When a person first gets sober, they change their lifestyle. Some of these changes may be challenging, especially in early recovery. Cognitive flexibility refers to your ability to adapt and adjust to changing situations and tasks, which involves modifying your thoughts and behaviors to meet the demands of new or changing circumstances.

In addiction recovery, cognitive flexibility enables you to adapt to a life free from drugs or alcohol. Recovery, after all, involves a significant change in a person's thinking and behavior. You can learn to make these changes, a day at a time, by boosting your cognitive flexibility. Progress in recovery means continually working toward being a better person - to yourself and others.

Cognitive Flexibility: Changing Thoughts and Actions

One way cognitive flexibility is essential in addiction recovery is in enabling people to overcome the rigid thinking patterns that often contribute to addiction. When a person gets sober, they're told that being open-minded and willing can help them begin to heal. Addiction is often associated with black-and-white thinking. If this sounds familiar, it's because people who struggle with substance use often see things as "all or nothing."

This thinking can be fatalistic and set a person up for relapse. After all, life is full of shades of gray. Having a bad day or feeling frustrated doesn't have to lead to a relapse. In early recovery, it may be difficult for somebody to consider alternative options or realize instinctively that there may be more than one perspective in any situation. In treatment or therapy, however, cognitive flexibility allows individuals to consider a range of possibilities and weigh the pros and cons of different options. Tools that help you begin to think differently, and react in more productive and positive ways, are important to helping you stay sober.

Another way cognitive flexibility is essential in addiction recovery is in enabling individuals to cope with stress and negative emotions. Addiction often develops as a way of dealing with difficult feelings or stress, so individuals in recovery must learn alternative coping strategies. Cognitive flexibility can help individuals develop various techniques for dealing with difficult emotions rather than relying solely on drugs or alcohol.

What Does The Research Say About Cognitive Flexibility?

Studies have shown that cognitive flexibility is associated with better outcomes in addiction recovery. For example, one study showed that individuals with higher cognitive flexibility levels were likelier to abstain from drugs and alcohol over a 6-month follow-up period. Other studies show it can also be a valuable skill for coping with anxiety disorders.

Learning new things is critical in addiction recovery. Openmindedness can help you begin to adapt to a lifestyle of sobriety and overcome negative and toxic thinking patterns.

Research has consistently found that higher levels of cognitive flexibility are associated with better treatment outcomes. The great news is that cognitive flexibility can be both practiced and taught.

Achieving Cognitive Flexibility in Recovery

Various ways exist to teach and improve cognitive flexibility in individuals. Therapy and peer support groups can help you change your thinking. Your therapist can work with you to help you counter negative thinking patterns that lead to old, counterproductive behavior.

1. Cognitive-behavioral therapy (CBT) is a psychotherapeutic approach that aims to change negative thoughts and behaviors by teaching individuals to identify and modify the underlying thought patterns that contribute to them. In addiction recovery, CBT can help individuals to develop more adaptive thought patterns and behaviors, including cognitive flexibility.
2. Mindfulness meditation involves paying attention to the present moment without judgment. It can help people develop cognitive flexibility. Mindfulness does this by training people to observe their thoughts and emotions without reacting to them automatically, allowing them to react more positively when ready.
3. Problem-solving training can teach people a step-by-step approach to solving problems. The process involves identifying the problem, generating possible solutions, evaluating the solutions, and choosing the best one. This can help you to develop cognitive flexibility through critical thinking.
4. Exposure therapy involves gradually exposing you to situations that normally trigger anxiety or distress. This can help individuals develop cognitive flexibility by teaching them to approach challenging problems more openly.
5. Video games as therapy! Some studies have suggested that playing video games that require cognitive flexibility, such as strategy games, can improve a person's responses. While more research is needed in this area, research suggests that activities that challenge your thinking and cause brainstorming can also help you change your thoughts.

Learning new thinking and perspectives can help you stay open-minded and focused throughout recovery. Learning new tools to cope, think more critically, and react healthily will help you stay sober in the long term.

If you're having trouble adapting to life as a sober person. some of these activities can help you change your thoughts, actions, and life! You CAN overcome the rigid thinking patterns that can contribute to relapse behaviors, giving yourself a chance for long-term sobriety. Ask others in recovery how they learned to change their thoughts and actions. You'll find there are a lot of healthier coping strategies to try.

Consider Sober Living

Sober living homes are a great place for people new in recovery to begin to get their bearings and put new coping skills to the test. Learn more about our sober living homes, our amenities, and how we help keep you on track in recovery.

If you've been in recovery for months or even a few years, you may come to the point that you think you've got this recovery thing down, and there are no dangers left to avoid in terms of recovery. You've begun to work on repairing your relationships. Maybe you've got a great new job or mended ties with family and friends. You may even start to feel a bit of that serenity that people talk about in 12-step meetings. All of this can be a good thing, but it doesn't mean you're cured of your addiction.

Addiction is a disease. While you're taking care of life on life's terms, everything will change in an instant if you choose to pick up a drink or drug.

Dangers: Thinking and Behavior in Recovery

With more power over the decisions in your life comes more responsibility. There will come a time soon that your recovery is tested. Long-term recovery is an exciting accomplishment, but no one is immune to dangerous thinking or behavior. Backsliding can easily lead to a full-scale relapse if you're not paying attention to your sobriety program. Here are three dangers to watch out for:

1. Forgetting you are powerless. You gain confidence and begin to feel pride in your life. You may have a job or a relationship that makes you feel good about yourself, and choose to spend more time on that than your actual recovery. It's easy to get lost in things and people that make you feel good. But recovery isn't about "feeling good" - it's about doing good and continuing to work on yourself, your defects, and taking the time to make the twelve steps and integral part of your life.
2. Spending most or all of your time in a romantic relationship. Codependency is a common issue in recovery, and it can be quite painful. People in recovery are taught that they shouldn't enter into any new relationships in their first year of recovery. That's because early recovery is a time to concentrate on yourself and your behaviors. It's easy to "lose yourself" in a relationship to the point that the other person, and the feelings you have for them, is an addiction. Love can be intoxicating, and your self-esteem may start to depend on the other person. And just because you're told that you should wait "one year" to look for romance doesn't mean that you'll be ready for a relationship at one year sober. Many people aren't prepared to handle the emotions a relationship can bring, even after a year clean. 
3. Taking risks for the thrill of it. People with addictive personalities are often thrill-seekers at heart. They get a "little kick" out of breaking the rules and "getting away with it." You may start speeding when there are no police around. Or maybe you start stealing office supplies to take home. You might be married but love to flirt with the woman at the coffee shop every day. Or maybe you decide to skip 12-step meetings because you're tired of the commitment. All of these behaviors are dangerous because they're based on a feeling of entitlement. You don't think the rules apply to you, so you're going to bend them a bit. When you "get away" with the behavior for long enough, it can snowball. You may get in trouble with the police or your workplace. Relationships might suffer. Or maybe you'll feel too ashamed to show your face at a meeting because of the damage your behavior has caused. 

Humbling Yourself and Re-Engaging

Life is about choices. Mistakes happen when we make the wrong ones, but it's not the end of the world.  If you were perfect, you certainly wouldn't be in recovery in the first place. It can be humbling to admit you're struggling because of your own behavior, but sharing with others will help lessen the burden.

If you're feeling guilty, scared, or having trouble because of your behavior, the first thing to do is "own it." Tell your sponsor, share at a meeting, and listen to the feedback of others. When you're feeling overwhelmed, it's time to hold on to your recovery as hard as possible. "Keep coming back", even when you feel bad. Recovery can bring you progress, but there's no perfection. 

Asking for help when you've fallen into a trap in recovery will help you save yourself. There's nothing you can face in recovery that somebody else hasn't lived through. So if you find yourself engaging in destructive behavior, it's okay to feel bad about it. It's okay to say you don't know the way out. Just remember that you're worth saving, and this too shall pass. You don't have to face anything alone.

Sober Living Options

Are you looking for sober living in the San Diego, California, area? We have a place for you to call home! Living with others in recovery offers fellowship and a way to be accountable to others. Our programs are an excellent launchpad for people new to recovery who need time to transition to daily life. We offer options for housing and aftercare. Call to hear more about how we can help you by calling 760-216-2077.