March 3, 2025 • 28 mins
In this episode of The Codependent Doctor, I, Dr. Angela Downey, delve into the world of alternative addiction recovery programs, moving beyond the traditional 12-step approach that many are familiar with. Having previously explored the nature of addiction and the effectiveness of 12-step programs in our last two episodes, I recognize that recovery is not a one-size-fits-all journey. Today, I aim to highlight various paths to healing that cater to different needs and preferences.
I begin by celebrating the courage of those who are willing to explore recovery options, whether they are newcomers or have previously tried other programs. I share my personal connection to the topic, drawing from my experiences in Codependence Anonymous and the journey of a close family member, whom I refer to as Jane. Jane's exploration of various recovery programs, including SMART Recovery, Refuge Recovery, and Dharma Recovery, has provided me with valuable insights into the diverse approaches available for those struggling with addiction.
The episode features an in-depth look at SMART Recovery, which stands for Self-Management and Recovery Training. This program is designed for individuals seeking a practical, science-based approach to recovery that does not rely on spiritual or religious frameworks. I discuss the four key areas that SMART Recovery focuses on: building and maintaining motivation, coping with urges and cravings, managing thoughts and behaviors, and living a balanced, fulfilling life. Each area is explored with practical strategies and examples, emphasizing the program's empowering nature.
Next, I introduce Refuge Recovery, a mindfulness-based program that adopts a Buddhist approach to healing from addiction. I explain how this program encourages self-awareness, meditation, and personal responsibility, helping individuals confront their emotions rather than escape them. I also touch on Dharma Recovery, which shares similarities with Refuge Recovery but offers a more self-guided and flexible structure.
Throughout the episode, I emphasize the importance of finding the right recovery approach for each individual, as everyone's journey is unique. I briefly mention other recovery options, including therapy, Life Ring Secular Recovery, Women for Sobriety, Celebrate Recovery, Recovery Dharma, Medication-Assisted Treatment Models, and harm reduction programs. Each of these alternatives provides different strate
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Today we're diving into alternative addiction
recovery programs.
In our last two episodes wetalked about what addiction
really is and took a deep diveinto 12-step programs, which
have helped so many people.
But we know recovery isn't aone-size-fits-all, so today
we're exploring other paths tohealing From science-based
recovery programs like SmartRecovery to mindfulness
(00:22):
approaches like Refuge Recovery,and even therapy-based options.
There's something out there foreveryone, whether you've tried
a program before or this is yourfirst time considering one.
I want to start bycongratulating you.
Just having the willingness toexplore recovery options and
take control of your life is ahuge step and that's worth
celebrating.
(00:43):
If you've ever felt like thetraditional 12-step approach
wasn't the right fit for you, oryou're just curious about what
else is out there, this episodeis for you.
Welcome to the CodependentDoctor, a weekly podcast
focusing on all thingscodependency.
Are you struggling to loveyourself, feeling burnt out or
having trouble forming lovingand meaningful relationships?
(01:04):
I can help you heal from thepast and move forward with
healthier selves, healthierrelationships and healthier,
more fulfilling lives.
Join me as we reclaim yourauthentic self.
I'm your host, a family doctorand fellow codependent, dr
Angela Downey.
We can do this together.
Here we go.
Can do this together.
(01:30):
Here we go.
Hello to all my wonderfulpodcast listeners and welcome to
the 31st episode of theCodependent Doctor.
I'm your host, dr Angela Downey, a family doctor and fellow
codependent.
Today's episode is going tofocus on recovery programs other
than the 12-step programs.
Addiction can turn lives upsidedown, not just for the person
struggling but for their lovedones as well.
They can strain relationships,create chaos at home and leave
(01:53):
everyone feeling hurt anddisconnected.
Breaking free from addictivehabit is incredibly hard.
It's not just about willpower.
It's a battle that often feelsimpossible to face alone, which
is why finding the right supportgroup is so important.
Recovery is a journey, andhaving people or programs to
guide you can make all thedifference.
(02:15):
I'm personally most familiarwith 12-step programs because
I've worked through the steps inCodependence Anonymous, which
has been a big part of my owngrowth and healing journey.
However, I have a close familymember let's call her Jane who
struggled with addictions andhas explored several different
recovery programs, including the12 Steps, smart Recovery and,
(02:36):
most recently, dharma Recovery.
Jane's journey hasn't beenwithout its challenges,
including some relapses, but hercommitment to helping herself
and striving for a healthier,happier life has always been
inspiring to me.
She's continuously made effortsto regain control over her life
, even when the road has beenreally tough.
Much of what I know about SMARTrecovery and refuge recovery
(03:00):
and Dharma recovery comes fromher experiences, and I'm so
grateful for her insights andopenness as I prepared this
episode.
Her willingness to exploredifferent paths to recovery has
shown me just how important itis to find the approach that
works best for you.
Recovery looks different foreveryone, and Jane's journey has
been a powerful reminder thatwhat matters most is the effort
(03:22):
to keep moving forward.
So what is SMART Recovery?
Smart stands forSelf-Management and Recovery
Training.
This program is a great fit forpeople who want a practical,
science-backed approach torecovery.
It's all about learning toolsand strategies to take control
of your life without relying ona spiritual or religious
(03:44):
framework.
For some, the idea of focusingon a higher power, like we see
in the 12-step programs, justdoesn't resonate for them, and
that's totally okay.
Smart recovery skips thespiritual elements and zeroes in
on actionable steps that youcan take to manage cravings,
handle triggers and buildhealthier habits.
Another reason that people aredrawn to SMART is the way that
(04:07):
the meetings work.
They're less about sharing yourpersonal story and more about
discussing solutions andstrategies.
For someone who doesn't feelcomfortable opening up in a
traditional group setting, thiscan feel like a refreshing
change.
It's practical, to the point,and it focuses on forward
progress.
At its core, smart recovery isabout empowering you to take
(04:29):
charge of your own recoveryjourney.
If you're looking for a programthat gives you tools you can
use in everyday life and doesn'trequire any specific beliefs,
smart might be exactly whatyou're looking for.
It focuses on four key areas tohelp people take control of
their lives and move forward inrecovery, and we're going to
have a more in-depth look ateach.
(04:51):
Building and maintainingmotivation to change.
This is the foundation ofrecovery finding and keeping the
drive to stick with it, evenwhen it's tough.
Smart recovery helps youidentify why you want to make
these changes and it reminds youof those reasons when things
get really hard.
For example, you might listyour motivators either wanting
(05:11):
to repair relationships, feelhealthier or achieve career
goals.
Then smart recovery encouragesyou to revisit those reasons
regularly, especially duringmoments of doubt.
It's like having a mentalchecklist of all the things that
you're working towards to keepyou focused and inspired, coping
with urges and cravings.
Let's face it cravings aregoing to happen and they can
(05:33):
feel really overwhelming whenthey come.
Smart recovery teaches youstrategies to deal with those
moments without giving in.
There's techniques like urgesurfing, where you write out a
craving like it's a wave,knowing that it's eventually
going to pass, or identifyingtriggers and avoiding them can
be a game changer.
For instance, if you knowFriday nights at your favorite
(05:54):
bar are a major trigger, smarthelps you plan ahead, so maybe
you schedule something elseduring that time, like a movie
night or a workout to distractyourself.
It's about having a toolkitready for when cravings hit
Managing thoughts, feelings andbehaviors.
Addiction often comes withunhelpful thought patterns like
(06:14):
self-doubt or blaming others.
Smart Recovery helps yourecognize and challenge these
thoughts so they don't takecontrol over you.
It's rooted in CognitiveBehavioral Therapy, or CBT for
short, which focuses on how yourthoughts affect your actions.
So, as an example, if you catchyourself thinking, I've already
(06:37):
messed up, so why bother trying?
Smart helps you reframe it intosomething more constructive,
like I had a slip, but thatdoesn't erase all the progress
I've made so far.
It's about turning negativespirals into opportunities for
growth, living a balanced,healthy and fulfilling life.
Recovery isn't just aboutstopping a behavior.
It's about building a life thatfeels meaningful and rewarding
to you.
Smart recovery encourages youto focus on areas like
(07:00):
relationships, hobbies, careers,goals and physical health to
create a sense of balance andpurpose.
For instance, someone inrecovery might realize that
they've lost touch with hobbiesthat they used to love, like
painting or hiking.
Smart helps you rediscoverthose activities and build them
back into your life.
The idea is to fill your dayswith positive things that keep
(07:22):
you moving forward and enjoyinglife.
Together, these four areascreate a comprehensive approach
to recovery.
Smart recovery isn't just aboutstopping addictive behaviors.
It's about building a life thatyou're excited to wake up to
every day.
In this program, they willteach you practical skills that
(07:42):
you can use every day to handletriggers and cravings.
It's not about vague advice.
It's about giving you specifictools to tackle challenges head
on.
For example, one key skill isidentifying and challenging
unhelpful thoughts.
If you find yourself thinking Ican't handle this stress
without drinking, smart helpsyou pause and ask is that really
(08:03):
true?
What else could I do to cope?
It's about breaking thoseautomatic negative patterns and
replacing them with healthieroptions.
Problem solving is another bigfocus of theirs.
Let's say, a certain co-workeralways gets on your nerves and
your usual response has been tocope with a drink after work.
Smart helps you think throughthe situation and create a plan,
(08:24):
like setting boundaries orventing to a friend, instead of
falling back into old habits.
Creating action plans is alsohuge.
For instance, if you knowFriday nights are a tough time
for cravings, you might plansomething in advance, like going
to a movie, calling asupportive friend or prepping a
favorite meal.
These plans help you stay incontrol and feel prepared even
(08:44):
when cravings hit.
When my relative, jane, wascreating action plans, she
realized that Friday nights wereparticularly hard for her.
She would often spend the nightdrinking and then she was
unable to do anything onSaturday because she was
recovering.
To help with this, we wouldoften make alternate plans on
Friday nights or maybe makeplans to go to the dog park on
(09:04):
Saturday mornings.
She wouldn't drink on Fridaynight because she knew she had
plans the next morning.
It's about finding what worksright for you, because she knew
she had plans the next morning.
It's about finding what worksright for you.
Smart recovery meetings aresuper flexible and they focus on
open discussions where everyonehas a chance to share their
progress, their challenges andtheir strategies.
Unlike 12-step meetings,there's no structured format or
(09:25):
specific steps to follow.
Instead, the conversations arecentered around practical
solutions what's working, what'snot, and how to move forward.
It's all about learning fromeach other and finding tools
that fit your unique journey.
For example, someone mightshare a tip that's helped them
(09:50):
handle cravings like, maybe,journaling using a breathing
technique, and you can take thatidea and try it out yourself.
Or you might talk about a toughsituation like dealing with a
stressful family gathering andget advice from others who've
been in your shoes before.
What's great is that smartmeetings can be attended in
person or online, so you canchoose what works best for you.
I would also like to say that12-step meetings have also moved
into an online version, ifthat's something that you're
interested in.
(10:10):
If you like the connection offace-to-face discussions,
in-person meetings are great too, but if you're busy, or if you
live in a remote area or justprefer the convenience, online
meetings are an awesome option.
This flexibility makes iteasier to stay consistent and
get support, no matter what yourschedule or your location is.
One thing that really sets smartrecovery apart is its approach
(10:32):
to labels, or, more accurately,the lack of them, unlike 12-step
programs, where terms likeaddict or alcoholic are commonly
used.
Smart recovery doesn't askparticipants to identify
themselves in any particular way.
Instead, the focus is on thebehavior that you're wanting to
change, not on labeling youridentity.
This can feel really freeingand empowering for some people.
(10:55):
For example, instead of sayingI'm an addict, you might simply
say I'm working on changing mydrinking habits or I'm learning
to cope with stress in healthierways.
It shifts the focus from beingdefined by your struggles to
taking control and movingforward.
For many, this approach feelsmore positive and less
stigmatizing.
It's about recognizing thatyour addiction doesn't define
(11:17):
who you are.
It's just something that you'reworking on.
By focusing on the behaviorrather than the label, smart
encourages participants to seethemselves as capable, resilient
and ready to grow.
It's all about progress, not apermanent identity.
Another great thing about SMARTis how flexible it is.
It's designed to help with allkinds of addictions, whether
(11:39):
they involve substances likealcohol, drugs or behaviors like
gambling, overeating and eveninternet addiction.
Whatever you're dealing with,smart provides tools and
strategies that can be tailoredto your specific situation, and
this flexibility makes SMARTprovides tools and strategies
that can be tailored to yourspecific situation, and this
flexibility makes SMARTaccessible to a wide range of
people, whether you're dealingwith something that's physically
addictive, like nicotine, orbehavior that's become a
(12:01):
compulsive habit.
Smart focuses on the underlyingpatterns and helps you create
practical solutions.
It's all about meeting youwhere you are and giving you the
tools to make meaningfulchanges in your life.
Smart Recovery is a globalprogram with meetings available
in over 35 countries.
It offers support toindividuals seeking recovery
(12:22):
from many addictive behaviors.
You can go to smartrecoveryorgfor additional information, like
meetings, resources, toolkitsand podcasts.
Next, I'm going to talk to youabout Refuge Recovery.
Refuge Recovery is amindfulness-based program that
takes a Buddhist approach tohealing from addiction.
Instead of relying on a higherpower, like in 12-step programs,
(12:45):
it focuses on self-awareness,meditation and personal
responsibility.
The idea is that addictioncauses suffering, but by
learning to sit with ouremotions instead of running from
them, we can break free fromunhealthy patterns.
If you've ever felt like youuse substances, behaviors or
even relationships to escapeuncomfortable emotions, refuge
(13:07):
recovery offers a new way todeal with them through
mindfulness, self-compassion andhealing practices.
Dharma recovery is very similarto refuge recovery in that both
offer mindfulness basedapproaches that can help you
break free from addiction andlive with a more balanced,
fulfilling life, but Dharmarecovery offers a more
(13:27):
self-guided, peer-led andflexible recovery program than
refuge recovery does.
But this is how it works.
Refuge Recovery is based on thefour noble truths, first one
being addiction causes suffering.
It creates pain, not just foryou but for the people around
you.
Two craving and attachment fueladdiction.
(13:48):
Whether it's substances,control, validation or
distractions, we often turn toexternal things to avoid
discomfort.
Three recovery is possible.
You don't have to stay stuck.
There's a way to heal.
And four the path to recoveryrequires action.
Through mindfulness, meditationand ethical living, you can
(14:09):
create real, lasting change.
The first belief is thataddiction is a source of
suffering, not just for theperson struggling with it, but
also for those around them.
The program teaches that allforms of addiction whether to
substances, behaviors orrelationships they create
suffering by keeping peopletrapped in cycles or cravings,
(14:30):
avoidance and emotional pain,and understanding this suffering
is the first step towardshealing.
Refuge recovery also seesaddiction as a form of
self-medication from pain,trauma and unresolved emotions.
It recognizes that addictionisn't just about substances or
behaviors.
It's about trying to escapesuffering in an unhealthy way.
(14:51):
Instead of seeing addiction asjust a bad habit or a lack of
willpower, it recognizes thatpeople turn to substances,
behaviors or relationships as away to numb pain, to escape
discomfort or to fill a void.
The program emphasizes thattrue healing requires addressing
the root cause of thatsuffering, not just stopping the
(15:13):
addictive behavior.
Addiction isn't just aboutdrinking too much, using drugs
or engaging in certain behaviors.
It's about trying to escapepain in unhealthy ways.
Refuge Recovery understandsthat addiction is often a form
of self-medication as a way tonumb difficult emotions or past
traumas.
Many people struggling withaddictions aren't just chasing a
(15:35):
high or engaging in bad habits.
They're trying to cope with thedeep emotional wounds.
Maybe they experienced neglector abuse as a child.
Maybe they've dealt with theextreme pressure to be perfect
or never learned how to processdifficulty motions in a healthy
way.
The addiction becomes a way toavoid facing those painful
feelings.
For example, a person whodrinks excessively might not be
(15:57):
addicted to alcohol itself, butto the relief that it brings
from loneliness or anxiety.
Someone who gamblescompulsively might not be
addicted to gambling but to thedistraction that it provides
from feelings of inadequacy.
A chronic people pleaser mightnot realize their need to
constantly help others is just away to avoid dealing with their
own self-worth issues.
(16:18):
The problem is that the relieffrom addiction is temporary, but
the pain that it causes is verylong-lasting.
Over time, addiction can damagerelationships, hurt careers and
lead to serious physical andmental health issues.
The very thing that wassupposed to bring relief ends up
creating even more suffering,instead of focusing only on
(16:40):
stopping the addiction itself.
Refuge recovery helps peopleunderstand why they turn to
addiction in the first place.
By using mindfulness andself-reflection, people learn to
sit with their emotions ratherthan to escape them, and this
allows them to process theirpain in a healthier way, so they
no longer need addiction as acoping mechanism.
(17:00):
Healing from addiction isn'tjust about quitting a behavior.
It's about addressing thesuffering underneath and
learning new ways to find peace.
The second core belief is theroot of addiction is craving and
attachment.
According to Buddhistphilosophy, suffering comes from
clinging, craving andattachment, and addiction is an
extreme version of this.
(17:21):
It's not just about substanceslike alcohol or drugs.
Addiction can also show up ascraving validation, craving
control or approval, and evencraving relationships.
At its core, addiction is a wayof seeking comfort or to escape
from uncomfortable feelings.
Think about it like this whenyou feel anxious, lonely or
(17:41):
overwhelmed, your brain searchesfor relief.
That relief might come in theform of drinking, using drugs,
scrolling endlessly on yourphone, overworking or constantly
seeking approval from others.
These things might temporarilymake you feel better, but the
relief doesn't last and overtime you need more and more of
it to get the same effect, whichkeeps you stuck in an unhealthy
(18:03):
cycle.
For example, if you rely onalcohol to numb stress, you
might keep drinking more tomaintain that relief.
If you seek validation fromothers, you might constantly try
to please other people or avoidconflict just to feel worthy.
If you crave control, you mighttry to manage every detail of
your life or others' lives toavoid uncertainty.
(18:25):
The problem is, the more thatwe cling to these things for
comfort, the more power theyhave over us and instead of
solving the pain we're trying toescape, we end up creating more
suffering for ourselves.
Refuge recovery teaches us thatinstead of avoiding or numbing
pain, we need to face it,understand it and learn to let
it go.
Through mindfulness andmeditation, you learn to sit
(18:48):
with your emotions instead ofreacting to them.
Over time, this helps to breakthe cycle of craving and
attachment, making it easier tohandle life's challenges without
turning to addiction.
Healing doesn't mean thatyou'll never experience cravings
or difficult emotions again,but it does mean that you'll
have the tools to responddifferently, so you're no longer
controlled by them.
(19:09):
That's the real path to freedom.
The third core belief isrecovery is possible.
You don't have to stay stuck.
If you're struggling withaddiction, unhealthy patterns or
codependency, it might feellike you'll never break free.
Maybe you've tried to changebefore and ended up right back
where you started, or maybe youfeel like this is just who you
(19:30):
are and that there's no way out.
But the truth is, recovery ispossible.
You don't have to stay stuck inthe same painful cycle forever.
Healing doesn't mean flipping aswitch and suddenly being fixed
.
It's a process, not a one-timeevent.
Some days are going to feeleasier than others, but every
step forward, no matter howsmall it is, is progress.
(19:52):
Recovery isn't about beingperfect.
It's about learning.
It's about growing and findinga way to live with more peace,
balance and self-compassion.
No matter how stuck you feelright now, change is possible
and you deserve healing andyou're capable of it.
The fourth core belief is thatrecovery requires action.
(20:13):
Healing doesn't happen byitself.
Wishing for a change isn'tenough.
You have to take real steps tomake it happen.
Recovery isn't just aboutstopping an addiction or an
unhealthy behavior.
It's about learning new ways tolive and to handle emotions so
you don't fall back into oldpatterns.
Different actions can includethings like practicing
(20:36):
mindfulness and learning to bepresent in the moment.
It helps you recognize cravings, emotions and triggers without
reacting to them.
Instead of running fromdiscomfort, you learn to sit
with it and let it pass.
Use meditation as a tool.
Meditation isn't just aboutsitting quietly.
It's a way to train your mindto slow down a little, observe
(20:57):
your thoughts and to break freefrom automatic reactions that
lead to unhealthy choices.
Live ethically and withintention.
Recovery is about more thanjust quitting a habit.
It's about creating a life thatfeels fulfilling, honest and
balanced.
That means making choices thatalign with your values, whether
that's setting boundaries,treating yourself and others
(21:18):
with kindness or committing topersonal growth.
You can read about recovery allday, but nothing changes until
you start putting these toolsinto practice.
Recovery isn't about perfection.
It's about progress.
Small steps done consistentlywill create a big impact.
Some of the key practices inrefuge recovery include
(21:40):
meditations.
These are regular mindfulnesspractices that help you sit with
difficult emotions instead ofnumbing them.
Attending meetings these arestructured almost like 12-step
meetings, but readings from theRefuge Recovery book.
It's called A Buddhist Path toRecovering, from Addiction by
Noah Levine.
There is lots ofself-reflection.
This encourages honesty,accountability and developing a
(22:04):
deeper understanding of yourpersonal suffering.
There's compassion andforgiveness.
This focuses on healing throughloving kindness rather than
shame or guilt.
Refuge recovery offers adifferent approach to healing
from addiction and, unliketraditional 12-step programs, it
doesn't require you to believein a higher power or surrender
your will.
Instead, it focuses onself-awareness, personal
(22:26):
responsibility and mindfulnessas tools for lasting recovery.
If the idea of surrendering toa higher power doesn't resonate
with you, refuge Recovery offersan alternative.
Instead of looking outside ofyourself for strength, this
program teaches you that youalready have the power to heal
within you.
Through self-reflection andmindful awareness, you learn how
(22:48):
to break free from unhealthypatterns and take ownership of
your recovery.
A big part of refuge recovery islearning how to observe your
thoughts, emotions and cravingswithout reacting to them.
Many people struggling withaddiction feel controlled by
their impulses, but mindfulnessand meditation will help slow
things down a little.
Over time, you develop theability to recognize triggers,
(23:10):
sit with the discomfort and makehealthier choices.
Instead of numbing the pain,mindfulness helps you face it,
process it and move forward in ahealthier way.
Also, it's not just for peopledealing with substance abuse.
It's designed for anyonestruggling with any kind of
addiction, whether that'sunhealthy coping mechanisms or
emotional distress.
Whether you're recovering fromalcohol, drugs, food addiction,
(23:33):
gambling, codependency or justfeel stuck in self-destructive
patterns, this program canprovide tools to help you regain
that control.
It's also welcoming to peoplefrom all backgrounds, all belief
systems and all lifeexperiences.
There's no one right way torecover.
It's just the path that worksfor you.
If a 12-step program, smartrecovery or refuge recovery
(23:55):
doesn't feel like the right fit,that's okay.
There's many other recoveryoptions out there.
Every person is different, sofinding the approach that works
best for you is key.
So I'm going to go through acouple of other programs that
people overcome addictions, withOne being therapy Individual
and group counseling.
It's one of the most effectiveways to work through addiction.
(24:16):
A therapist helps you identifythe root causes of your
addiction, develop coping skillsand creates healthier thought
patterns.
Life Ring Secular Recovery.
This is a non-religious peersupport program that encourages
self-empowerment.
Life Ring focuses onstrengthening the sober self
rather than relying on a higherpower.
(24:38):
Meetings are discussion-basedand emphasize personal
responsibility and practicalstrategies for staying sober.
Women for Sobriety, or WFS.
It's a program designedspecifically for women dealing
with addiction.
It focuses on self-esteem,emotional growth and building a
strong, positive mindset.
The program includesaffirmations, peer support and
(25:01):
personal growth strategies tohelp women overcome addictions.
Celebrate Recovery is aChristian-based recovery program
that combines faith, communitysupport and step-based healing.
It's not just for substanceaddiction.
It also helps people withstruggles like codependency,
eating disorders and otherunhealthy behaviors.
Recovery Dharma, aBuddhist-inspired program, is
(25:26):
very similar to Refuge recovery,but with a slightly different
structure.
It uses meditation,self-reflection and Buddhist
teachings to help people recoverfrom substance and behavioral
addictions.
Medication-assisted treatmentmodels MAT.
Some people benefit frommedications that help reduce
cravings and withdraw symptomswhile they work on their
recovery.
Mat is often used for opioidand alcohol addiction, and it's
(25:49):
most effective when combinedwith therapy and support groups.
Harm reduction programs Noteveryone is ready for complete
abstinence, and harm reductionprograms focus on reducing the
negative consequences ofaddiction.
This might include things likeneedle exchange programs,
supervised injection sites ormedication to manage cravings.
The goal is to improve healthand safety while working towards
(26:13):
long-term recovery.
There is no one-size-fits-allapproach to recovery.
Some people thrive in astructured group program, while
others prefer private therapy ora self-guided approach.
The most important thing is tofind what works for you and to
keep moving forward.
Recovery is a journey and youdon't have to do it alone.
I wish you all a great week asyou learn to foster a better
(26:35):
relationship with the mostimportant person in your life
yourself.
I will meet you here next weekfor another episode of the
Codependent Doctor, when I'mgoing to talk about being in a
relationship with someone whohas addictions and where you can
find support.
Take care for now.
Thank you for joining me and Ihope today's podcast resonated
with you.
(26:56):
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episodes and to help others whomight benefit.
This podcast is not meant toprovide medical advice and
should not replace seeing yourdoctor for mental health
concerns.
If you're having a mentalhealth crisis, please present to
a hospital call 911 or yourdoctor for mental health
concerns.
If you're having a mentalhealth crisis, please present to
a hospital, call 911 or yourlocal crisis helpline.
I'll talk to you next week foranother episode of the
(27:16):
Codependent Doctor.
We can do this together.
Today we're diving into alternative addiction
recovery programs.
In our last two episodes wetalked about what addiction
really is and took a deep diveinto 12-step programs, which
have helped so many people.
But we know recovery isn't aone-size-fits-all, so today
we're exploring other paths tohealing From science-based
recovery programs like SmartRecovery to mindfulness
(00:22):
approaches like Refuge Recovery,and even therapy-based options.
There's something out there foreveryone, whether you've tried
a program before or this is yourfirst time considering one.
I want to start bycongratulating you.
Just having the willingness toexplore recovery options and
take control of your life is ahuge step and that's worth
celebrating.
(00:43):
If you've ever felt like thetraditional 12-step approach
wasn't the right fit for you, oryou're just curious about what
else is out there, this episodeis for you.
Welcome to the CodependentDoctor, a weekly podcast
focusing on all thingscodependency.
Are you struggling to loveyourself, feeling burnt out or
having trouble forming lovingand meaningful relationships?
(01:04):
I can help you heal from thepast and move forward with
healthier selves, healthierrelationships and healthier,
more fulfilling lives.
Join me as we reclaim yourauthentic self.
I'm your host, a family doctorand fellow codependent, dr
Angela Downey.
We can do this together.
Here we go.
Can do this together.
(01:30):
Here we go.
Hello to all my wonderfulpodcast listeners and welcome to
the 31st episode of theCodependent Doctor.
I'm your host, dr Angela Downey, a family doctor and fellow
codependent.
Today's episode is going tofocus on recovery programs other
than the 12-step programs.
Addiction can turn lives upsidedown, not just for the person
struggling but for their lovedones as well.
They can strain relationships,create chaos at home and leave
(01:53):
everyone feeling hurt anddisconnected.
Breaking free from addictivehabit is incredibly hard.
It's not just about willpower.
It's a battle that often feelsimpossible to face alone, which
is why finding the right supportgroup is so important.
Recovery is a journey, andhaving people or programs to
guide you can make all thedifference.
(02:15):
I'm personally most familiarwith 12-step programs because
I've worked through the steps inCodependence Anonymous, which
has been a big part of my owngrowth and healing journey.
However, I have a close familymember let's call her Jane who
struggled with addictions andhas explored several different
recovery programs, including the12 Steps, smart Recovery and,
(02:36):
most recently, dharma Recovery.
Jane's journey hasn't beenwithout its challenges,
including some relapses, but hercommitment to helping herself
and striving for a healthier,happier life has always been
inspiring to me.
She's continuously made effortsto regain control over her life
, even when the road has beenreally tough.
Much of what I know about SMARTrecovery and refuge recovery
(03:00):
and Dharma recovery comes fromher experiences, and I'm so
grateful for her insights andopenness as I prepared this
episode.
Her willingness to exploredifferent paths to recovery has
shown me just how important itis to find the approach that
works best for you.
Recovery looks different foreveryone, and Jane's journey has
been a powerful reminder thatwhat matters most is the effort
(03:22):
to keep moving forward.
So what is SMART Recovery?
Smart stands forSelf-Management and Recovery
Training.
This program is a great fit forpeople who want a practical,
science-backed approach torecovery.
It's all about learning toolsand strategies to take control
of your life without relying ona spiritual or religious
(03:44):
framework.
For some, the idea of focusingon a higher power, like we see
in the 12-step programs, justdoesn't resonate for them, and
that's totally okay.
Smart recovery skips thespiritual elements and zeroes in
on actionable steps that youcan take to manage cravings,
handle triggers and buildhealthier habits.
Another reason that people aredrawn to SMART is the way that
(04:07):
the meetings work.
They're less about sharing yourpersonal story and more about
discussing solutions andstrategies.
For someone who doesn't feelcomfortable opening up in a
traditional group setting, thiscan feel like a refreshing
change.
It's practical, to the point,and it focuses on forward
progress.
At its core, smart recovery isabout empowering you to take
(04:29):
charge of your own recoveryjourney.
If you're looking for a programthat gives you tools you can
use in everyday life and doesn'trequire any specific beliefs,
smart might be exactly whatyou're looking for.
It focuses on four key areas tohelp people take control of
their lives and move forward inrecovery, and we're going to
have a more in-depth look ateach.
(04:51):
Building and maintainingmotivation to change.
This is the foundation ofrecovery finding and keeping the
drive to stick with it, evenwhen it's tough.
Smart recovery helps youidentify why you want to make
these changes and it reminds youof those reasons when things
get really hard.
For example, you might listyour motivators either wanting
(05:11):
to repair relationships, feelhealthier or achieve career
goals.
Then smart recovery encouragesyou to revisit those reasons
regularly, especially duringmoments of doubt.
It's like having a mentalchecklist of all the things that
you're working towards to keepyou focused and inspired, coping
with urges and cravings.
Let's face it cravings aregoing to happen and they can
(05:33):
feel really overwhelming whenthey come.
Smart recovery teaches youstrategies to deal with those
moments without giving in.
There's techniques like urgesurfing, where you write out a
craving like it's a wave,knowing that it's eventually
going to pass, or identifyingtriggers and avoiding them can
be a game changer.
For instance, if you knowFriday nights at your favorite
(05:54):
bar are a major trigger, smarthelps you plan ahead, so maybe
you schedule something elseduring that time, like a movie
night or a workout to distractyourself.
It's about having a toolkitready for when cravings hit
Managing thoughts, feelings andbehaviors.
Addiction often comes withunhelpful thought patterns like
(06:14):
self-doubt or blaming others.
Smart Recovery helps yourecognize and challenge these
thoughts so they don't takecontrol over you.
It's rooted in CognitiveBehavioral Therapy, or CBT for
short, which focuses on how yourthoughts affect your actions.
So, as an example, if you catchyourself thinking, I've already
(06:37):
messed up, so why bother trying?
Smart helps you reframe it intosomething more constructive,
like I had a slip, but thatdoesn't erase all the progress
I've made so far.
It's about turning negativespirals into opportunities for
growth, living a balanced,healthy and fulfilling life.
Recovery isn't just aboutstopping a behavior.
It's about building a life thatfeels meaningful and rewarding
to you.
Smart recovery encourages youto focus on areas like
(07:00):
relationships, hobbies, careers,goals and physical health to
create a sense of balance andpurpose.
For instance, someone inrecovery might realize that
they've lost touch with hobbiesthat they used to love, like
painting or hiking.
Smart helps you rediscoverthose activities and build them
back into your life.
The idea is to fill your dayswith positive things that keep
(07:22):
you moving forward and enjoyinglife.
Together, these four areascreate a comprehensive approach
to recovery.
Smart recovery isn't just aboutstopping addictive behaviors.
It's about building a life thatyou're excited to wake up to
every day.
In this program, they willteach you practical skills that
(07:42):
you can use every day to handletriggers and cravings.
It's not about vague advice.
It's about giving you specifictools to tackle challenges head
on.
For example, one key skill isidentifying and challenging
unhelpful thoughts.
If you find yourself thinking Ican't handle this stress
without drinking, smart helpsyou pause and ask is that really
(08:03):
true?
What else could I do to cope?
It's about breaking thoseautomatic negative patterns and
replacing them with healthieroptions.
Problem solving is another bigfocus of theirs.
Let's say, a certain co-workeralways gets on your nerves and
your usual response has been tocope with a drink after work.
Smart helps you think throughthe situation and create a plan,
(08:24):
like setting boundaries orventing to a friend, instead of
falling back into old habits.
Creating action plans is alsohuge.
For instance, if you knowFriday nights are a tough time
for cravings, you might plansomething in advance, like going
to a movie, calling asupportive friend or prepping a
favorite meal.
These plans help you stay incontrol and feel prepared even
(08:44):
when cravings hit.
When my relative, jane, wascreating action plans, she
realized that Friday nights wereparticularly hard for her.
She would often spend the nightdrinking and then she was
unable to do anything onSaturday because she was
recovering.
To help with this, we wouldoften make alternate plans on
Friday nights or maybe makeplans to go to the dog park on
(09:04):
Saturday mornings.
She wouldn't drink on Fridaynight because she knew she had
plans the next morning.
It's about finding what worksright for you, because she knew
she had plans the next morning.
It's about finding what worksright for you.
Smart recovery meetings aresuper flexible and they focus on
open discussions where everyonehas a chance to share their
progress, their challenges andtheir strategies.
Unlike 12-step meetings,there's no structured format or
(09:25):
specific steps to follow.
Instead, the conversations arecentered around practical
solutions what's working, what'snot, and how to move forward.
It's all about learning fromeach other and finding tools
that fit your unique journey.
For example, someone mightshare a tip that's helped them
(09:50):
handle cravings like, maybe,journaling using a breathing
technique, and you can take thatidea and try it out yourself.
Or you might talk about a toughsituation like dealing with a
stressful family gathering andget advice from others who've
been in your shoes before.
What's great is that smartmeetings can be attended in
person or online, so you canchoose what works best for you.
I would also like to say that12-step meetings have also moved
into an online version, ifthat's something that you're
interested in.
(10:10):
If you like the connection offace-to-face discussions,
in-person meetings are great too, but if you're busy, or if you
live in a remote area or justprefer the convenience, online
meetings are an awesome option.
This flexibility makes iteasier to stay consistent and
get support, no matter what yourschedule or your location is.
One thing that really sets smartrecovery apart is its approach
(10:32):
to labels, or, more accurately,the lack of them, unlike 12-step
programs, where terms likeaddict or alcoholic are commonly
used.
Smart recovery doesn't askparticipants to identify
themselves in any particular way.
Instead, the focus is on thebehavior that you're wanting to
change, not on labeling youridentity.
This can feel really freeingand empowering for some people.
(10:55):
For example, instead of sayingI'm an addict, you might simply
say I'm working on changing mydrinking habits or I'm learning
to cope with stress in healthierways.
It shifts the focus from beingdefined by your struggles to
taking control and movingforward.
For many, this approach feelsmore positive and less
stigmatizing.
It's about recognizing thatyour addiction doesn't define
(11:17):
who you are.
It's just something that you'reworking on.
By focusing on the behaviorrather than the label, smart
encourages participants to seethemselves as capable, resilient
and ready to grow.
It's all about progress, not apermanent identity.
Another great thing about SMARTis how flexible it is.
It's designed to help with allkinds of addictions, whether
(11:39):
they involve substances likealcohol, drugs or behaviors like
gambling, overeating and eveninternet addiction.
Whatever you're dealing with,smart provides tools and
strategies that can be tailoredto your specific situation, and
this flexibility makes SMARTprovides tools and strategies
that can be tailored to yourspecific situation, and this
flexibility makes SMARTaccessible to a wide range of
people, whether you're dealingwith something that's physically
addictive, like nicotine, orbehavior that's become a
(12:01):
compulsive habit.
Smart focuses on the underlyingpatterns and helps you create
practical solutions.
It's all about meeting youwhere you are and giving you the
tools to make meaningfulchanges in your life.
Smart Recovery is a globalprogram with meetings available
in over 35 countries.
It offers support toindividuals seeking recovery
(12:22):
from many addictive behaviors.
You can go to smartrecoveryorgfor additional information, like
meetings, resources, toolkitsand podcasts.
Next, I'm going to talk to youabout Refuge Recovery.
Refuge Recovery is amindfulness-based program that
takes a Buddhist approach tohealing from addiction.
Instead of relying on a higherpower, like in 12-step programs,
(12:45):
it focuses on self-awareness,meditation and personal
responsibility.
The idea is that addictioncauses suffering, but by
learning to sit with ouremotions instead of running from
them, we can break free fromunhealthy patterns.
If you've ever felt like youuse substances, behaviors or
even relationships to escapeuncomfortable emotions, refuge
(13:07):
recovery offers a new way todeal with them through
mindfulness, self-compassion andhealing practices.
Dharma recovery is very similarto refuge recovery in that both
offer mindfulness basedapproaches that can help you
break free from addiction andlive with a more balanced,
fulfilling life, but Dharmarecovery offers a more
(13:27):
self-guided, peer-led andflexible recovery program than
refuge recovery does.
But this is how it works.
Refuge Recovery is based on thefour noble truths, first one
being addiction causes suffering.
It creates pain, not just foryou but for the people around
you.
Two craving and attachment fueladdiction.
(13:48):
Whether it's substances,control, validation or
distractions, we often turn toexternal things to avoid
discomfort.
Three recovery is possible.
You don't have to stay stuck.
There's a way to heal.
And four the path to recoveryrequires action.
Through mindfulness, meditationand ethical living, you can
(14:09):
create real, lasting change.
The first belief is thataddiction is a source of
suffering, not just for theperson struggling with it, but
also for those around them.
The program teaches that allforms of addiction whether to
substances, behaviors orrelationships they create
suffering by keeping peopletrapped in cycles or cravings,
(14:30):
avoidance and emotional pain,and understanding this suffering
is the first step towardshealing.
Refuge recovery also seesaddiction as a form of
self-medication from pain,trauma and unresolved emotions.
It recognizes that addictionisn't just about substances or
behaviors.
It's about trying to escapesuffering in an unhealthy way.
(14:51):
Instead of seeing addiction asjust a bad habit or a lack of
willpower, it recognizes thatpeople turn to substances,
behaviors or relationships as away to numb pain, to escape
discomfort or to fill a void.
The program emphasizes thattrue healing requires addressing
the root cause of thatsuffering, not just stopping the
(15:13):
addictive behavior.
Addiction isn't just aboutdrinking too much, using drugs
or engaging in certain behaviors.
It's about trying to escapepain in unhealthy ways.
Refuge Recovery understandsthat addiction is often a form
of self-medication as a way tonumb difficult emotions or past
traumas.
Many people struggling withaddictions aren't just chasing a
(15:35):
high or engaging in bad habits.
They're trying to cope with thedeep emotional wounds.
Maybe they experienced neglector abuse as a child.
Maybe they've dealt with theextreme pressure to be perfect
or never learned how to processdifficulty motions in a healthy
way.
The addiction becomes a way toavoid facing those painful
feelings.
For example, a person whodrinks excessively might not be
(15:57):
addicted to alcohol itself, butto the relief that it brings
from loneliness or anxiety.
Someone who gamblescompulsively might not be
addicted to gambling but to thedistraction that it provides
from feelings of inadequacy.
A chronic people pleaser mightnot realize their need to
constantly help others is just away to avoid dealing with their
own self-worth issues.
(16:18):
The problem is that the relieffrom addiction is temporary, but
the pain that it causes is verylong-lasting.
Over time, addiction can damagerelationships, hurt careers and
lead to serious physical andmental health issues.
The very thing that wassupposed to bring relief ends up
creating even more suffering,instead of focusing only on
(16:40):
stopping the addiction itself.
Refuge recovery helps peopleunderstand why they turn to
addiction in the first place.
By using mindfulness andself-reflection, people learn to
sit with their emotions ratherthan to escape them, and this
allows them to process theirpain in a healthier way, so they
no longer need addiction as acoping mechanism.
(17:00):
Healing from addiction isn'tjust about quitting a behavior.
It's about addressing thesuffering underneath and
learning new ways to find peace.
The second core belief is theroot of addiction is craving and
attachment.
According to Buddhistphilosophy, suffering comes from
clinging, craving andattachment, and addiction is an
extreme version of this.
(17:21):
It's not just about substanceslike alcohol or drugs.
Addiction can also show up ascraving validation, craving
control or approval, and evencraving relationships.
At its core, addiction is a wayof seeking comfort or to escape
from uncomfortable feelings.
Think about it like this whenyou feel anxious, lonely or
(17:41):
overwhelmed, your brain searchesfor relief.
That relief might come in theform of drinking, using drugs,
scrolling endlessly on yourphone, overworking or constantly
seeking approval from others.
These things might temporarilymake you feel better, but the
relief doesn't last and overtime you need more and more of
it to get the same effect, whichkeeps you stuck in an unhealthy
(18:03):
cycle.
For example, if you rely onalcohol to numb stress, you
might keep drinking more tomaintain that relief.
If you seek validation fromothers, you might constantly try
to please other people or avoidconflict just to feel worthy.
If you crave control, you mighttry to manage every detail of
your life or others' lives toavoid uncertainty.
(18:25):
The problem is, the more thatwe cling to these things for
comfort, the more power theyhave over us and instead of
solving the pain we're trying toescape, we end up creating more
suffering for ourselves.
Refuge recovery teaches us thatinstead of avoiding or numbing
pain, we need to face it,understand it and learn to let
it go.
Through mindfulness andmeditation, you learn to sit
(18:48):
with your emotions instead ofreacting to them.
Over time, this helps to breakthe cycle of craving and
attachment, making it easier tohandle life's challenges without
turning to addiction.
Healing doesn't mean thatyou'll never experience cravings
or difficult emotions again,but it does mean that you'll
have the tools to responddifferently, so you're no longer
controlled by them.
(19:09):
That's the real path to freedom.
The third core belief isrecovery is possible.
You don't have to stay stuck.
If you're struggling withaddiction, unhealthy patterns or
codependency, it might feellike you'll never break free.
Maybe you've tried to changebefore and ended up right back
where you started, or maybe youfeel like this is just who you
(19:30):
are and that there's no way out.
But the truth is, recovery ispossible.
You don't have to stay stuck inthe same painful cycle forever.
Healing doesn't mean flipping aswitch and suddenly being fixed
.
It's a process, not a one-timeevent.
Some days are going to feeleasier than others, but every
step forward, no matter howsmall it is, is progress.
(19:52):
Recovery isn't about beingperfect.
It's about learning.
It's about growing and findinga way to live with more peace,
balance and self-compassion.
No matter how stuck you feelright now, change is possible
and you deserve healing andyou're capable of it.
The fourth core belief is thatrecovery requires action.
(20:13):
Healing doesn't happen byitself.
Wishing for a change isn'tenough.
You have to take real steps tomake it happen.
Recovery isn't just aboutstopping an addiction or an
unhealthy behavior.
It's about learning new ways tolive and to handle emotions so
you don't fall back into oldpatterns.
Different actions can includethings like practicing
(20:36):
mindfulness and learning to bepresent in the moment.
It helps you recognize cravings, emotions and triggers without
reacting to them.
Instead of running fromdiscomfort, you learn to sit
with it and let it pass.
Use meditation as a tool.
Meditation isn't just aboutsitting quietly.
It's a way to train your mindto slow down a little, observe
(20:57):
your thoughts and to break freefrom automatic reactions that
lead to unhealthy choices.
Live ethically and withintention.
Recovery is about more thanjust quitting a habit.
It's about creating a life thatfeels fulfilling, honest and
balanced.
That means making choices thatalign with your values, whether
that's setting boundaries,treating yourself and others
(21:18):
with kindness or committing topersonal growth.
You can read about recovery allday, but nothing changes until
you start putting these toolsinto practice.
Recovery isn't about perfection.
It's about progress.
Small steps done consistentlywill create a big impact.
Some of the key practices inrefuge recovery include
(21:40):
meditations.
These are regular mindfulnesspractices that help you sit with
difficult emotions instead ofnumbing them.
Attending meetings these arestructured almost like 12-step
meetings, but readings from theRefuge Recovery book.
It's called A Buddhist Path toRecovering, from Addiction by
Noah Levine.
There is lots ofself-reflection.
This encourages honesty,accountability and developing a
(22:04):
deeper understanding of yourpersonal suffering.
There's compassion andforgiveness.
This focuses on healing throughloving kindness rather than
shame or guilt.
Refuge recovery offers adifferent approach to healing
from addiction and, unliketraditional 12-step programs, it
doesn't require you to believein a higher power or surrender
your will.
Instead, it focuses onself-awareness, personal
(22:26):
responsibility and mindfulnessas tools for lasting recovery.
If the idea of surrendering toa higher power doesn't resonate
with you, refuge Recovery offersan alternative.
Instead of looking outside ofyourself for strength, this
program teaches you that youalready have the power to heal
within you.
Through self-reflection andmindful awareness, you learn how
(22:48):
to break free from unhealthypatterns and take ownership of
your recovery.
A big part of refuge recovery islearning how to observe your
thoughts, emotions and cravingswithout reacting to them.
Many people struggling withaddiction feel controlled by
their impulses, but mindfulnessand meditation will help slow
things down a little.
Over time, you develop theability to recognize triggers,
(23:10):
sit with the discomfort and makehealthier choices.
Instead of numbing the pain,mindfulness helps you face it,
process it and move forward in ahealthier way.
Also, it's not just for peopledealing with substance abuse.
It's designed for anyonestruggling with any kind of
addiction, whether that'sunhealthy coping mechanisms or
emotional distress.
Whether you're recovering fromalcohol, drugs, food addiction,
(23:33):
gambling, codependency or justfeel stuck in self-destructive
patterns, this program canprovide tools to help you regain
that control.
It's also welcoming to peoplefrom all backgrounds, all belief
systems and all lifeexperiences.
There's no one right way torecover.
It's just the path that worksfor you.
If a 12-step program, smartrecovery or refuge recovery
(23:55):
doesn't feel like the right fit,that's okay.
There's many other recoveryoptions out there.
Every person is different, sofinding the approach that works
best for you is key.
So I'm going to go through acouple of other programs that
people overcome addictions, withOne being therapy Individual
and group counseling.
It's one of the most effectiveways to work through addiction.
(24:16):
A therapist helps you identifythe root causes of your
addiction, develop coping skillsand creates healthier thought
patterns.
Life Ring Secular Recovery.
This is a non-religious peersupport program that encourages
self-empowerment.
Life Ring focuses onstrengthening the sober self
rather than relying on a higherpower.
(24:38):
Meetings are discussion-basedand emphasize personal
responsibility and practicalstrategies for staying sober.
Women for Sobriety, or WFS.
It's a program designedspecifically for women dealing
with addiction.
It focuses on self-esteem,emotional growth and building a
strong, positive mindset.
The program includesaffirmations, peer support and
(25:01):
personal growth strategies tohelp women overcome addictions.
Celebrate Recovery is aChristian-based recovery program
that combines faith, communitysupport and step-based healing.
It's not just for substanceaddiction.
It also helps people withstruggles like codependency,
eating disorders and otherunhealthy behaviors.
Recovery Dharma, aBuddhist-inspired program, is
(25:26):
very similar to Refuge recovery,but with a slightly different
structure.
It uses meditation,self-reflection and Buddhist
teachings to help people recoverfrom substance and behavioral
addictions.
Medication-assisted treatmentmodels MAT.
Some people benefit frommedications that help reduce
cravings and withdraw symptomswhile they work on their
recovery.
Mat is often used for opioidand alcohol addiction, and it's
(25:49):
most effective when combinedwith therapy and support groups.
Harm reduction programs Noteveryone is ready for complete
abstinence, and harm reductionprograms focus on reducing the
negative consequences ofaddiction.
This might include things likeneedle exchange programs,
supervised injection sites ormedication to manage cravings.
The goal is to improve healthand safety while working towards
(26:13):
long-term recovery.
There is no one-size-fits-allapproach to recovery.
Some people thrive in astructured group program, while
others prefer private therapy ora self-guided approach.
The most important thing is tofind what works for you and to
keep moving forward.
Recovery is a journey and youdon't have to do it alone.
I wish you all a great week asyou learn to foster a better
(26:35):
relationship with the mostimportant person in your life
yourself.
I will meet you here next weekfor another episode of the
Codependent Doctor, when I'mgoing to talk about being in a
relationship with someone whohas addictions and where you can
find support.
Take care for now.
Thank you for joining me and Ihope today's podcast resonated
with you.
(26:56):
Click, like and subscribe soyou don't miss any future
episodes and to help others whomight benefit.
This podcast is not meant toprovide medical advice and
should not replace seeing yourdoctor for mental health
concerns.
If you're having a mentalhealth crisis, please present to
a hospital call 911 or yourdoctor for mental health
concerns.
If you're having a mentalhealth crisis, please present to
a hospital, call 911 or yourlocal crisis helpline.
I'll talk to you next week foranother episode of the
(27:16):
Codependent Doctor.
We can do this together.
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