1. What is the Recovery method?

The Recovery method is a compilation of many simple yet practical coping techniques. To gain inner peace, users learn how to change the way they react to people and situations over which they have no control. They also learn how to identify and manage negative thoughts, feelings, beliefs, and behaviour that can lead to emotional distress and stress- related physical symptoms. This self-help technique is learned through studying the Recovery literature, regular attendance at the weekly meetings, and, above all, daily practice.

In therapy there is a therapist-client relationship and usually the therapist plays a directive role in helping the client. In self-help, on the other hand, there is no such one-to-one relationship. The person needing help is trained in some technique, say, Recovery method, and he learns to practice and master it by himself, on his own initiative. In a self-help group there is no dependence except on the method. Thus, Recovery is not a therapy administered by a professional. Changes in user after consistent use of this method may lead one to believe it is a therapy.
Professionals accept that it has the scientific basis of CBT, that is, ‘Cognitive Behavioural Therapy.’ All the same, outcome of internalizing the method is important.

Each meeting has a similar structure: The meeting begins with self-introductions if any new members are present. After this members volunteer examples that describe how they have used this self-help method to cope better. Sharing is done in four steps laid down by the Recovery method. Every member gets a chance to share his/her experience. After this sharing, if time permits, some of the coping tools or recovery literature is read and discussed.

Dr Abraham Low, a neuropsyhiatrist, introduced this method in 1937 in the US. He found limitations in the traditional methods used to treat mentally ill persons. He found that patients found more relief when they were taught simple strategies to deal with day-to-day problems. Users meet in a group and they share their experiences in a four-step format.
1. Briefly describe the event coped with.
2. Narrate the physical and mental symptoms experienced due to this event.
3. Which tools of Dr Low were used to cope with this event?
4.
5. experience before and after using the Recovery method.
In the first step, the person who is sharing has to recall a single event, which upset him. Care is taken to see that the event chosen is one specific event, not a general issue like marriage, employment etc. It should be one single thread of an event. For example, the person may have had an argument with his sibling that morning. He simply describes that specific argument without getting into his sibling’s general attitude, past experiences etc.
In the next step the person shares with the group the symptoms, both physical and mental, while the event occurred. For instance, he may have felt blood rushing to his head, palpitation, throat drying up, hands trembling etc.
The third and an important step: being able to recall any of Dr Low’s tools at the crucial time. This is known as spotting appropriate tool to cope with the event. For example, he may have recalled the tool” My internal peace is my supreme goal.” And this may have made him take a better perspective of the situation and be able to maintain peace instead of ending up in an argument.
In the last step, he tries to understand what would have been the situation had he not used the method. Perhaps, in this particular example, the person would have let the argument escalate to such an extent he could have lost control. But because he used the tool in time, the situation got resolved without any harm.
After sharing the event in these four steps the person endorses himself for his effort to use the method and deal with his symptoms.
After this whole cycle is completed others from the group also endorse him. Further they they express as to what other tools also he has unknowingly used in dealing with this event. Thereafter it is someone else’s turn in the group to share.

• Helps release pent-up feelings.
• No fear of criticism or judgment.
• Breaks stigmatized isolation.
• Encourages socialization.
• Generates a sense of belonging.
• Opportunity to learn from each other.
• Promotes mutual inspiration.
• Supportive attitude of members.
• Builds sense of hope & security.
• Helps members develop insight.
• Triggers self-initiatives.
• Nurtures self-confidence.

1. Maintaining inner peace is my supreme goal.
2. My internal peace is more important than my anger.
3. Helplessness is not hopelessness.
4. Nervous symptoms are distressing but not dangerous.
5. I can’t control external but only my internal environment.
6. Setback is part of life. I am an average person.
7. Feelings are not facts.
8. People do things that irritate us, not to irritate us.
9. We can’t control feelings & impulses; we can control muscles and thoughts.
10. We can’t control outer environment but we can control our reaction to it.
11. Illness is fate-appointed, not self-appointed.
12. We can break old habit patterns.
13. Endorse for the effort, not for the outcome.
14. Have the courage to make a mistake.
15. There is no right or wrong way to view trivialities of everyday life.
16. It is hard to feel comfortable in an uncomfortable situation.
17. Try-fail, try-fail, try-succeed.
18. Don’t look regretfully into the past or fearfully into the future.
19. I should lower my expectations.
20. Fear feeds the symptoms and the symptoms feed the fear.
21. Every act of self-control leads to self-respect.
22. Strive for peace, order and balance.
23. Fearful anticipation is worse than the realization.
24. Be willing to bear discomfort and comfort will come.
25. Self-imposed expectations lead to self-induced disappointment and frustration.
26. Don’t measure good mental health by how you feel.
27. It is how you function, not how you feel.
28. Feelings can be expressed with culture and control.
29. Practice being self-led, not symptom-led.
30. Thoughts can be rejected, suppressed or dropped.
31. Control your speech muscles.
32. Take the total view.
33. Lower your standards and performance will rise.
34. Re-training the brain.
35. Do it in part-acts.
36. Excuse rather than accuse.
37. It happened by chance, not by choice.
38. Self-appointed expectations lead to disappointments.
39. Be group-minded.

There is no compulsion to share. You may share when you think you are ready. Being an attentive observer at the meetings is also a good learning experience. On the other hand you stand to gain much more by actual sharing in the four-step format.

The simple method provides a clear, structured, and brief format. Before this method was introduced, meetings held in a non-structured fashion were not fruitful. In such a flexible form discussion was often dominated by a few members. Focus was on their problems and suffering. Another major risk is going off the track. The four-step method ensures that participants briefly narrate the disturbing event and then proceed to share success stories. Thus, the four-step structure has positive impact.

The Recovery method offers techniques to help manage a wide variety of problems such as anger, stress, anxiety, depression, exaggerated fears, compulsions, obsessions, phobias, etc. Members learn how to observe and cope with nervous symptoms such as palpitation, dizziness, shortness of breath, sweating, fatigue, headache, numbness, chest pressure, and lack of sleep.

Members learn specific strategies for coping with the stress and strain of everyday life. There are no hopeless cases. Recovery does not deal directly with past problems or analyse the causes of problems. Simple day-to-day experiences, as they arise are dealt with. This has a beautiful utility. You see, it is these small trivial issues, when not dealt with at the very moment that build up over a time. They start forming layer over layer and end up as a huge problem which we describe as anger, fear etc. The Recovery method encourages you to deal with these issues then and there.