All posts by Pete Soderman

RIC 005: Crystallization of Discontent

​Brief Overview of the Episode

​​In this episode I tell the story of the events that precipitated my own decision to quit drinking, and some of the concerns I had. I then suggest a couple of exercises for those still in the contemplation stage of the stages of change.


In this episode I tell the story of the events that precipitated my own decision to quit drinking, and some of the concerns I had. I then suggest a couple of exercises for those still in the contemplation stage of the stages of change.

​Timeline of the Episode

​Time

​Subject

​​2:53

  • ​My own crystallization of discontent
  • ​What precipitated it

​15:20

  • ​​Some motivational exercises
  • ​Hierarchy of Values
  •  Cost/Benefit Analysis

​​27:58

  • ​Wrap-up
  • ​Next Week: Coping With Chaos

​Links Mentioned in the Episode

​Link

​Subject

​The leading science-based self-help recovery group in the world, with thousands of face-to-face and online meetings available.

Next Episode

​Next week is: Coping With Chaos, the first episode that will really look at some specific techniques to deal with the (sometimes insane) times we live in.

​I wrote ​Thinking Recovery​ to serve as a companion to this podcast. It contains an overview of the principal cognitive recovery techniques that I explore, and some visual aids to help with understanding.

You can download it for free, simply by clicking on the image to the ​right. I hope you enjoy it!​​​

RIC 004: Planning For the Change Process

​Brief Overview of the Episode

​​Why should we have to plan for the change process? Why can't we just charge ahead and take things as they come? How do we go about planning for change, what is the process, and how do we decide what specific changes to make?

These are the questions I answer in this brief but important podcast episode. ​In part one I introduce a planning paradigm I call “RAMPS,” that is the first change method that takes into account how we actually learn to change our behavior. In part two, I discuss the Change Plan Worksheet that is the tool used to give us some direction in our change plan.


In part one I introduce a planning paradigm I call “RAMPS,” that is the first change method that takes into account how we actually learn to change our behavior. In part two, I discuss the Change Plan Worksheet that is the tool used to give us some direction in our change plan.

​Timeline of the Episode

​Time

​Subject

​2:40

  • ​​Why we need to plan for change
  • ​How we go about it
  • ​RAMPS

​13:30

  • ​The Change Plan Worksheet

​​21:10

  • ​​Closing
  • ​Next Week: "Crystallization of Discontent"

​Links Mentioned in the Episode

​Link

​Subject

​The leading science-based self-help recovery group in the world, with thousands of face-to-face and online meetings available.

​​The author of "Smart Change"


​​An excellent book on the change process


Next Episode

Next week is ​"The Crystallization of Discontent," How we can gain the motivation for change in troubled times - and sustain it.

​I wrote ​Thinking Recovery​ to serve as a companion to this podcast. It contains an overview of the principal cognitive recovery techniques that I explore, and some visual aids to help with understanding.

You can download it for free, simply by clicking on the image to the ​right. I hope you enjoy it!​​​

RIC 003: The Stages of Change

​Brief Overview of the Episode

​​In this episode I discuss the Stages of Change as developed by James Prochaska and Carlo DiClemente. While not everyone passes through all of the stages, it still provides at least something of a road map to guide us through the recovery process. Briefly, they are:

  1. Precontemplation
  2. Contemplation
  3. Preparation
  4. Action
  5. Maintenance
  6. Termination

To these, I usually add Relapse because although it's not really a "stage" per se, it's certainly common enough to include a discussion of the possibility along with the other stages.

I also refer to a diagram in the free eBook "Thinking Recovery," to discuss choices, and the best (in fact the only) time to make them. This is your life, and it's up to you what you want to do with it.


​Timeline of the Episode

​Time

​Subject

​​2:11

  • ​Overview of episode
  • ​The Stages of Change

​13:00

  • ​​Choices, and when we can make them

​​21:00

  • ​​Closing
  • ​Next week: Planning for Recovery

​Links Mentioned in the Episode

​Link

​Subject

​The leading science-based self-help recovery group in the world, with thousands of face-to-face and online meetings available.

Next Episode

Next week is ​"Planning for Change." A new planning method suggested by the book "Smart Change" by Art Markman, PhD.

​I wrote ​Thinking Recovery​ to serve as a companion to this podcast. It contains an overview of the principal cognitive recovery techniques that I explore, and some visual aids to help with understanding.

You can download it for free, simply by clicking on the image to the left. I hope you enjoy it!​​​

RIC 002: Why Cognitive Recovery Will Work For You

​Brief Overview of the Episode

​​This episode provides a foundation of how learning, especially addictive learning is accomplished by our brain's neuroplasticity without any direction from us. As we move about our environment, we change over time, we can't help it. We can't help it, but we CAN direct it, and that's what this session is about.


There are two important reasons that I approach self-defeating behaviors from the standpoint of learning:

  1. Understanding that we learn to become addicted is an important key to overcoming it.
  2. We do not recover from addiction chemically, we recover by changing our beliefs, thoughts, feelings, and therefore our actions.

Recovery is a learning process, which because of neuroplasticity, works in the same manner as addiction itself, making the whole procedure much easier to explain. At least a cursory overview of the learning process is necessary to understand why cognitive techniques work for many in the recovery process.

Recovery is a learning process, which because of neuroplasticity, works in the same manner as addiction itself, making the whole procedure much easier to explain. At least a cursory overview of the learning process is necessary to understand why cognitive techniques work for many in the recovery process.

​Timeline of the Episode

​Time

​Subject

​1:​20

  • ​Overview of episode
  • ​Who are you?

8:​25

  • ​Neuroplasticity
  • ​How we learn self-defeating behaviors

​​22:16

  • ​75% recover on their own
  • ​Next episode

​Links Mentioned in the Episode

​Link

​Subject

​The leading science-based self-help recovery group in the world, with thousands of face-to-face and online meetings available.

Next Episode

​Next week's episode is titled: "The Stages of Change," and is designed to be a road map to recovery. It begins with an explaination of where and when we can make choices, turns out there's only one place we can do it.

Next week's episode is titled: "The Stages of Change," and is designed to be a roadmap to recovery. It begins with an explaination of where and when we can make choices, turns out there's only one place we can do it.

​I wrote ​Thinking Recovery​ to serve as a companion to this podcast. It contains an overview of the principal cognitive recovery techniques that I explore, and some visual aids to help with understanding.

You can download it for free, simply by clicking on the image to the left. I hope you enjoy it!​​​