PIG stands for “Pointing out I’m Glad” and is a tool used in SMART Recovery, which is an abstinence-based addiction recovery program. The acronym PIG is used to help people counteract thoughts of self-pity or self-blame by reframing negative thinking into statements of gratitude.
SMART Recovery utilizes evidence-based tools like PIG to help people recover from addictions to substances like alcohol, drugs, nicotine as well as behaviors like gambling. The program aims to empower individuals and teach them skills to change self-defeating thinking and behavior.
What is SMART Recovery?
SMART Recovery stands for Self-Management and Recovery Training. It is a global non-profit organization that provides free support groups, online meetings, and self-empowering addiction recovery tools.
The SMART Recovery 4-Point Program utilizes science-based tools to help people gain independence from addictive behaviors:
- Building motivation to abstain
- Coping with urges to engage in the addictive behavior
- Managing thoughts, feelings and behaviors
- Balancing momentary and enduring satisfactions
There are over 3,000 SMART Recovery meetings worldwide and online support available 24/7. SMART Recovery offers support for all types of addictions and for family members of those with addictions.
SMART Recovery Principles
SMART Recovery is built on several key principles:
- Self-empowerment – Individuals have the power to overcome addiction within themselves.
- Evidence-based – SMART Recovery uses proven, science-based cognitive behavioral therapy (CBT) and motivational enhancement techniques.
- Self-directed learning – Individuals learn recovery skills to maintain lifelong abstinence.
- Supportive group – Mutual-help groups provide encouragement and accountability.
SMART Recovery meetings facilitate open discussion, teach new coping skills and help members apply the program’s tools in their daily lives.
What is the PIG Tool?
The PIG tool stands for “Pointing out I’m Glad” and is used to counteract self-pitying and self-blaming thoughts. PIG statements help redirect negative thinking into expressions of gratitude.
How to Use the PIG Tool
Whenever you catch yourself having a self-pitying or self-blaming thought, use the PIG tool to transform it into a positive statement:
- Identify the self-pitying or self-blaming thought.
- Start your PIG statement with “I’m glad that…”
- Finish the sentence in a way that flips the original thought to gratitude.
For example:
- Self-pitying thought: I can’t seem to stick to my diet.
- PIG statement: I’m glad that I’m aware of my challenges and can learn how to improve.
- Self-blaming thought: I’m such a failure for relapsing.
- PIG statement: I’m glad that I have another chance to get back on track toward my recovery goals.
Making a practice of using PIG statements can help reduce feelings of guilt and depression that often accompany addiction by promoting positive thinking and gratitude.
Benefits of the PIG Tool
Regular use of PIG statements provides many key benefits:
- Transforms negative self-talk into positive thinking
- Boosts motivation by focusing on strengths
- Increases self-efficacy and optimism
- Improves emotional regulation
- Enhances overall mental wellbeing
Research shows that expressions of gratitude reduce stress, improve relationships, increase positive emotions and promote recovery from challenging circumstances.
How to Use PIG Statements for Addiction Recovery
The PIG tool can help counteract the negative thinking patterns that often sabotage addiction recovery efforts. Here are some examples of how to apply it:
Early Abstinence
In the early stages of abstinence, self-blame is common:
- Self-blaming thought: I can’t believe I relapsed again. Why can’t I get this under control?
- PIG statement: I’m glad I learned more about my triggers so I can avoid them next time.
PIG statements help boost motivation early in recovery:
- Self-pitying thought: This is too hard. I’ll never get sober.
- PIG statement: I’m glad I joined this SMART Recovery group to get support.
Preventing Relapse
PIG tools can be useful when facing temptation or high-risk situations:
- Self-blaming thought: I shouldn’t be having cravings this long into recovery. What’s wrong with me?
- PIG statement: I’m glad I have new skills to manage my urges without giving in.
Pointing out progress helps boost motivation during challenging times:
- Self-pitying thought: Recovery is harder than I expected. I just want to give up.
- PIG statement: I’m glad I’ve come this far and can keep building on my success.
Managing Relapse
Many recovering individuals will experience occasional relapses. PIG statements can help avoid getting stuck in self-blame:
- Self-blaming thought: I can’t believe I slipped up again. I’m a complete failure.
- PIG statement: I’m glad I can reflect on this experience and learn from it.
Framing the relapse as an opportunity helps boost motivation to get back on track:
- Self-pitying thought: All that time I spent getting sober was wasted since I relapsed.
- PIG statement: I’m glad this motivates me even more to stick to my recovery program.
Tips for Using the PIG Tool Effectively
Here are some tips to get the most benefit from incorporating PIG statements into your recovery program:
- Practice daily PIG statements when you are in a calm state to make them more accessible when strong emotions arise.
- Keep notes of effective PIG statements you can reuse when familiar negative thoughts recur.
- Say PIG statements out loud or write them down to reinforce their impact.
- Combine PIG with other SMART Recovery tools like ABC (Activating event, Belief, Consequence) analysis.
- Share examples of how PIG statements helped you in SMART Recovery meetings to encourage others.
- Be patient. It takes practice to replace habitual negative self-talk with PIG statements.
Example Practice Schedule
Consider trying a practice schedule like this:
- Morning: Say 2-3 PIG statements to start your day positively.
- During triggers: Use a PIG statement as soon as you notice self-pitying or self-blaming thoughts.
- Evening: Reflect on any challenging situations from your day and reframe them with a PIG statement.
- Group meetings: Share a success you had using the PIG tool that week.
Consistent practice will help make PIG your automatic response to negative thinking.
Using PIG Statements Alongside Other SMART Tools
For full benefit, use the PIG technique alongside other evidence-based SMART Recovery tools, such as:
ABC Tool
SMART Recovery uses the ABC method to examine the connection between activating events, beliefs and consequences.
For example:
- Activating event: A friend offers me cocaine at a party.
- Belief: I’ll never have fun sober. One line can’t hurt.
- Consequence: I do one line and feel guilty which spirals into a full relapse.
The PIG tool can then help reframe the belief statement:
PIG statement: I’m glad I know how to have fun sober now and don’t need drugs.
DISARM Tool
The DISARM method helps diffuse craving or addictive thoughts by:
- D – Delay acting on the thought
- I – Interrupt the addictive thought pattern
- S – Substitute a positive thought using PIG
- A – Accept the craving and let it pass
- R – Refocus on your recovery goals
- M – Be Mindful of your thoughts without reacting
PIG statements help substitute positive thoughts during urges to maintain motivation.
COST Tool
The COST technique helps make rational pro/con evaluations by considering:
- C – Consequences of your choices
- O – Options available to you
- S – Similar past situations and their outcomes
- T – Tools you have to handle the situation
PIG statements remind you of the positive consequences of abstinence and tools you’ve gained in recovery.
Using PIG Statements in Other Life Domains
Not only can PIG statements help promote recovery, they can also be used to enhance overall quality of life and well-being. Here are some other examples:
Physical Health
PIG can improve motivation for diet, exercise and self-care goals:
- Self-pitying thought: I don’t have enough willpower to get healthy.
- PIG statement: I’m glad I’m taking small steps each day to improve my physical health.
Mental Health
PIG statements help reduce anxiety, stress and depression:
- Self-blaming thought: I should be happier than this by now. Why can’t I get my mental health under control?
- PIG statement: I’m glad I reached out for professional help and am learning new coping strategies.
Relationships
PIG transforms negative thoughts about others into gratitude:
- Self-pitying thought: My partner doesn’t appreciate all I do for them.
- PIG statement: I’m glad I have a caring partner who supports my recovery journey.
Work/Finances
PIG statements help reframe unhelpful thoughts around career and money:
- Self-blaming thought: I’m so behind in my career because of my addiction. I’ll never catch up or get out of debt.
- PIG statement: I’m glad I have a steady job that allows me to support my recovery goals.
Teaching the PIG Tool to Recovery Group Members
As a SMART Recovery facilitator, you can teach the PIG tool to group members using the following sample script:
Introducing PIG:
“Today we’re going to learn a technique called PIG – Pointing out I’m Glad. This tool helps counteract negative self-talk by reframing thoughts into positive expressions of gratitude. Let’s go over the three steps…”
Explaining the Steps:
“First, identify a self-pitying or self-blaming thought. Next, start your PIG statement with ‘I’m glad that…’ Finally, reframe the thought into a gratitude statement. For example:
Self-pitying thought: I can’t make it a week without drinking.
PIG statement: I’m glad I’m learning new skills in this group to support my sobriety.”
Group Practice:
“Let’s try some examples together. Who would like to share a self-critical thought? [Elicit thought from group member]. Now let’s use PIG to reframe it into gratitude…”
Discuss Benefits:
“What were some of the benefits you noticed from using PIG to transform negative thoughts? How might this help your recovery?”
Encourage Use:
“Great job practicing PIG today! I encourage you to try using it this week whenever you notice self-blaming thoughts. We can discuss your experiences at the next meeting.”
Conclusion
The PIG tool provides a simple but powerful technique to overcome negative thinking patterns and enhance motivation in addiction recovery. By regularly reframing thoughts of self-pity and self-blame into expressions of gratitude, individuals can reduce relapse risks and improve their overall mental wellbeing. SMART Recovery facilitators can teach PIG statements as an effective cognitive-behavioral exercise for group members to gain self-empowerment. Practicing PIG regularly alongside other SMART Recovery tools offers a holistic approach for sustaining long-term recovery success.