Step Three and DBT Skills: Fostering Trust and Building Emotional Resilience
Starting the journey to overcome addiction takes bravery, acceptance, and the ability to let go. In the Alcoholics Anonymous (AA) program, Step Three is a significant change—we decide to let a Higher Power take care of our lives. AA's 12 steps form the foundation for becoming sober, but using Dialectical Behavior Therapy (DBT) skills can improve the journey to stop addiction. In this blog post, we'll talk about how Step Three and DBT skills can work together, focusing on building trust, letting go, and getting emotionally stronger.
Step Three: Making a Decision to Surrender Control
Step Three in AA is a turning point—we decide to let a Higher Power, as we understand it, take care of our lives. This step requires us to be willing to stop trying to control everything and to trust in a greater force or purpose. It's about learning to let go and knowing we're not alone in dealing with addiction. By fully accepting Step Three, people set the stage for a significant change toward staying sober and growing.
Turning the Mind and Letting Go
Turning the Mind: This DBT skill is part of how we learn to tolerate stress, and it really aligns with the main idea of Step Three. It involves accepting the world as it is and choosing acceptance whenever we find ourselves fighting against reality. In the context of Step Three, it means deciding to let a Higher Power take care of our lives.
Wise Mind: This DBT skill combines our emotional (Emotion Mind) and logical (Reasonable Mind) sides, resulting in thoughtful, wise, and balanced thinking (Wise Mind). This idea lines up with Step Three, helping people find a balanced understanding of their Higher Power—one that respects both emotional faith and logical understanding.
Emotion Mind
This is the part of our mind that's controlled by feelings, emotions, and mood. It's the part that reacts quickly and makes decisions based on how we're feeling. For someone dealing with addiction, the Emotion Mind might lead to quick actions like drinking alcohol or using other substances to deal with strong feelings or challenging situations.
Reasonable Mind
This part of our mind works based on logic, reason, and rational thinking. It focuses on facts, numbers, and practical matters, without being influenced by feelings. In addition, the Reasonable Mind might see the harmful effects of using substances and understand the need for change. Still, it can often overlook the emotional difficulties tied to the addiction.
Wise Mind
The Wise Mind combines the Emotion Mind and the Reasonable Mind. It brings together emotional desires and rational thinking, leading to decisions that respect our feelings and logical understanding. For those trying to stop addiction, the Wise Mind can help balance the emotional cravings and rational recognition of the harms of addiction. It promotes a complete understanding of their situation, supporting healthier decision-making that acknowledges the emotional reality while considering the logical need for sobriety.
“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.”
Letting Go of Emotional Suffering: DBT teaches people how to reduce emotional suffering, and this can be especially useful in Step Three. This involves recognizing emotional pain, but not letting it control what we do and how we react. In the context of Step Three, letting go of emotional suffering can help people as they make the brave decision to let their Higher Power take control.
As we go further into the journey to stop addiction, the combination of Step Three with DBT skills gives a strong structure for personal change. Step Three involves letting a Higher Power take control, and DBT provides the practical skills to make this big change.
In this change process, Turning the Mind encourages a conscious choice to accept reality while recognizing one's personal Higher Power gives a guiding light in the journey to stop addiction. Through the Wise Mind, individuals can balance emotional impulses and logical understanding, creating a balanced view that respects all their experiences. Identifying Values and Priorities guides actions toward meaningful goals, and Letting Go of Emotional Suffering allows for releasing the pain that might block the path to stopping addiction.
Accepting Step Three with the help of DBT skills encourages acceptance, faith, and personal growth. It's a unique journey where letting go becomes empowerment, and giving up control becomes the foundation of lasting recovery.
Every journey is personal and unique, so remember the value of seeking guidance from experienced professionals or support groups. With Step Three as your guide and DBT skills as your map, you can navigate the path of recovery, building resilience, peace, and personal satisfaction. You're not alone on this journey, and the combination of Step Three and DBT skills gives a robust platform to leap into a life of sobriety and happiness.
