Recovery International: A Cognitive Tools Support Group

This a repost from two years ago.  As a cognitive behavioral psychologist, I continue to believe in the potential effectiveness of this support group for people with anxiety, depression and other disorders.

There's a little known but excellent support group resource available here in Austin, Texas and in hundreds of cities nationwide. Historically it was known by the name, Recovery, Inc.  But more recently, thanks to its expanding influence, it now goes by Recovery International.  

Recovery International was started many years ago by a physician, Dr. Abraham Low, who himself was working to recover from his own bout with depression.  The name "Recovery" is misleading (which may explain the relative obscurity of the support group). Recovery is a term that most people, including myself, associate with substance abuse recovery. But Recovery International. is a self-help support group designed to assist people struggling with anxiety and depression. It can also help people with a variety of different psychological and emotional difficulties. For a list of the many struggles Recovery International can offer assistance with, click here. People who have alcohol and drug abuse issues can be helped, too, so long as their substance abuse is under control.

But the name isn't so important. What matters is the group's core focus: teaching and helping group members persistently use cognitive skills to reduce symptoms.

I've had a few patients attend these groups. I have been consistently impressed with the quality of the skills taught there. I often refer my clients to the group in the hopes they will use it as a place to practice the cognitive skills learned in my individual therapy sessions, learn new skills above and beyond what our sessions have covered, and gain social support. I also refer individuals who are not attending therapy but would like some free-of-charge group support.

Recovery International, in short, teaches people tools to help cope better with situations that provoke unpleasant feelings and emotions. They call these tools "Recovery Language."

One typical example: Many people experience significant anxiety walking into a support group for the very first time. Anxiety that, for so many, is anticipated ahead of time to such an extent that they fail to go to the group at all. Typical thoughts are, "I won't know anyone and I'll feel stupid." "I won't know what to say." "I'll be too nervous to talk and then I'll look ridiculous." "What if I walk into the room and everyone stares at me?"

The anxiety, fed by these negative, fear inducing thoughts, can mount until one feels overwhelmed and stays home, or stays in the car and drives away.  Recovery language might encourage you to "spot" and replace these negative thoughts with more realistic and empowering ones, such as:

"These thoughts are distressing, not dangerous."

"It is perfectly average for someone to feel nervous when walking into a new group."

"I can do this. I am capable."

"I will move my muscles and start heading inside."

"Bear the discomfort and comfort will come."

I've had a few patients attend only one meeting. Their complaint was that they didn't quite "get it." As I understand the group format, members use Recovery Language and new people feel a bit lost and confused. My advice to patients is this: Plan to attend at least three groups. See if some of the initial confusion, which again is average (a recovery term) lessens over time. See if you don't start to feel a little more comfortable. Find out how you can learn the Recovery Language for yourself. You will likely be encouraged to buy a book but it isn't essential.

So take the first step. Move your muscles to use the following link to find the support group closest to you.  Two groups per week are currently offered in the Austin area:  South Austin on Thursday evenings at 6:30pm and Northwest Austin on Wednesday nights, 7:30pm.  But I advise you to double check before heading their way.

Sandy Andrews, PhD  is a Clinical Psychologist / Therapist who provides CBT in Austin, Texas   

February is for Self Love

image by hugh boone, here

We all know February is the month for Valentines.  Some see Valentines Day as a chance to show loved ones just how special they are.  But for many, Valentines Day triggers dread, loneliness, and feelings of low self worth.  

Good news - February is also International Boost Self-Esteem Month.  Instead of waiting for someone else to show they care, why not give yourself  a dose of kinder and gentler.  You can follow some of these suggestions offered by Huffington Post contributor,  Dileen Simms:  

1. Stop comparing yourself to others. Trying to live up to or exceed someone else’s personal best is a losing game. As the saying goes, “How boring would it be if we were all the same?” Focus on being the best you that you can be.

2. Compliment yourself regularly, either by looking in the mirror and saying something you like about yourself or writing it in a journal. Many times, we’re quick to compliment others on their success but hesitate to do the same for ourselves.

3. Exercise consistently, at least 30 minutes of exercise several times a week, to strengthen muscles and to burn calories. Improve your physical strength, and you may feel a sense of empowerment that can dramatically enhance your self-esteem.

4. Simply smile. The mere act of smiling changes blood flow to the brain and can actually makes you feel happier and relieve tension. A smile sets off chemical and physical reactions within your mind and body, releasing endorphins that boost your mood.

5. Focus on your accomplishments. Forgive yourself for mistakes and focus on the positive by celebrating your victories. Consider writing them down so you can review and reflect when you’re feeling down and need to renew your confidence.

6. Get the support you need to succeed. Join a weight-loss support group, like TOPS, which can help you to stay on track to accomplish your wellness goals. Fellow members will help keep you motivated.

7. Make a list of your positive qualities. Are you generous? Kind? Write down at least ten positive qualities about yourself and return to this list as often as needed to boost your morale.

8. Find something special in each day. Even if it’s in a small way, do something pleasant and rewarding, like catching up on your favorite television show, taking a walk to the park, or indulging in a bubble bath. Or treat yourself to something small that isn’t a food or beverage, like a manicure or a new piece of costume jewelry.

9. Eat better. Pay attention to your food choices and nourish your body. Buy healthier foods and prepare well-balanced meals that will help give you energy and feel like your best self – not sluggish and overstuffed.

10. Explore a passion. Whether it’s a side job, hobby, or as a volunteer, pursuing your passion in even a small way can lead to a sense of purpose and significantly improve your overall happiness and quality of life.

Six Psychology Myths

Cracked doesn't exactly have a reputation for scientific journalism. But they hit the nail on the head with their six mistaken facts, therein referred to as BS, about psychology that people tend to believe. And spout off at cocktail parties when they don't know they're talking to an actual psychologist.

You can read the whole piece here and I urge you to do so because the writers at Cracked have a way with words that I can't duplicate here.

But I'll summarize:


BS #1: So angry you want to smash something? Think you'll feel better afterwards?

Fact*: Don't. It won't help and will probably lead to more anger down the road. We're better off managing our anger, controlling it, letting go of it, deep breathing and changing the way we think about the situation that is leading to our anger. Less anger is better than "getting it all out" in some kind of aggressive rage. Kind of undercuts one of the selling points of Sarah's Smash Shack. Sorry, Sarah. (But I still wouldn't mind giving it a shot.)

BS #2: You can do anything you want to do as long as you believe in yourself.


Fact: Better success can be had with learning self improvement skills. Take lessons. Practice. Practice some more. And yes, work on improving your self-image while you're at it. Drop negative self-talk. Give yourself affirming messages. But increasing your "self esteem" alone? Probably not gonna cut it, unless you already have a good skill set.

BS #3: People who join cults are naive idiots.

Fact: Cult members are no less smart, on the whole, than you or me. Cults target people who are in transition, vulnerable, feeling desperate, and in need of social affiliation.

BS #4: Subliminal messages cause us to buy things we don't want or need.

Fact: Nope. There's no conclusive evidence that it works.


BS #5: Lie detectors work.

Fact: Slightly better than flipping a coin, yes. Which means, too many times it says we're lying, when we're not. There are ways to beat polygraphs. There are variables that interfere with producing reliable results. They're not admissable in court and with good reason.


BS #6: All homophobes are secretly gay.

Fact: Again, no real evidence supports this widely circulated belief. People who hate or fear homosexuality report a range of reasons. Yes, there are some who are secretly harboring homosexual impulses and they are too ashamed to deal with it. But there are others who rant and rage for the effect or because they've grown up being fed a lot of negative messages about gays and lesbians, not because they're deep down attracted to same sex individuals.


*refers to what is widely believed in the psychological community at this moment in time.


Image source: John Malkovich in Burn After Reading (see it for his performance alone).

Sandy Andrews, PhD , Clinical Psychologist and Psychotherapist in Austin, Texas