People trying to cope with anxiety, mental health disorders, and drug and alcohol addiction are always looking for a magic bullet. While it’s never quite that easy, one new, practical approach, developed by Cornerstone Recovery Center’s own Clinical Director, Bob Scardino, offers a thoughtful prescription for success.
The 4Ns – Notice It, Name It, Normalize It, Never Mind It – comprise a strategy for dealing with anxiety that is based on Mr. Scardino’s own experience as he was dealing with his own desire to change and live life comfortably. It all began one day in a group therapy session, when Bob asked himself, “How does one change their perspective or deal with anxiety-triggering or negative thoughts?” He recognized that the process needed to be non-judgmental and that the mind could be conditioned to anticipate and react to the actions of others.
In brief, the 4Ns approach combines elements of two proven behavioral therapies. Cognitive Behavioral Therapy (CBT) teaches people to work through their thought process, because thought process affects feelings and feelings affect behavior. Through Narrative Behavioral Therapy (NBT), people write their own story, changing the script and thereby avoiding negative behaviors. Their own thought process empowers them to cope with addiction, managing cravings and triggers of behavior. For example, they learn strategies for identifying cravings and using self-distraction techniques to suppress the craving for both drug and alcohol addiction. They also learn when to call on their sponsors or other trusted support for help. This technique has been successful in people with anxiety who, as one client explains, are “playing chess in their mind… ‘If I do this, then this will happen. If this person does that, then I’m going to do this.’” Meditation is also useful in identifying what’s going on around them.
One of the best features of the 4Ns is the mnemonics, the ease in remembering the process, which works according to these implementable steps:
Never Mind It
As Bob Scardino knows, and as you can tell, this is not theoretical stuff, this is stuff that works. It has worked for him and it’s working for others with drug and alcohol addiction. The following are just a few examples:
At Cornerstone Recovery Center, we provide you with strategies like the 4Ns that help you make good choices for life. If you or a loved one is struggling with anxiety or drug and alcohol addiction, please contact our admissions counselor online or call 888-711-0354 today. All communications with our staff are confidential.