“To leave the world better than you found it, sometimes you have to pick up other people’s trash.” —Bill Nye
Day 290 AF.
Last week, I wrote about the need to go deeper, to push harder in my recovery. I am confident and comfortable in my sobriety with the practice of healthy habits and abstinence. But, I know that I continue to react to events around me with beliefs and feelings in the same old patterns. These beliefs and feelings were formed long ago by my life experiences, and often lead to unhealthy and unhelpful reactions, which may be labeled as maladaptive behaviors.
This week, I am performing another SMART Recovery exercise to examine and adjust my thoughts, feelings, and behaviors to be more healthy and helpful. The working tool for this exercise is called "ABC", based on cognitive behavioral therapy, a tool to help examine feelings and beliefs behind problematic situations and to choose healthier responses and beliefs.
(SMART Recovery ABC) -
Activating Event - A few months ago I went out for a group hike on a forest trail near Portland, OR. Along the way, we encountered a pile of garbage dumped on the side of a rural road near the trailhead, actually the source of the above photograph. I felt anger and let my anger spoil the walk that morning!
Belief - I despise purposeful littering and illegal garbage dumping, wanting those responsible to be held accountable, or at least get a solid dose of karma!
Consequence - The anger I felt this morning, and the stirrings of anger I feel each time I see purposeful littering and dumping would have gone onto my pile of unresolved upsets. The accumulation of these upsets could have put me on the path to choose numbing. Not this time.
Dispute - The malignant behavior of a small portion of people is rare. Harboring general anger at specific instances of such rare behavior will not solve the trashing problem, nor will it serve my emotional health.
Effective New Belief - Rather than let my day be darkened with anger over a situation out of my control, I am choosing to change my reaction and behavior when I encounter careless littering. Recognize the anger, accept the anger, and diffuse the anger. Then pick up the trash, if possible, and properly dispose of it, leaving my path better than I found it!
Admittedly, the roadside pile above would be a challenge to clean up, and beyond my capacity that day. But, I am adding disposable gloves and plastic trash bags to my hiking gear so that I can pick up the garbage and trash that I find disturbing along my routes. I can’t control others and the world, but I can control myself and my reactions, choosing to make a positive difference.
I am leaving this post with a more positive image, the way I want nature to be seen and enjoyed for myself the rest of those treating it with respect and appreciation. A place for gratitude!
My way of recovery is working for me. Recovery may be different for everyone in the recovery community and I wish success to all.
If my writings in this photography project can benefit anyone in their recovery, I am proud to be of service!
Staying mindful and strong!
instagram.com/bobd.photography
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Inspired by REBT, SMART Recovery’s tool “THE ABCs of COPING WITH URGES” is a powerful way to deeply examine the beliefs we form after problems arise in our lives. We can’t always solve the problems themselves, but we can change what we believe and feel about them, and what we do (or don’t do) in response.
https://www.smartrecovery.org/
https://www.smartrecovery.org/new-video-release-the-abcs-of-coping-with-urges/