least by
so-doing you improve your chances of avoiding a repetition.
There is no absolutely certain standard of behavior that
causes guilt when breached that can be applied to everyone at
all times. We humans are unique and require individual
understanding of the causes of our anxiety. The notions of right
and wrong are completely man made and as such reflect thethinking of mankind at a point in time, not some universal right
to which we all must adhere. We humans erroneously create
artificial standards of behavior that when transgressed can
cause us to pillory ourselves, and others who are guilty of the
same behavior. We denounce ourselves even when thinking of
performing the so-called transgressions. For example I attended
a funeral recently where the widow was heard to say, “I’m tiredof pretending to be sad over my husbands’ passing.”She had
been able to rise above the social dictum to honor the dead
particularly when he/she is a (supposedly) beloved spouse. Had
she internalized the dictum that one “must” observe the
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societal expectations? Within that social context she had
claimed to be glad he was gone. Her resulting guilt would have
been caused, not by her utterances as such, but by the conflict
with her expectations of “appropriate behavior” around thedeath. Bear in mind that we (those of us who are trying to quit
a habit) will first want an effective method for dealing with guilt
rather than continuing with this destructive largely self chosen
emotion. Let us focus on the practical application of these
ideas.
An effective way to weaken these debilitating self- judgments is to repeat the following mantra many times: “I
accept myself unconditionally, I accept others unconditionally,
and I accept the indifferent world unconditionally.” Notice I am
saying “accept” not love, nor am I saying “you have to accept
someone’s behavior without criticism: what I am saying is only
unconditionally accept the person—not the behaviors. I repeat
these mantras to myself many times each day, particularlywhenever I feel anxious and am tempted to relapse. This
repetition overcomes any tendency to increase anxiety by
complaining about ourselves, others and the indifferent world.
Clearly we and others need not be perfect to be acceptable.
The world “is” just the way it is, there is no other way for it to
be so why not accept it while desiring, but not demanding
increased fairness etc. Learn to accept self, others and theworld, not love it; just accept it as it is. We can still work hard to
change errors where possible when our thoughts are
reasonably calm. We humans have inherent value simply
because we exist not because we have earned it or are perfect.
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If it was otherwise no error prone human would ever be
worthwhile, because our human essence is to mess up even
when we intend to do well.
Words again come into play with the experience of guilt! If
you say “I have to be perfect “at something” you are setting
yourself up for failure in the long run and anxiety in the short
run. Because humans are error prone and unlikely to get things
perfect every time. Even when we do succeed to a high
standard we start to worry if it will go as well next time
resulting in increased anxiety that will, in and of itself interferewith perfection. Perfectionism interferes with successful
abstinence as it raises stress and robs us of any satisfaction we
might experience from a job reasonably well, but never
perfectly done. It is better to do, than to do perfectly! Try to be
aware of the self talk around the quality of your work that
interferes with an acceptable standard of activity instead of
trying to attain perfection.Speaking of language and how it affects human behavior
consider the following “the greatest mistake is to tell an
inconvenient truth” To everything there is a season and a best
time to tell difficult truths.
Most alcoholics are unlikely to admit that he/she has
drunk too much alcohol, but most will freely admit he/she hashad too much trouble as a result of their drinking. Many
humans have the habit of blaming self, others and/or the unfair
world rather than taking responsibility for our own choices. If
we could promise drinkers a lifetime of continued drinking,
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with no resulting troubles we would get many takers. The
“high” is so good that we tend to remember it even when the
rest of our lives go askew; even to the point of death. Selective
remembering allows us to maintain harmful behavior even inthe face of serious consequences. Many addicts swear off
drinking when suffering from a severe hangover, only to quickly
forget their oath when the crisis has past.
This human quality of remembering the good feelings of
inebriation and forgetting the negative, painful side; prevents
us from benefitting from the deleterious results of over-drinking. We would be wise to deliberately recall the
deleterious results, for example, make a list of the downside
followed by a rating (how significant is it on a scale of 1-10, and
read it regularly) (see appendix pp 67) The list should include
areas such as health, money, relationships, work, play,
reputation lack of accomplishments and anything else that
could be considered an unfavorable consequence of over-drinking. If one consistently read this list seconds before guilt
free imbibing, it will have the effect of gradually moving ones’
thinking into a space more conducive to quitting.
Demandingness has the effect of interfering with our goal
seeking processes. If you want to quit drinking first learn to
reduce anxiety around it. Demanding success can cause you to
fail!
Humans have another quirk of thinking that exacerbates
their addiction, that of “overgeneralization”. If I say I “need” a
drink instead of I “want” a drink I’m guilty of
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merely want one) Successful students understand this process,
because when they prepare to write their exams they try to
retain just enough anxiety to be motivated, but not so much as
to be blocked. Anxiety, like a lot of things is better experiencedin moderation. Alcohol is a sure-fire short term remedy for
feelings of anxiety, and as with the addictive horse once we are
accustomed to pairing anxiety with alcohol it can become a
difficult but necessary connection to break.
The list of overgeneralizations is: should, must, ought, got
to, have to, cant’ stand it, need, it’s awful. These almostmagically transform desires into demands that in turn increase
anxiety which interfere with rational decision making and
encourage addiction.
If you were going to fight against boxing champion Joe
Foreman you would not want to be blocked with anxiety but
would prefer to be relatively calm and in your right mind.
Obviously when you are in control of your mind you will
function better than if you were blocked by fear, anger or other
forms of high emotion. This same principle applies with any
stressful decision. High levels of stress interfere with one’s
ability to think clearly. With this in mind increase awareness of
your tendency to over generalize and work hard to stop your
habit, this is the key to quitting any habit! You can do it!
Over generalized statements also interfere with optimum
decision making. An addict misguidedly says “I’ve tried
everything, and nothing works” clearly interfering with his
setting new goals, after all no one has tried “everything.” By
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using these words around addictive issues you will add greatly
to the difficulties involved with quitting. Your addictive habit
will become easier to overcome if you give up these misleading
ideas. It is our misunderstanding of the addicting process thatkeeps us handcuffed.
Catch yourself using these words, and pay your kids or
friends a penalty when they catch you using them. Learn to
become aware of your increased stress after using these
concepts. If you think it is too difficult to stop misusing these
ideas, or that this exercise isn’t important try the following.
Give your friends a few of your hundred dollar bills to hold,
and the next time they hear you over generalize have him send
a hundred dollar bill to a group you dislike such as the KKK
along with a note complementing them on their good work. Do
this and it is my guess is that you won’t lose a second hundred
dollar bill. If you don’t want to risk losing a hundred make the
penalty more modest such as commit to doing something
unpleasant such as talking with your mother in law for a full
hour. I can’t express too strongly the importance of mastering
these decisive details of overcoming the tendency to over
generalize. This exercise is eminently doable compared to
tackling the larger issue of addiction face to face; it is like the
saying “inch by inch anything is a cinch”
Another harmful example of overgeneralization is “I can’t
stand it itus.”The drinker says I can’t stand having to quit
drinking, or go without a drink for an hour. Or I can’t stand
having to deal with the banker, landlord, boss, professor etc.
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these overgeneralizations turn out to be overreactions, or at
least mistakes. Of course you can stand it, you may not want to
do it but you can stand it. You can stand jumping off the Calgary
tower, that is, until such time as you lie crumpled at thebottom. Until that moment you have stood it. We magically
transform “I don’t want to do it” into, “it is impossible
“because” I can’t stand it”. Use of the phrase in this way is
enough to prevent anyone from tackling their addictions; and is
another indication of the doable challenge at hand. Begin your
noble process here at the thin edge of the wedge. Every small
gain over improper use of language will weaken yourdependency and prepare you for the bigger steps to come.
It would be wiser to say I may not like doing this but I
“can” stand it. When we hang on to guilt in debilitating doses,
we are more likely to drink dependently. We would be better to
avoid damning ourselves for avoiding the work. Guilt comes
from our demanding “thoughts” about our actions and notfrom the action as such. It is probably good to retain a
modicum of guilt; just enough that is, to get our attention, but
it is certainly not a good idea to have an overwhelming dose of
it. If you damn yourself for being afraid to talk to your ex wife
etc. you will only increase your feelings of powerlessness; at a
time when you would want to be in possession of all the
personal power you could muster. It is an inside job!
We find this unwillingness to face up to troubling issues,
present within the psyche of many over-drinkers: they either
put off difficult tasks or manipulate some other person (spouse)
to face them in their stead. Self incriminating self talk, or over
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generalization only reinforces this tendency to put off the
difficult tasks. It is obvious to me that the task of quitting
drinking has to be faced ultimately, one way or another.
Successful quitting requires that you had better be ready toapply the necessary effort: or pay the price of a continued
addiction. Most people who have quit smoking went through
the quitting process on an average of eight times, before finally
succeeding, so why not view each time as one step closer to the
goal—instead of a failure. Remember your glass is half full!
If drinkers fail to recognize this human necessity of doingthe work, they thereby transform themselves into “volunteers”
for suffering and not victims “of” life! They give up their
autonomy! Little by little these people have made many small
choices that allowed them to avoid responsibility. This prevents
them from feeling the “pain” of living imperfectly in an
imperfect world in the company of other fallible people. This is
a good definition of the concept of dependency.
A clear sign of irrationality is to expect an irrational person
to act rationally. Stop being surprised by unexpected behavior!
The surprise exists only within your mind.
A commonly heard phrase for drinkers to say is “I wasn’t
feeling any pain.”As an ex drinker myself I can testify to the
truth of this claim. Heavy drinkers experience much of theirdaily life as psychically painful. Their frustration often worsens
if they lack coping skills that allow them to face the normal
vicissitudes of life. Drinking alcohol or becoming fundamentally
religious or any of the other isms, constitutes some of the most
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common and effective ways of avoiding psychically painful
stress. As such, it works in the short run, but in the long run it
militates against peaceful feelings, and tends to increase
dependent drinking patterns.
Demandingness is a dangerous mode of thinking because
when we are demanded of, either by self, or by others we tend
to resist the demand; sometimes even resent it. In Particular,
we resist when those making the demand lack the authority to
do so. Many, if not most of us dependent persons prefer to be
persuaded not commanded. It is contraindicated to ordersomeone to quit drinking, because many times it is the
demandingness as such, will only increase anxiety and thereby
simply enhance the urge to use.
Consider the negative effect of an addict saying “I’ve tried
everything, and nothing works” the unspoken part of his
expression is “which it *should+ have done.” It is by adding the
“should” that we convert a benign observation into a”demand”. It is clear that this sort of self -talk will militate against
a person’s intention to quit. We would be better to say
something such as “nothing has worked yet;” rather than I’ve
“got to” quit. Whatever rationalizations we employ to ease the
emotions about our drinking habit matters; self talk influences
future behavior. Words are important.
By demanding that living conditions must suit us in this
authoritative way we imply the existence of some absolute
standard of life by which we humans are ostensibly measured.
This can’t be true because different standards of living prevail
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within different cultures, and if there was some absolute
standard of behaviors all cultures would function according to
the same values. Obviously they don’t, there can’t be and
there isn’t.
I remain unconvinced that “absolutes” of any kind exist
anyplace on the planet, other than within some minds, yet
many continue to operate their lives as though there existed
such an absolutistic universal standard. The most common
example of an absolute is two plus two equals four, but clearly
this so called “fact” is a product of human thinking, without ahuman mind there would be no ordinary mathematics, music,
or religion and the like. Propositions such as two plus two
would no longer prevail without human thinking as even God
had to exist before human beings. When it is claimed that God
created the complex world it begs the question of who (or
what) created God? We could not render the whole argument
meaningless by saying God creates himself indeed if the humaneye demands a creator on the basis of its’ complexity then god
will be even more complex and therefore must have had a
creator using the same logic. This supports the notion that
reality is dependent on human thinking; otherwise we would
have a “dependent absolute”-- clearly an oxymoron. What a
thing is depends on who looks at what.
If there is such a thing as an absolute it would have to be
named God who as the mythology of the Bible tells us existed
before and independent of humans, therefore could not have
depended on human thinking. That power is claimed to be
omnipotent, knows the past, the future, and wants only the
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highest and best for his creation. One should examine the
forgoing to see if it matches your understanding of the existing
world. My take is that if there is a god it has to be indifferent to
human concerns. Justice and love are most likely to come fromother people instead of some Higher Power. It makes no sense
to have a Higher Power that won’t (or can’t) lift a finger to
protect the innocent. There exists no objective evidence of a
Supreme Being intervening in human affairs.
A humanist is one who brings reason to every question;
especially religious values. Clearly, possessing imaginary friendscan lead one astray, particularly if you think that imaginary
friend can and will act in the world to protect his other
imaginary friends. This view of the world colors ones’ attitude
between yourself and alcohol. This ambivalence is the basic
source of an addiction! Don’t overlook it.
I will now take up the idea of God in the role of curing
addictions. It is a subject that has to be brought up as seven of
the twelve steps ask for a conversion to a fundamentalist
religion. The notion of God has to be examined as it is the key
to breaking any addiction. I ask: has God any necessary place in
the treatment of habits? Could a devoutly religious person not
be severely addicted, while an atheist might abstain relatively
easily? It seems to me that a non-believer might be able to
control his habits as well as any other. A large percentage of
new AA members give up their membership quickly and give as
their reason: I can’t accept the necessity of an imaginary God in
the role of sobriety.
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AA has tried to deal with this conflict by saying “fake it till
you make it.”Obviously this is not an honest way to deal with
this important question. The issue of God must be thoughtfully
taken up. Clearly as science progresses religion has regressed.Some people are frightened by this, but rather than being
frightened we should feel enlightened. This phenomenon is a
function of religious rigidity rather than reason
You would be well advised to consider this matter carefully
because your life may depend on it. My personal position is to
dismiss any ism lacking the support of logic. The answer to thequestion “is there a God” is: “I don’t know”. If I claimed to have
a fire breathing dragon in my garage but it could not be seen,
heard, touched or apprehended in any way you would be wise
to dismiss my claim immediately. If it exists in nature it must be
capable of being apprehended, studied and analyzed. If it is
missing these qualities of reality it doesn’t exist! Existence
depends on evidence; extreme claims require extremeevidence.
If you agree with this logic ask yourself how the existence
of God could be demonstrated. How could you “know “without
question that the preexistence of God to be a fact? Correct, it
can’t be done! Don’t misunderstand me; I am not suggesting
that anyone should give up their comforting beliefs, only that
you recognize them as beliefs not facts. Beliefs may be
dangerous but we are never the less entitled to them. All of us
have a right to our beliefs but if you believe the earth is flat
please don’t offer to fly my airplane: the same goes for
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imaginary friends that you ask for help in living your everyday
life.
If you refuse to discuss elements of religious beliefs thenyou have cut yourself off from one of the main essences of
humanity—like refusing to listen to music. Every culture has a
religion or philosophy of some kind and it is always intertwined
with the local culture to the degree that you can’t tell where
one ends and the other begins. No doubt, one can criticize
ideas without criticizing the people who hold them; similarly
you can discuss the idea of a soul without believing with anycertainty that it exists. Humans can discuss ideas that have no
correspond existence in nature. However that does not prove
their existence in actual life, only that humans can conceive of
them.
The scientific method asserts that any verification of a truth
claim depends on it being placed into some linguistic form that
can be falsified.(a theory) obviously there is no way to put this
God claim(or it’s opposite) into theoretical--testable form.
Some say that a theory is only a guess or hunch and not a true
fact—however that point of view is wrong, a theory is one of
the “necessary” steps on the road to becoming a fact. The best
anyone could say about God is: “I believe it,” or my intuition
tells me it is true, but clearly intuition can be false. Have you
ever thought that the two railroad rails converge at the
horizon? It is only through reason that one knows the tracks
only “seem” to converge, but don’t ever succeed in con-joining.
For that matter could you prove that God does exist; no, of
course not, therefore, claims of this sort are called beliefs not
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facts. On the other hand if we try our hardest to prove the
existence of a deity and fail, the default position is “then it can’t
be true”. Beliefs are necessary to religion but facts are not—it is
comparing apples and oranges.
To assert that the existence of God is a belief rather than a
fact merely points out the difference between the two
concepts, and in no way is intended to denigrate any belief. A
fact has a special meaning, to qualify it has to be observable in
the objective world, and the evidence has to be repeatable for
anyone wishing to take the trouble to try to duplicate it. Thisattempt to repeat a conclusion or falsify it is at the heart of the
scientific method. It is through this process that change can
take place when a contradicting theory is successfully
supported, or when a tested theory is not repeatable. On the
other hand a belief has no such system of protecting its
veracity. You can’t change faith beliefs because it is difficult if
not impossible to see them clearly. It is in the same category assomeone saying blue is best. Stop the kind of thinking that tells
you that your opinions are facts.
A belief, requires no objective evidence , and has no
rational means of change once it has become part of traditional
dogma. I want to reiterate that I am not saying one is good and
the other bad, but am merely saying they are different classes
of information. Everyone is entitled to their beliefs, but no one
is entitled to his/her own facts, IE.”I like blue”, not-“blue is the
best color.” Just because everyone is entitled to his/her opinion
is not to say “all opinions are equally valuable, i.e. if one was
constructing something like a bridge he/she would want to
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trust mathematics over mere opinion on the matter of
construction materials. It is the same logic when you build a life
on whimsy.
Building a life , however, is partly a subjective enterprise and
the more profoundly one is in touch with inner realities the
better personal choices he/she is likely to make. To end a
drinking habit it will help for the addict to recognize the
difference between objective facts and subjective opinions.
Obviously mistaking one for the other can only confuse the
issue. To aid in this quest practice the following ABC (seeappendage pp 87) form, you might have to do it a thousand
times to change your belief system: but so what. Remember
that you have spent your lifetime going over the opposite
addicting thoughts.
One person attains abstinence and thanks God for it
others will criticize God for allowing the problem in the first
place. If God is to be praised for one he has to be criticized for
the other.
An addict becomes dependent upon the chemical or the
behavior of choice. When we send children to Sunday school
they are inculcated with religious dependencies. This Sunday
school experience is one of the origins of dependencies; once
accustomed to becoming dependent it is easy to generalize it toon other isms such as alcoholism. It is the early training that
truth is emotional that undercuts ones’ propensity for reason
This is the slippery slope argument: once you believe that
revealed truth is as good or better than rational truth you have
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weakened your reasoning process on all subsequent subjects.
Remember that this reasoning is your only avenue to genuine
truth.
I don’t object to Sunday school but I don’t want the
children to be brainwashed into accepting one only point of
view. At the worst they should be taught to analyze several
opposing views. At best they would be better to be taught
critical skills that would enable them to search for their own
realities. We already know how to do this because we teach the
stories of the three pigs in a playful way but Santa clause istaught as a very serious business. Once a child believes in magic
it will remain as part of their consciousness forever.
It will be better by far to learn to think independently and
be responsible for our beliefs and not be acquiescent to them.
You will only know who you are when you begin to think for
yourself. You get little credit for accepting some other fellows’
beliefs only for having your own.
At one time I compared the two declarations of war
proclaimed by George Bush and Osama Ben Laden. I found the
most frequently occurring word in both is “obedience”. I reject
the idea that obedience is the highest human value; rather it is
the ability to think for oneself that heads my list. It would also
satisfy St. Peter better, if he exists. This is known as theEichmann defense because the Nazi prison camp exterminator
tried to defend himself saying “I was only following orders”.
Comedians have since then ridiculed this defense saying “the
devil made me do it,” meaning I’m not to blame.
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The druggie says “I found myself in an alley with a needle
in my arm”; the rationalist says “I took myself to the alley and
inserted the needle”. By taking the druggies assertion at face
value, we observe that he claims not to have chosen theactivity it just happens to him unintentionally. Obviously this is
an important point to understand because if you are convinced
that you do not choose your addictive activities how can you
expect to stop repeating them. I don’t suggest that admitting
the truth of your choice means you should then damn yourself
for it; just admit it. There is a big difference between admitting
something and judging yourself for it. Less than perfectbehavior is not an occasion for self denigration.
It is only by openly accepting your own role in decision
making that you can get a handle on your habit. There are no
uncaused causes, prior to every act lies a decision to act. If you
don’t understand this, pause a while and rethink what goes on
before you begin any action. (I.e. drinking) At the onset of anaddictive episode it can seem spontaneous, unchosen. True,
there are times when it seems that we do not actually decide to
use, and the drinking just seems to happen. However, ask
yourself if you could have refused to indulge at that time, as we
often do, and if your answer is yes then it must have been a
choice whether you are aware of it or not. In my own drinking
career I recall deciding to drink, and even remember the smileof anticipation on my face, prior to consuming the first drop.
Drinking for me was anything but spontaneous, at the thought
of drinking my smile was like that of a butcher’s dog. Virtually
all human behavior is preceded by a thought, and the good
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news is that we can learn to control our thoughts, once we
become aware of them. If we don’t intercept our thoughts we
are destined to be victims of them.
It is essential for the addict to realize deeply that he/she
has the ability to quit; the wise person will repeat many times:
“I am in charge”. I have heard many say, “I could quit anytime”
but then never seem to arrive at that reality, even though they
are expressing a true statement: it doesn’t happen. If I offered
to shoot off a toe whenever you took a drink how many toes
would you lose? The answer is “none” or at the most one whenyou tested me to find out if I really meant it. If this example
resonates with you it is evidence that you recognize that
quitting is within your grasp and the only thing missing is
motivation and method. If all you need is a reason to do the
work of quitting, then ignore the other rationalizations,
focusing mostly on this efficacious activity.
Similarly, take the example of someone who can’t seem toquit his/her habit claiming to be powerless over it.
Powerlessness is a key factor in addiction fighting. Consider the
following scenario: suppose you are sitting in your car wanting
a drink, you reach under the seat for your bottle, you remove
the cap, and are about to raise it to your lips when you notice
the police car parked behind you. What do you do? If you are
truly powerless over the habit you will necessarily take the
drink even if means arrest. On the other hand, if you do have
control over your habit you will replace the cap, stow the bottle
back under the seat and drive to a safer location. Just for the
sake of the argument lets’ assume that the police car follows
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you and parks behind you again, will you continue to abstain?
The answer again is yes! Further, suppose the policemen stay
behind you for three months; you will continue to abstain. How
much more proof do you need that you are in control of yourhabit, lacking only the necessary motive to give it up. It is like
the opposite of the well known placebo effect on disease.
Drinking moderation is a potential that interests many
drinkers, but the current so-called wisdom says it is not
possible. However it is clear to me that many people who once
drank uncontrollably now do so moderately. No doubt thereare those for whom moderation is not possible and probably
will not work for them, but if a heavy drinker has the idea that
he/she could moderate it is best for him/her to give it their best
possible attempt in order to get the idea out of his/her mind.
There is scant chance for him to quit entirely while entertaining
the notion that he “could” moderate. This underlying thought
of moderating will be best put to rest before trying to quitentirely—give it, not your weakest but your best shot.
Another effective tool for attaining abstinence is called
“visualization.” This method has the person simply imagine (in
complete detail) going through the process of quitting
successfully. The abstainer deliberately creates in his/her mind
a strong urge to use; then using imagination alone he/she
would intentionally increase that urge until it is virtuallyirresistible, then also using thoughts only reduce the urge. This
process gives you practice in managing the urges that will
surely come. Escalating an urge even temporarily seems to be
counterintuitive compared to the accustomed process where
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we understandably struggle to minimize urges. Resistance to
escalating the drinking habit only seems to strengthen it, giving
it power that it doesn’t merit, but by escalating and then
reducing that will strengthen your sense of self efficacy.
On the surface this escalation might seem to be against
common sense but the next step is working hard to reduce the
self generated urge until it is weakened and therefore
manageable, repeat this exercise many times making it a most
effective and useful skill.
The best time to practice this exercise is at a time orsituation when you would normally be tempted to use. It is a
good idea to anticipate those times or circumstances. For some
it is the minute they get home from work, for others it is when
the phone rings etc. Knowing in advance when these urges will
strike gives you an advantage over it, when you expect it you
can prepare to minimize the resulting anxiety.
Visualization is a useful tool so we would be wise to dignify
the practice by suspending all other activity while engaging in
it. After all you wouldn’t think twice about stopping everything
to drink, so do the same with this exercise. The more often you
practice visualization the more confidence you will generate in
your ability to deal with the inevitable two second urges. The
goal is to erase most of the fear of having to face an urge;thereby making a profound change in your journey toward
abstinence. Athletes use controlled breathing to rid themselves
of anxiety, you can observe them blowing out their breath
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before attempting a “try” at their sport. We could all do the
same.
Another way to use visualization is to imaging livingthrough the minutes of your daily life after quitting. You will be
transformed from being compelled to focus on the pursuit, and
consumption of alcohol, on one hand while on the other hand
deciding how to best spend your time now that you are
abstinent. Quitting this all consuming culture of alcoholism will
create a vacuum of time and energy that will be hard to fill—
particularly if you are unprepared. You will be wise to makeplans for dealing with this vacuum, without waiting until you
are faced with it but plan ahead to do something with that
particular portion of time and energy. Some people get a pet
because there is nothing more relaxing than petting a loving
dog.
I suggest whatever alternative activity you take up to deal
with this vacuum it should be as powerful as you can conceive.Make a lifelong dream come true; go back to school, take up a
trade, or do whatever will profoundly catch your interest and
passion. This preparation will pay off when drinking is in your
past, and are going through the first days of abstinence. That
time of wondering what to do with yourself now that you have
changed life styles could be dangerous to your sobriety if you
have not made firm plans.
It is easier to change directions while moving than it is to
start moving in the first place, so write your plan down
including the smallest details. Be prepared to deal with any
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anxiety producing activities before they arrive. Work at your
plan starting right now, prior to quitting.
There is an unfortunate trend towards the concept of “self esteem” in western culture that is erroneously founded on the
notion that humans “are” (or become) their behavior. That is to
say If I do well I am good but if I don’t do well I am bad; but
even if I do well today I will surely begin to worry about how
well I’ll do tomorrow.. Jails and schools pursue this self esteem
mantra with what amounts to a religious fervor. (Gary Emery
Own Your Life. A Signet Book) They busily structure positiveexperiences for their charges with the expectation that positive
self esteem will result in a change of behavior—overweight
adherents to this belief allow the scales to tell them if they are
good or bad people. Nonsense; you’re the same person
whether or not you drink are heavy or light. My own view
however, is that we clearly are more than our behavior if a
bishop had a drinking problem would he be a drunk or a Bishop,obviously he would still possess all of the personal elements he
had before drinking, and it would be better to think of him as a
bishop, a man, a scholar etc. and also sometimes (but not
always) was a drinker.
It would be better to think it through carefully changing
the thrust from evaluating people (including ourselves) on the
basis of behavior, and just accepting them (and us); it will bebest to take the position that people are unrateable, that is
behavior can be judged and changed, while persons cannot. It
will be easier to change a behavior when you separate it from
the person. Self efficacy, on the other hand is superior to self
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esteem as it is based on ones’ ability to manage life choices.
After successfully managing many life’s choices you begin to
perceive yourself as a person who has become efficacious. On
the other hand if your poor behavior makes you a rottenperson you will be less able to abstain.
Trial and error is the best way to learn anything, practice
trusting your judgment instead of listening to others set
yourself free from dependency For this to work we have to
make ourselves comfortable when making errors so that we
can benefit from the experience. An overemphasis on beingcorrect, and thereby a good person is a sure fire exercise in
anxiety creation, it is the essence of humanity to make
mistakes, so just accept the fact that you an error prone
human.
Let me summarize the paper so far. Drinking, doping, over
eating, religiosity, displays of anger, and/or depression, is often,
if not always a response to increased levels of anxiety. Highanxiety interferes with rational decision making by blocking
ones’ thinking processes. The smooth and efficacious path to
abstinence will be to find ways of recognizing and reducing
anxiety-- stress can be managed.
Language use is a determining factor in addictions;
demandingness creates anxiety, so commit to mastering anunderstanding of the role of semantics in forming an addiction.
Over generalizing creates stresses by unnecessarily elevating
simple desires into dire needs—they are dangerous falsehoods.
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voice as always promoting drinking. That way you can
anticipate an urge the minute you think of the voice. The next
step is to form a big plan that will confront the voice. My
personal plan is “I don’t use alcohol for any reason.”
I like RR because it focuses only of the consumption of
alcohol, dope or the like. There is no talk of: war stories, no
drunkalogues, no higher power only addictive voice recognition
and learning to talk back to the addictive voice in your head.
Next in line is SOS Save ourselves formally known as
Secular organization for Sobriety True to its’ name there is no
higher power, no supernatural, it is secular only, with a broader
focus taking in any human problems that group members bring
up. It is sponsored by the Humanist association of America. In
contradiction to its’ name it has a founder Jim Christopher.
Christopher borrows from all the other groups and has settled
on the dogmatic point of, “constant focus on sobriety.” Again
SOS claims not to have any dogma yet they clearly assert that
members “must” remain free of drugs and alcohol.
www.unhooked.comand irrational (RB & IB)
North America boasts several viable, non religious
alternative addiction groups: three of the best includes: (RR)rational recovery, (SMART) self management and recovery
training, and (SYS)(Dr. [email protected]) Secular
Organization for Sobriety or save yourself. They are all effective
and go about their task similarly; their common denominator is
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cognitive psychology, a creation of Dr. Albert Ellis of Rational
Emotive Behavior therapy.
RESISTANCE Resistance is one of the first hurdles for a recovering
addict to face; but perhaps to never totally conquer. Resistance
can be defined as any reluctance to consider points of view
different from your own. One common form of resistance is:
angrily dismissing any new philosophy, or reasoned
enlightenment that contradicts your own perspective. Other
forms of resistance include selective ignorance, unwillingnessto experiment, black and white thinking. In general, they can be
characterized by any ploy intended to avoid new information.
There are areas of our existence that we may not want to,
indeed virtually cannot face, these are areas from our past that
seem too psychologically painful to face so we avoid them. The
treatment for that reluctance can be found in the precedingABC form from the Albert Ellis Institute. (see appendix 87)
Follow the instructions on the form several times a day and
observe yourself gradually changing from over-generalization
to thinking rationally about your behavior.
There is condition is called “self -awareness trauma” where
some discovery (real or imagined) threatens to awaken within
us such fear that it requires time and effort from which torecover. We can be threatened into immobility by this fear of
awareness of past situations. There are times when our
profound habit forming experiences are best revealed to us
gently respectfully, and preferably by a skilled therapist.
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For the addict who genuinely desires abstinence the
awareness of resistance is a finger pointing at the problem—if
he will just look. Instead of resisting your awareness use it as
an opportunity to gain self-knowledge previously ignored.Discovering this resistance can be an aid to your abstinence.
Noticing the issue that you fear is the very place to begin
looking for and clearing up resistance. ( Albert Ellis Overcoming
Resistance Springer press.)
Clearly, you can understand that increasing awareness of
underlying motivation will have to be accomplished before anyeffective action is taken. Proceeding with the treatment phase
before clearly understanding the cause will only frustrate and
foil any effort to quit. The message here is don’t rush, be
thorough in your search for the cause before beginning to treat,
don’t accept causes that seem to be sympathetic to your oft
recited story. While you are working on this you may continue
to use your drug of choice if you must, but please do so withoutexcessive guilt—guilt won’t help.
There is an instructive story of monkey hunters who place
jars containing bananas in the trees where their quarry
congregates. The monkey reaches into the jar, grabs the
banana, but cannot retrieve his closed fist. The monkey tries
everything to escape, everything that is, “except” releasing the
fruit that would make their hand small enough for retrieval. Themonkey would rather face capture than release the banana:
this mind set is the only tether tying him/her to the jar.
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Addicts as well, famously hang on to their self-identifying
rationalities, even when doing so works against their long term
best interest. Begin to think of abstinence as a letting go of
ideas that, until now have kept you chained.
Take this occasion to build a strong sense of self-
efficacy that will allow you to face deep truths courageously. Be
cautious about revealing profound past experiences too quickly
as it might generate a fear of potential trauma that seems
beyond ones flexibility tolerance. Self efficacy is the confidence
that one can take on a new challenge and succeed; unlike self esteem where the person “becomes” his/her behavior.
Consider the overgeneralization that “Johnny is a bad boy”
rather than a complex boy who is behaving poorly in this
instance. Beware of giving excuses for your lack of success own
up to your reluctance to be responsible; “no excuses”.
When I was a lad I read of a man who wanted to form new
habits in his life. Every day he as walked to work passing over astream on a small bridge. He decided that each day while
crossing the bridge he would toss a pebble into the stream; if
he forgot to do it he would return to the bridge and fulfill his
commitment. After some time (two years) he realized that he
had disciplined himself to carry out any subsequent task he set
for himself.
At some later time when he wanted to master some major
problem such as overcoming an addiction he had already
proven to himself that he could honor any promise that he
made to himself. After reading this story I was inspired to stand
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on my head every day for two minutes. After a couple of years
of daily head standing I realized that I had developed enough
confidence to overcome my alcohol addiction. I used this
confidence to return to school for the next thirty years gainingfour University degrees in the process, as well as moderating
my drinking and finally quitting my habit in the bargain.
I advise anyone interested in quitting a habit to form some
ongoing small and doable discipline that will train you to
maintain any commitment. Perhaps moving up to a more
difficult challenge as your confidence grows.If our understanding of the causation of the habit is wrong,
then the treatment will surely fail; because our energy will be
focused on a false assumption. As with any problem-solving
strategy, our first task is to get the question straight. It is
surprising how often that when we clearly understand the
cause, the solution presents itself, it come s to us virtually
unbidden
My suggestion is to spend time critically examining your
“story” of the origins of your problem, be suspicious of any
cause that seems to be too sympathetic to your prepared
scenario. Be aware that we humans have the potential to
create false stories in our effort to make some kind of sense of
our experiences. Remember the monkey!Enlist the aid of someone (like myself) trained to see
through human defense mechanisms. We construct these
defenses to protect ourselves from awareness of our
sometimes awesome motivations. Do not skip over this step, or
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deal with it too superficially because the successful outcome of
your long term efforts will depend on getting this causal aspect
straight. Don’t trust the opinion of your friends, sponsors, and
/or the traditions of your culture as evidence of yourcorrectness. They are often wrong!
Remember that at one time, not that long ago (1492
Columbus) it was generally accepted that the world was flat,
and one would sail over the edge by venturing out too far. A
round earth was a bizarre notion in those days and the general
population was threatened by it, as it differed from their ownestablished opinion. Seek fresh thinking about your drinking
don’t merely stay with ideas that have not worked in the past,
don’t stay with a looser. You may become addicted to the
group philosophy as well as the alcohol.
We humans create and carefully rehearse scenarios that
ostensibly account for our surrender to alcoholism and/or other
isms’. It threatens to become overly traumatic for us to revisitour perception of the cause and effect of our habit. For
example when an athlete is sexually molested by his coach, and
later becomes an alcoholic many people mistakenly conclude
that the first event caused the second; that is, the sexual
molestation is responsible for the addiction. However this
account fails on several counts! First, if not everyone who
suffered molestation turned out to be addicted. We canconclude that there has to be some other intervening variable
between the two events (such as self talk). It must be
something else that is responsible for our addiction; otherwise
every victim of molestation not merely a few people would
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necessarily become addicted—the molestation could not have
caused the addiction.
This theory also fails on the basis that if the actuatingevent (AE) caused the resulting addictive behavior there can be
no way to correct it as the causation lies in the past. Unless we
can roll back the clock to the time of the earlier event (the
molestation) that condition must remain forever unchanged.
Yet we spend untold millions of dollars treating addicts with an
expectation that they will reform. It is an unsubstantiated
universal expectation that one indeed ought to give up theiraddictions but it is no body’s business but their own. There is
ample evidence from the past that many addicts do give up, or
moderate their compulsion under ideal circumstances. We
“know” that people can and do change! This is clear evidence
that if previous bad experiences cause current addictive
behavior they could never be cured. Change could never occur
as long as past (mistakenly believed) causes remain unchanged.Take the case of twins raised in the same family who
grow up to be quite different in some respects even though
their rearing practices were virtually identical. No, it is not the
activating event that causes our obsession, but “it is what we
say to ourselves about that event” that does the trick.
I am reminded of the two boys who woke up in themorning to find a pile of horse manure on the floor. One boy
said that is terrible his brother however, said; “goody someone
brought us a pony.” What a thing is depends on how who looks
at it.
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The above explanation spells out the limitation of free will.
Clearly we can rarely, if ever, control events that happen to us
but, can inevitably, with training choose our reaction to it. This
information is essential to changing unwanted behavior! Wecan often visualize the possibility of some future activity and
take steps to change the expected effect.
There are folks who try the same recovery program of
choice over and over again with the same results. Face it, if you
desire different results change your belief about what might
work. Don’t’ wait for a sure thing, just move on to somethingthat promises to work better for you.
Let us return to the case of the molested athlete; if he has
been trained to think that molestation causes addiction he will
mistakenly make that connection. The problem with this
reasoning is that he now begins to work on his memory of the
molestation, forgiveness of the perpetrator and the like; he
now plays a game of keep away with his emotional cause. Eventhough these activities are no doubt very important to him,
they are totally irrelevant to the cause of his alcohol addiction.
What needs to be addressed is his anxiety making it
recognizable. Once this cause is discovered you are well on
your way to a solution, providing an accurate focus for your
efforts, enabling you to proceed to the next step towardsabstinence
Most new members terminate their AA attendance within
the first three months; please urge them to try an alternative
program. Stop repeating the same religious treatment,
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expecting different results. There is more than one game in
town.
AA spells Higher Power with capital letters H&P making itclear that it is a euphemism for God, when we select our belief
system we will want to be thoughtful about this
contraindicated religious aspect if we are to achieve
abstinence. For the eighty percent of those who terminate their
AA attendance within the first three months, please urge them
to try an alternative program. Stop repeating the same religious
treatment expecting different results.Many addicts claim to have little control over their feelings
generally, and their disturbances in particular because those
things are thought to be caused by external events.
The rational belief produces only appropriate emotions. A
belief like: “I am a rotten person for coming to the wedding
drunk.” The irrational belief produces overpowering anxiety.
Become aware of any debilitating anxiety and make it
recognizable to the individual drinker. Once this cause is
discovered he is well on his way to a solution. Providing an
accurate focus for his efforts, enabling him to proceed to the
next step towards abstinence they work. The helping
professions are filled with people who are not in control of
their own lives yet seem willing to commit to “helping” others.
When I say “work” I mean achieve abstinence not merely fill
some social feel-good agenda! Recognize that, simply because
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the AA movement expands in numbers it does not mean
therefore that it is an effective addiction treatment. Recognize
also, that many AA adherents treat the meetings like church
attendance; they repeat their mantras, say their prayers, givetheir testimony and leave feeling that all is right with the world:
yet most remain addicted. It is their choice and I will defend
anyone’s right to it as we are entitled to life style choices.
I accept myself, others and the indifferent world. Repeat
this mantra many times a day to maintain your motivation. Stay
away from situations where you are likely to be stressed, avoidvexatious friends get a dog. Can you take a holiday for a few
days? Engage in stress free pursuits for the times of highest
danger, reminding yourself of the benefits you will derive from
quitting. Become aware of times and situations that are likely
to cause stress and avoid them for now. In order for you to
succeed you will have to focus narrowly on this step as your
very success depends on it. Prepare yourself by taking intoconsideration all of your anxiety producing eventualities. If, for
example you get anxious dealing with your mother-in law
prepare ahead for the occasion of her visit. When tempted
repeat the mantra “I am in charge of my life”
RATIONALISM VS.TWELVE STEPS
RATIONALISM VS.TWELVE STEPS
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The US constitution, in its wisdom, mandates the
separation of church and state, consequently government
institutions “must” offer their charges alternative secular
addiction treatment, alternative, that is to the religious TwelveSteps. A survey the following ten (out of the twelve) steps;
reveals, beyond question, its’ religious nature.
LIST OF ACTIVATING BELIEFS appendix
Read and discuss the following ideas as to their role in
addictions
1.I must do well or very well
2.I am a bad or worthless person when I act weakly or
stupidly.
3.I must be accepted or approved by people I find
important.
4.I need to be loved by someone who matters to me a lot.
5. I am a bad unlovable person if I get rejected.
6.People must treat me fairly and give me what I need.
7. People must live up to my expectations or it is terrible.
8. People who act immorally are undeserving or rotten
people
9. I cant stand really bad things or difficult people.
10. My life must have few major hassles or troubles.
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11. it is awful or terrible when major things don’t go my way.
12. I cant stand it when life is really unfair.
13. I need a good deal of immediate gratification and have tofeel miserable when I don’t get what I want.
Feelings and behaviors I experience after arriving at my
Effective new Belief.
It is only human to make mistakes so, although I will no
doubt regretfully, make more of them I accept myself and
others for doing this.
Here is a list of commonly held cognitive errors that work
against abstinence. I recommend that you read them regularly
and discuss the ideas in the list as they make up most of the
causes of human addictions.
COGNATIVE DISTORTIONS appendix
Cognitive errors are a list of human thoughts that can lead to
addictions, and other human frailties’.
All or nothing thinking. Black and white thinking. If your
performance is less than perfect you see yourself as a total
failure, drink or not drink no moderation instead of merely
human foibles and idiosyncrasies.
Overgeneralizations. You see a single negative event as a never
ending pattern of defeat. Got to, have to, must, never, can’t
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stand it, should, ought. Remember “you are in charge of your
life.”
Mental filter. You pick out a single negative detail and dwell onit obsessively so your vision of reality becomes darkened, like
an ink drop that discolors an entire beaker of water. Stop doing
it!
Disqualifying the positive. You reject positive experiences by
insisting they don’t count. In this way you can maintain a
negative belief that is contradicted by your everyday
experiences.
Jumping to conclusions. you make a negative interpretation
even though there are no definite facts that support your
conclusions.
a. Mind reading. You don’t check out presumptions.
b. Fortune telling. You think that your predictions are
already established facts.
Magnification. You exaggerate the importance of things such as
your latest goof up or someone else’s’ achievement. Or you
minimize things until they appear tiny. (your own desirable
qualities or the other fellows imperfections, called the reverse
binocular trick.
Emotional reasoning. I feel it therefore, it must be true.
Should statements. You try to motivate yourself with should
and shouldn’t demands. Musts and ought’s also fall into this
category. The emotional consequence of these thoughts is
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guilt! When you direct should and ought’s’ at other people you
feel basic addiction causing emotions such as anger, frustration,
resentment, and anxiety.
Labeling and mislabeling. This is an extreme form of
overgeneralization. Instead of describing your error you label
yourself as “I’m a looser.” When someone else rubs you the
wrong way you label him “a rotten person (RP).’ Mislabeling
involves describing an event with language that is highly
colored and emotionally loaded. Clearly if you separate the
person from the deed you will not over generalize; you will beable to love the person and hate the behavior.
Personalization. You see yourself as the cause of some negative
external event which in fact, you were not responsible for.
. Here is a list of commonly held cognitive errors that work
against abstinence. I recommend that you read them regularly
and discuss the ideas in the list as they make up most of thecauses of human disturbance.
1. I must have love and approval from all the important people
in my life. Everyone should like me and its’ terrible when they
don’t.
2. I must prove very competent in achieving in some important
areas of life in order to be worthwhile.
3. When people act obnoxiously and unfairly they become
wicked and rotten individuals and I am right to blame and damn
them.
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4. It is horrible, terrible and unbearable to be seriously
frustrated, rejected or treated unfairly.
5. Humans have very little control over their feelings generally,and their disturbances in particular because those things are
caused by external events.
6. If someone is or may be dangerous or fearsome, one should
be terribly concerned with it and keep dwelling on the
possibility of its’ occurring.
7. It is easier in the short run to avoid life’s responsibilities than
to face them.
8. I must have other people on whom I can depend, and I must
have someone stronger than me on whom I can rely.
9. Because something strongly influenced my past life it has to
keep disturbing my feelings and behavior today.
19. We should become quite upset over other peoples’problems and disturbances.
STAGES OF ABSTENANCE Appendix
The authors: Prochaska,Norcross and Diclemente in their
excellent book Changing for Good divide the quitting process
into six stages, precontemplation, contemplation, preparation,
action and maintenance. The entire process of quitting is easier
to deal with if you break it down into smaller units; rather than
dividing your focus among many possibilities train yourself to
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view quitting as a series of stages. See appendix pp 68. Realize
that no single stage is more important than another, but
recognizing them does, identify the process you are
experiencing at the moment.
We would rather be ruined than changed
We would rather be dead in our dread
Than climb the cross of the moment
And let our illusions die.
W.H.Auden
There are four stages to progress through when quitting any
habit. If you recognize the stage you currently occupy it will
help you to know the focus needed for the next. For example if
you are in the precontemplation stage wherein you have not
yet decided to quit, it would be still too soon to be thinking of
strategies for remaining abstinent. This stage is where you do
cost benefit analysis of drinking. List the reasons for quitting
such as health, reputation and expense; shift your thinking to
where you recognize that the reasons for quitting outweigh the
reasons for remaining addicted. You will want to learn to focus
on the pertinent factors giving them your undivided attention
as you progress through this stage. Before addicts commit to
taking the big step the individual stages processes are easier to
deal with.
Contemplation stage
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This is the second stage where the emphasis is focused on
formulating a plan for quitting. Considerations such as: will you
take time off work while quitting. Change jobs, get a divorce,
begin graduate studies, and matters of like importance. It mightbe a good idea to take holidays during the first part of the
quitting process as a holiday might reduce stress during this
crucial time. Will you set a date on which to quit and begin to
anticipate that date with deliberate and intentional pleasure?
Will you work at clearing up your semantic self-talk? This is the
most important step of all, in my opinion, and as such requires
serious thought and commitment.
Other considerations at this point are: “what will you fill
your new found time with after this all encompassing habit is
defeated.” Do you have friends that you want to leave behind
because they enable your drinking? What dreams do you have
that you could make “come true”? Should you consult a doctor
to discuss getting a prescription that could help you throughthe difficult, first few days? Perhaps you would be wise to
consult with someone trained in addiction counseling; after all
this is important and you are in charge.
Recovery
The date arrives for quitting and you review your plan fordoing the activities previously decided upon, such as doing your
cost benefit analysis, carry it with you, and read the contents
many times a day to maintain your motivation. Stay away from
situations where you are likely to be stressed, avoid vexatious
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friends get a dog. Can you take a holiday for a few days? Engage
in stress free pursuits for the times of highest danger,
reminding yourself of the benefits you will derive from quitting.
Become aware of times and situations that might cause stressand avoid them for now. In order for you to succeed you will
have to focus narrowly on this step as your very success
depends on it. Prepare yourself by taking into consideration all
of your anxiety producing eventualities. If, for example you get
anxious dealing with your mother prepare ahead for the
occasion of her visit. When tempted repeat the mantra “I am in
charge of my life”
Maintenance
Now you are abstinent, and regardless of how confident
you feel about your ability to quit take nothing for granted. This
is the point where many people fail! The pressure is off and it
appears that the habit is behind you, but don’t get too cocky.
Many people make the mistake of rationalizing that maybe theyweren’t really addicted, or quitting was not as hard as expected
and related thought, allowing them to recidivate. Your previous
plans of how to fill the vacuum of abstinence are now of prime
importance, so now is the time to dust them off, and suck it up.
Remember that every thought of drinking is a subversive
motivator to use.
COST BENNEFIT ANALYSIS
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This is a useful tool for anyone contemplating quitting a habit.
It works like this:
DrinkingAdvantages-----------------------------------II---------------------------
Disadvantages
If you do nothing else master the following system and
change your life.
ABC of REBT
This form is a product of Albert Ellis PhD Rational
Emotive Behavior (REBT)
Albert ellis@REBT
Feel good Cost
Relaxed Damage health
Dissolves anxiety now Creates more anxiety in thelong run
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Activating event: (AE) Some occurrence happened just
before experiencing disturbed feelings or self defeating actions.
For example: I show up drunk at my daughters’ wedding.Beliefs rational and irrational RB&IB
Rational: I wish I hadn’t drunk so much before coming to
the wedding.
Irrational: I am a fool, and shouldn’t have acted so
rottenly.
Consequences (C) thoughts and emotions.
THOUGHTS Rational thoughts. I regret coming to the
wedding drunk.
Thoughts: Irrational. I can’t stand drinking so much that I
make a spectacle of myself.
Dispute: (D) 1. Prove the belief. Take great pains to prove the
irrational belief to be true. That is the belief that I am rotten for
being drunk at the wedding, drinking inappropriately turns me
(magically) into a rotten person
2. Falsify the belief. Try hard to prove the IB is false.—I was
wrong to drink at the wedding, but drinking inappropriately is ahuman act and I accept myself as a person who was wrong but,
not a rotten person. (RP)
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3. What might happen if I maintain my belief that making a
mistake turns me into a rotten person? Answer the following
statement fully.
Every time I drink inappropriately I turn myself into an RP.
4. What might happen if I give up my belief ? Answer this
statement ;It is only human to make mistakes sometimes
therefore I guess my mistakes only reinforce my humanity.
Effective new Philosophy. (ENP)
Feelings and behaviors I experience after arriving at my
Effective new Belief.
It is only human to make mistakes so, although I will no doubt
regretfully, make more of them I accept myself and others
Twelve steps of AA appendix
Step ONE: Admitted we were powerless over alcohol—that our
lives had become unmanageable.
Every drinker abstains sometimes when conditions are just
right. The bar closes or we run out of money.
STEP Two
Belief in a Higher Power- restores our sanity.
I see no evidence to support the notion that there is a God
at work in the affairs of humans, regardless of common
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thinking, it only aids in creating the strengthening of an
addiction, as it puts the onus on an outside influence (God)
rather on the drinker, where it belongs. Believing that this
external power exists might encourage the addict to stop tryingto help himself while waiting for that higher power to work the
magic.
This is not to say there is no God, on the contrary it merely
suggests that if God exists “it “must work in the world through
the consciousness of humankind, rather than in some linear
supernatural fashion.STEP THREE
Turned my life and will over to God.
The assumption that there exists a traditional God is
remarkable! There is no reasonable evidence to support this
hypothesis; it is merely a belief, held by decreasing numbers of
people. We can’t get at all truth using logic alone, but we can’tget at any truth without it. We build our personal behavior
consistent with our world view, but some views are dangerous,
E.g. the notion that some external power will insure sobriety
without personal effort.
STEP FIVE
Admitted our wrongdoings.
It claims that we must necessarily first acknowledge our
wrongdoing in order to change. Before we admit wrongdoing
we had better first learn to deal with guilt and shame. It is what
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we think to ourselves concerning our behavior, but it is not our
poor behavior, as such, that is responsible for our guilt. If we
are truly powerless over our lives we may not be held
blameworthy, as no choice could have been made. On theother hand if our behavior is self chosen we are therefore
responsible for it, if we could have chosen other than the way
we did we are responsible, and blameworthy. Unless you can
produce a perfect human we have to conclude that all humans
are error prone. Therefore when you mess up it doesn’t prove
that you are inferior, only that you are a normal human being.
Obviously, strong negative feelings about oneself works’against abstinence; so learn to moderate those negative
feelings.
STEP SIX
Have God remove our shortcomings! This is the same God
that allows innocents to die without lifting a compassionate
finger; so how can we expect this same God to concernHim/her-self with our petty human concerns, especially those
concerns that are under our own control? If addiction can be
overcome why would some God step in to change it when there
are so many more important concerns to which a Higher Power
can exclusively attend to? We will be better, and this is
important, to accept self, others, the world and get on with life.
Another way to think of this acceptance is: forgiveness, whereinwe don’t judge the perpetrator but judge the sins.
Good luck with that one.
STEP ELEVEN
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Through prayer improve my contact with God.
I see no evidence to support the existences of some God
who will remove an addiction, or, for that matter that prayer isheard and answered, all the available evidence is against this
kind of mythology. Although we are all entitled to our beliefs
the problem with these supernatural beliefs is that they serve
to keep the addict inactive instead of planning and actually
doing the hard work necessary to quit the dependency.
Certain literal religious beliefs (and secular beliefs as well)
can be iatrogenic, only adding to the problem I.e. one of whichis waiting for a better subsequent life, discourages us from
living fully in the present.
STEP TWELVE
Carry this message to others, and practice them ourselves.
Before you proselytize (shill) these religious philosophies, make
sure they work. The helping professions are filled with people
who are not in control of their own lives yet seem willing to
commit to “helping” others. When I say “work” I mean achieve
abstinence not merely fill some social feel-good agenda!
Recognize that, simply because the AA movement expands in
numbers it does not mean therefore that it is an effective
addiction treatment. Recognize also, that many AA adherents
treat the meetings like church attendance; they repeat their
mantras, say their prayers, give their testimony and leave
feeling that all is right with the world: yet most remain
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addicted. It is their choice and I will defend anyone’s right to it
as we are entitled to life style choices.