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Index
Introduction
The SMART community
Acknowledgements
Disclaimer
Chapter 1: Welcome to SMART
What is SMART?
How SMART works
The 4-Point Program
Rational Emotive Behavior Therapy
How is SMART different from other recovery programs?
Can SMART help me?
SMART Recovery Online
Basic terms
Tools, exercises, and strategies
Chapter 2: Getting Started
“Where do I start?”
Understanding addictive behaviors
The Problem of Immediate Gratification
Figure 2.1. The PIG’s method.
How to defeat an addictive behavior
Is addiction a disease or behavior?
Understanding recovery
Unhelpful labels
The journey to recovery
Abstinence vs. moderation
Stages of Change
EXERCISE: Journaling
Summary
Chapter 3: Point 1: Building and Maintaining Motivation
Why are you reading this Handbook?
TOOL: Hierarchy of Values
Figure 3.1 My Hierarchy of Values worksheet
EXERCISE: The Three Questions
Figure 3.2 My Three Questions worksheet
TOOL: Change-Plan worksheet
Figure 3.3 Change-Plan worksheet (example)
My Change-Plan worksheet Date _____________
TOOL: Cost-Benefit Analysis
The costs and benefits of using
Figure 3.4. Cost-Benefit Analysis (example)
The costs and benefits of using
Benefits (advantages and rewards)
Costs (risks and disadvantages)
The costs and benefits of not using
Benefits
Costs
My Cost-Benefit Analysis
Short and long-term benefits
Summary
Chapter 4: Point 2: Coping with Urges
Scratching an itch
Beliefs about urges
EXERCISE: Identifying your triggers
What is a trigger?
Figure 4.1 Identifying triggers (example)
Identifying my triggers
Trigger risk
Figure 4.2. Trigger risks
Figure 4.3 Trigger worksheet (example)
My trigger worksheets
Urges
EXERCISE: Urge log
Figure 4.4 My urge log
Distracting yourself
Figure 4.5. Identifying distractions
Figure 4.6 Weekly Planner
STRATEGY: Coping with urges
Basic strategies
Advanced strategies
STRATEGY: Defeat urges with DEADS
Figure 4.7 DEADS worksheet
Thinking Strategies
TOOL: DISARM (Destructive Images and Self-talk Awareness and Refusal Method)
Dealing with discomfort
What is discomfort?
TOOL: The ABCs for coping with urges
ABCs of Rational Emotive Behavior Therapy
Figure 4.9 ABC for coping with urges (example)
Summary
Chapter 5: Point 3: Managing Thoughts, Feelings, and Behaviors
Managing thoughts
The philosophy of unconditional acceptance
Downing beliefs
Unconditional self-acceptance (USA)
Unconditional other-acceptance (UOA)
Unconditional life-acceptance (ULA)
Rational and irrational beliefs
EXERCISE: Disputing Irrational Beliefs (DIBs)
Disputing irrational beliefs
Figure 5.1 Disputing Irrational Beliefs (example)
Disputing my irrational beliefs
STRATEGY: Change your vocabulary, change your feelings
Figure 5.2 Word exchange
Figure 5.3 Statement exchange
Figure 5.4 Emotion vocabulary exchange
Managing feelings
TOOL: The ABC for emotional upsets
Figure 5.5 ABC for dealing with emotional upset (example)
Working through an ABC
Figure 5.6 Replacing excessive emotions
STRATEGY: Coping statements during a crisis
Solving life’s problems
EXERCISE: Five steps of problem solving
STRATEGY: Relapse prevention
Danger situations
Summary
Chapter 6: Point 4: Living a Balanced Life
EXERCISE: Creating balance
Lifestyle Balance Pie
Figure 6.1 Lifestyle Balance Pie (example)
My Lifestyle Balance Pie
TOOL: Vital absorbing creative interest (VACI)
VACI list
Figure 6.2 VACI “before and after” list
Setting goals
EXERCISE: Values, goals, and planning
Setting realistic goals
Figure 6.3 Goal setting
My goal setting
Other goal-setting tips
Living with emotions
Awareness techniques
Relaxation
Progressive Muscle Relaxation
Figure 6.4 PMR exercises
Visualization
Figure 6.5 Visualization exercise
Meditation
Figure 6.6 Meditation guide
Regaining your health
Nutrition
Exercise
Sleep
Medication
Procrastination
Summary
Chapter 7: SMART Science
How we use science
DSM-V
Chapter 8: SMART Tools and Strategies Matrix
Table 8.1 Matrix: Stages of Change, strategies, tools
Chapter 9: Family & Friends
CRAFT
Online meeting and forum
Publications
Chapter 10: About SMART
Purpose, Mission, and Vision
History
SMART volunteers and support
Donations
SMART Policies
Medication
Disease model
Confidentiality
Personal responsibility
Respect
Spirituality
APPENDIX A: Definitions of Terms
APPENDIX B: Worksheets
APPENDIX C: Recommended Reading and Resources
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