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If you are in the early stages of recovery and have started attending a peer support group such as Alcoholics Anonymous (AA), you’ve likely heard many sayings come up repeatedly in meetings. One of the most commonly repeated AA mantras is “nothing changes if nothing changes.” This quote reminds members that small, consistent changes are the key to moving toward their larger recovery goals.
What Is the Meaning of “Nothing Changes if Nothing Changes”?
“Nothing changes if nothing changes” is an AA mantra that invites you to make the changes in your life necessary for recovery. This phrase reminds you that your life is ultimately shaped by the seemingly small decisions made daily.
Recovery is more than simply sobriety—it involves changing your lifestyle and daily routine.
Making recovery focused choices day by day or moment by moment allows you to create a life that helps meet your goals. According to the American Psychological Association, starting small, focusing on one thing at a time and receiving support from others are proven ways to make changes that will last. Focus on the actions and events that are within your control and break larger goals down into smaller steps.
Steven M. Melemis, MD, Ph.D., writing for the Yale Journal of Biology and Medicine, states that changing your life is the first rule of recovery. Simply refraining from using drugs or alcohol is not enough to achieve lasting recovery. Lasting sobriety requires lasting lifestyle changes.
Many people enter recovery hoping they won’t have to change. They view the need to change as something negative and wish for the familiarity and comfort of their old lives back. What they don’t realize is that their “old life” was filled with challenges and negative thought patterns that led to their alcohol use and contributed to their alcohol use disorder (AUD).
People in recovery may view recovery as an all or nothing prospect. This is where Alcoholics Anonymous sayings such as “progress, not perfection” come into play. Small but significant changes can have a profound impact if implemented deliberately and consistently.
How Are Sayings Like “Nothing Changes if Nothing Changes” Used in Recovery?
The sayings and mantras commonly used in AA are short, easy to remember phrases that encapsulate some of the program’s key principles. They make it easy for anyone to understand and practice AA’s concepts and guidelines. They encourage individuals in recovery to stay the course when things get tough.
These quotes have persisted in the AA community for decades because of the deeper meaning they provide to people in recovery. Many AA members find great solace in repeating phrases or mantras that help promote a positive mindset and serve as a reminder of the principles of the program. Other daily quotes or reflections are compiled in the book Daily Reflections.
Research indicates that positive thinking can have a tremendous impact on mental health, physical health, coping and quality of life.
Positive thinking can help you:
- Identify and choose appropriate coping strategies
- Seek social support when needed
- Perceive risks, such as potential relapse triggers
- Adopt healthy lifestyle behaviors
How Can You Change Negative Thought Patterns?
Alcohol addiction treatment programs typically include cognitive behavioral therapy (CBT) because changing negative thought patterns and developing new coping skills are critical to relapse prevention.
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Help is standing by 24 hours a day, 7 days a week.SponsoredNegative thoughts, such as “I can’t handle life without alcohol” or “lifelong recovery is too hard,” can contribute to relapse. CBT aims to help you break old habits and create thought patterns that lead to new behavior patterns.
The negative thought patterns associated with addiction are often characterized by cognitive distortions or thought patterns that don’t accurately reflect reality. Two common cognitive distortions that can affect addiction and recovery are:
- Black and white thinking (all or nothing mentality). Individuals who have developed black and white thinking may view any mistake as a failure or any character defect as a sign of personal worthlessness.
- Discounting the positive When discounting the positive, an individual may downplay their achievements, imagine the worst possible outcome or see themselves in a negative light.
Cognitive distortions related to a negative future outlook and self image can lead to increased depression, anxiety, stress and resentment, which can increase the risk of relapse.
Cognitive behavioral therapy has been shown to help restructure the brain by creating new neural pathways, ultimately establishing new thought patterns. CBT often focuses on recognizing one’s own cognitive distortions and biases to change the actions that those core beliefs lead to.
Cognitive behavioral therapy can also help individuals understand that recovery is built on learning and practicing coping skills rather than trying to stop using alcohol out of sheer willpower.
What Other Changes Are Important During Recovery?
In addition to learning how to change your thought patterns and instinctive behaviors, you may need to make changes to your social network, living situation and overall environment.
Change “Your Places”
Look for new hangouts where alcohol is not served, such as coffee shops, cafes or the gym. If you continue to spend time in the places where you would normally drink, you increase your exposure to triggers, which can increase the risk of relapse.
In addition to new physical places, exploring new activities and ways to enjoy your time makes it easier to steer clear of old drinking environments. You may ask your friends to join in these activities with you or take up personal hobbies.
Commit to Honesty
Practicing complete honesty with yourself and others allows you to focus on recovery. “We’re only as sick as our secrets” is another AA adage.
Continuing to downplay or deny your alcohol use puts you at risk of relapse. Individuals in recovery should try to be as honest as possible, when doing so does not involve disclosing others’ personal information or putting themselves at risk.
Being honest often includes letting friends and family members know that while working on your recovery, you may no longer go to certain restaurants, would prefer that they not serve alcohol at dinner or will miss certain events. Being honest will only increase the support and trust you are building with them as a part of your recovery.
Ask for Help
Asking for help when necessary is also critical during recovery. Trying to go through recovery on your own may stem from a desire to prove you have control over your alcohol use. However, research indicates that a combination of an addiction treatment program and a support group is the most effective approach for achieving and maintaining sobriety.
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Help is standing by 24 hours a day, 7 days a week.SponsoredPractice Self Care
Learn how to practice effective self care, which is a critical aspect of recovery. Practicing good self care can help you find ways to regulate your emotions and learn to love yourself again.
It’s important to remember that self care and selfishness are not the same things. Taking good care of yourself physically, mentally and spiritually can help you be your best in every area of your life. This involves improving physical health through adequate sleep, good nutrition, stress reduction practices, spending time with friends and loved ones and focusing on your long term recovery.
Stick to the Rules
Don’t try to bend the rules, including rules you set for yourself with the help of your treatment team. Looking for loopholes can lead to becoming less focused on recovery and more focused on your “old life” and what alcohol “gave you.”
For many people, acknowledging that change is needed and that you can’t do it alone is the first step toward a life in recovery. Call
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