The ABCs of treating addiction lead to meditation, awareness and acceptance

People who are prone to addictive thought patterns have this in common: They continue to allow unhealthy thoughts to produce uncomfortable feelings which lead them to take unhealthy actions that bring them unwanted results. People in the recovery process are often faced with the daunting task of learning how to unravel and understand complex psychological terms and theories.

Here are some simple definitions to help you navigate through the alphabet soup of therapeutic techniques and their specific functions on your road to recovery:

•  CBT - Cognitive Behavioral Therapy = deals with challenging negative patterns of thought (beliefs) about the self to alter unwanted behaviors.
   
•  DBT - Dialectical Behavioral Therapy = deals with the logical discussion of ideas relating to self-destructive behavior by adding “mindfulness” to the equation.
   
•  MBCT - Mindfulness-Based Cognitive Therapy = blends cognitive therapy with mindfulness techniques, such as learning to pay attention to each moment and accepting thoughts and feelings without judgment.

So, what does this mean to the average person whose primary concern is simply to recover from continuing to repeat unhealthy, addictive behaviors? Consider the following:

1. Practice conscious awareness (mindfulness) and learn how to be in the now. Stop reliving the past or worrying about the future; learn to stay in the present moment because that is the only thing you truly have any control over.
    
2. Discuss and challenge your negative thought patterns (beliefs) by applying rational and logical reasoning skills and critical thinking to help unravel the underlying causes. Ask yourself:

• Why am I doing this?
• Does this add value to my life?
• Is there another option?

According to molecular biologist and recognized authority on the mind-body connection, Jon Kabat-Zinn, Ph.D., an effective way to gain freedom from the tendency to get drawn into automatic reactions to thoughts, feelings and events is to meditate. He explains the meditative process as objective observation, not contemplation. The goal is to become a detached observer who is aware, yet dispassionate.

As the observer, through mental imagery, you visualize a particular scene or event without comparing, evaluating or judging it. You merely become aware of it and allow yourself to sense it and watch it unfold in your mind, without getting caught up in the drama. By applying this technique, you are more likely to gain new insights that foster a fresh perspective that will help bring about the changes you desire.

A major advantage of practicing this successful mind-body technique is that scientific findings suggest it is not only beneficial in reducing anxiety and lowering stress levels but meditation can also aid in developing new coping skills that can help promote healthier attitudes towards yourself and others.

Most hospitals, rehabilitation facilities and therapeutic programs now integrate mediation as part of their overall regimen to improve the well-being of clients with behavioral issues. Mayo Clinic psychiatrist David Mrazek, M.D. suggests the following for patients suffering from depression, often a contributing factor to substance abuse and addictive behaviors:

1. Find a place that is relatively quiet.
2. Devote 10 to 15 minutes daily.
3. Relax and visualize a peaceful place.
4. Repeat positive affirmations in your head to empower yourself.