One Step Program

If you are struggling with addiction that harms yourself and others, try this one-step program:

Every morning for ten weeks, look in the mirror and recite, "I look good. I feel good, and it's going to be a great day." This practice can help rewire your brain by reinforcing positive thought patterns. The principle behind this is that "neurons that fire together, wire together," meaning that repeated positive affirmations can strengthen neural pathways associated with optimism and self-worth (Cascio et al., 2016).

While on this ten-week journey, it's helpful to reframe events around you by focusing on any silver lining you can find. Consistently seeking out positive aspects in situations can train your brain to adopt a more positive outlook, reducing stress and enhancing overall well-being (Cascio et al., 2016).

Remember, you are not defined by your past. Treat yourself with the same kindness and compassion you would offer to someone you love. This approach fosters self-acceptance and can be a crucial component in the recovery process (Neff & Germer, 2013).

Seeking support is beneficial, but it's essential to connect with individuals or groups that uplift and encourage you. Surround yourself with those who contribute positively to your journey toward recovery.

The shame-based approach of 12-step programs can be particularly harmful, especially for women, who are already burdened with societal blame. The emphasis on powerlessness, surrender, and making amends can reinforce existing patterns of subjugation rather than empowering individuals to change their lives in a sustainable, self-affirming way (Dodes & Dodes, 2014).

Efficacy of 12-Step Programs: What the Evidence Says

  • Success Rates Are Questionable: Studies estimate AA’s long-term success rate varies, with some analyses suggesting rates comparable to spontaneous recovery without treatment (Dodes & Dodes, 2014).

  • Higher Dropout Rates: A significant number of individuals discontinue AA within the first year, indicating that the program's structure may not be effective for everyone (Kelly et al., 2020).

  • Better Alternatives Exist: Approaches such as Cognitive Behavioral Therapy (CBT), medication-assisted treatment (MAT), and programs like SMART Recovery have demonstrated effectiveness by focusing on empowerment, self-efficacy, and practical coping skills (Kelly et al., 2020).

Why 12-Step Programs Can Be Harmful

  • Reinforces Powerlessness: The concept of being powerless over addiction may discourage personal agency and responsibility for change (Dodes & Dodes, 2014).

  • Blame and Submission: Steps involving moral inventories and making amends can exacerbate feelings of guilt, particularly in women who are socially conditioned to internalize blame (Dodes & Dodes, 2014).

  • Religious Overtones: The reliance on a "higher power" can alienate individuals who prefer a secular approach, potentially diminishing personal responsibility (Dodes & Dodes, 2014).

  • Group Control: The social dynamics within some 12-step groups can discourage critical thinking and the exploration of alternative recovery methods (Dodes & Dodes, 2014).

A Better Approach: Self-Forgiveness & Daily Affirmations

A self-affirmation-based recovery model is more psychologically sound:

  • "I am not my past mistakes" → Key to breaking the shame cycle.

  • "I am good, I feel good, the future is bright" → Retrains the brain toward optimism and agency.

  • Apology in context, not submission → Acknowledging harm while affirming, "That is no longer me," allows for self-compassion and real change (Neff & Germer, 2013).

The Neuroscience of Affirmations in Recovery

  • Cognitive Reframing: Positive affirmations shift self-perception, reducing stress and self-sabotage (Cascio et al., 2016).

  • Neural Pathways Strengthen Over Time: Regular practice of daily affirmations can rewire thought patterns, promoting positive behavioral changes (Cascio et al., 2016).

  • Reducing Cravings: Studies show self-compassion and mindfulness reduce relapse rates by preventing stress-driven relapse triggers (Neff & Germer, 2013).

Alternative Recovery Models That Align With This

  • SMART Recovery: A science-based alternative to AA with a focus on rational thinking and personal empowerment (Horvath et al., 2013).

  • CBT & DBT Approaches: Focus on practical emotional regulation, relapse prevention, and reprogramming thoughts (Beck, 2011; Linehan, 2014).

Final Thought

These models are not only viable but preferable to 12-step’s outdated, shame-driven approach. Recovery should start with self-forgiveness and empowerment, not guilt and submission.

References

Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd ed.). The Guilford Press.

Cascio, C. N., O'Donnell, M. B., Tinney, F. J., Lieberman, M. D., Taylor, S. E., Strecher, V. J., & Falk, E. B. (2016). Self-affirmation activates brain systems associated with self-related processing and reward. Social Cognitive and Affective Neuroscience, 11(4), 621–629. https://doi.org/10.1093/scan/nsv136

Dodes, L., & Dodes, Z. (2014). The Sober Truth: Debunking the Bad Science Behind 12-Step Programs and the Rehab Industry. Beacon Press.

Horvath, A. T., Sweeney, J., & Miller, W. R. (2013). SMART Recovery Handbook (3rd ed.). SMART Recovery.

Kelly, J. F., Humphreys, K., & Ferri, M. (2020). Alcoholics Anonymous and other 12-step programs for alcohol use disorder. Cochrane Database of Systematic Reviews, (3), CD012880. https://doi.org/10.1002/14651858.CD012880.pub2

Linehan, M. M. (2014). DBT® Skills Training Manual (2nd ed.). The Guilford Press.

Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28–44. https://doi.org/10.1002/jclp.21923

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