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There is a hopeful new technique making
the rounds of therapy recently. It is simple and easy to remember.
It was originally formulated at the UCLA School of Medicine by Dr.
Jeffrey Schwartz and colleagues for the treatment of Obsessive Compulsive
Disorder. Dr. Gabor Maté, in his new book “In the Realm
of the Hungry Ghost”, reports positive results with addictions
using this approach, called by UCLA the”Four-Step Self Treatment
Method.” It has good, solid theory behind it. Read Dr. Maté’s
book for more.
There are four steps: re-label, re-attribute,
re-focus, and re-value. Dr. Maté has added a fifth: re-create.
- Re-label:
Conscious awareness. See yourself as a spectator and watch your
brain telling you that you need this substance or this activity.
This is the step that takes practice, to break the cycle of immediately
and unthinkingly complying with the order.
- Re-attribute:
“This is my brain sending me false messages. I don’t
really need this. I may want it but I don’t need it”
The brain doesn’t give up easily. The urges will continue,
albeit with less intensity and less often as you work with the
method.
- Re-Focus:
Cravings, like waves, do pass. Develop a list of distractions
to get you through the next fifteen or twenty minutes. Exercise
is good; crossword puzzles or Sudoku are handy; floors can always
use a sweep or a vacuum—you get the idea. Whatever does
not involve you in an addictive activity.
- Re-value:
Your brain has been telling you that this urge is the most important
thing in the world. What has satisfying this urge done to your
life? Be specific. Write it down and keep adding to it. Perhaps
a small notebook you can carry with you. Dr. Jeffrey Schwartz
says that the more thoroughly you examine the price you have paid,
the more quickly the behavior will reduce. This is not about judging
yourself. Be compassionate.
- Re-create:
As Dr. Maté puts it “Life, until now, has created
you.” Now, take the time and thought to consider what values,
what talents, what capabilities await you in your new life. Again,
write about this, and take your time. Surprising things may result.
Creativity may be what is missing. Dr. Maté has another
great line in his book. (Actually, he has many great lines in
the book, but this one resonated with me.) In many cases, substances
and compulsive behaviors act to fill a great aching hole. Dr.
Maté noted “A void I’ll do anything to avoid.”
This simple technique will need to be done
many times, until it becomes as ingrained as the patterns of addiction
were. Laughter helps.
The study of neurology has come a long way
in the last few years. It is now clear that we can change some of
the brain’s wiring by sheer persistence. That old cliché
“You can’t teach an old dog new tricks” is wrong.
I hope to discuss some of the more recent, and exciting discoveries
in more detail in future blogs. For more blogs, click here
Phone 604.684.7623 or e-mail me
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