Relapse, prelapse, and mindfulness
…by Matt Robert…
Wouldn’t it be nice if we never had to think about our addiction ever again? I posted about 10 months ago on the benefits of mindfulness in recovery. One of the points was that mindfulness informs all cognitive-behavioral approaches: it’s important to pay attention to what you’re telling yourself, and that takes practice. Practice as in mindfulness practice. Mindfulness practice helps us recognize old thoughts, feelings, and habit patterns that can lead us down the road to relapse. It keeps us on track so that we can stop, redirect and avoid those patterns. To notice and arrest a state that many call “prelapse.”
Prelapse is that state where your addicted brain is trying to juke you like a sly basketball player, fool you with cognitive card tricks, and swindle you out of your sobriety. It’s where your mind will tell you skiing might be a healthy idea to distract and reward yourself, even though it’s at the resort where you always got high in the past. It tells you to take the old route home from work, where your favorite liquor store used to beckon your car into its parking lot. It gets you to tell yourself “Pot is okay. It never triggered me in the past. I’ll just have one hit.”
There are many mindfulness methods other than meditation, the one everybody associates with mindfulness. One of the things I like about SMART Recovery meetings is that people are encouraged to find what works for them, and that varies from person to person. SMART groups allow us to self-reflect on our situation and get creative with our recovery. We all have to find our own techniques.
For example, one group member used a mindfulness bell on his iPhone that would go off at random intervals. When it rang, it reminded him to look at what he was doing— and thinking. For instance, if his brain was in the default mode Marc has described, or was engaging in negative self-talk, he could catch himself, redirect his thoughts, pay attention to what he was doing, and change it. He could modify his thoughts and behavior right at that moment—the present moment— and thus better train his brain to respond differently. He could start to modify old habit patterns into new ones. This strategy embodies mindfulness without meditation.
An animated acronym worked for another member. When he noticed himself feeling triggered and wanting to use, he pictured an “escape pod” with the acronym POD painted on the side. The initials stand for Pause (when you feel yourself getting drawn in by a triggering emotion); Observe (what you’re feeling, what you are telling yourself), and Do something different (different from the habitual reaction, to start breaking the habit pattern). The “O” for “observe” launched a mindful state that came about in midstride, without having to sit still with eyes closed. The technique didn’t work right away, but eventually he got better at it and his slips diminished. In other words, he got good at being mindful when he needed to be.
From vague malaise to intense compulsion, you can’t change your behavior until you change your mind. That’s why mindfulness practices are so important in recovery. Listening and sharing in meetings, noticing the bright colors of spring again, catching ourselves in negative self-talk, being reminded of relevant anecdotes or pithy slogans that have personal meaning. All these are mindfulness, not just sitting on a cushion chanting mantras.
There is a saying many psychologists dislike and recovery groups promote, “What’s the definition of insanity? Doing the same thing over and over and expecting different results.” It may not be an apt definition for insanity, but it certainly is for addiction. And if we don’t remain mindful, the opportunities around us can pass us by, and we’re more likely to end up stuck in the pitfalls we ignore. When I finally began to recover, I became more open to everything. I started to let go of the past and expectations, and came back to my real self. Practice helps me continue to avoid prelapse, and pay attention and notice change—particularly when it is headed in the wrong direction.
Recent Comments