You can recover with
A.I.M.'s Twelve Tools
(for a detailed explanation of each
tool, we ask that you attend a meeting)
1. BELIEF -
Anything you want to accomplish happens much easier when you believe
that you can do it. Recovery does not easily occur without Belief. The
group will believe that you can recover, until you come to believe it
for yourself. It will occur, IF practicing all of AIM's 12 tools.
2. RELAXATION AND MEDITATION - This is a method to relieve
tension without medication. It includes diaphragmatic breathing and
complete muscle relaxation. Anxious people are chest breathers, and so
learning to breathe "into your stomach" is of much help. Relaxing all of
your muscles is important, too. A lot of tension is held in the neck and
shoulder areas. Many people find that using a relaxation tape is
helpful. Whatever you choose to do, make it something "Do-able".
3. SELF TALK- Look at the negative things that you say to
yourself during the course of a day. Write them down in a notebook. How
can you change anything if you don't realize that you are doing it? Once
you know what your negative messages are, you are ready to turn them
4. AFFIRMATIONS - Affirmations are positive thoughts said and
repeated with the feeling of the wish fulfilled. When you write these
positive thoughts, in the present tense, 15 times a day, for 21
consecutive days, you can change a thought pattern. Start with one
affirmation, but not more than two. May seem a little hum drum, but it
really, really works. writing
5. VISUALIZATION WITH IMAGE BOOKS - Method to visualize a new
you! Place pictures into a photo album (taken from a magazine) of things
you would like to do and/or become. Then, have a marriage between
thinking and feeling, everyday. Include positive affirmations with the
pictures. Work with the book everyday.
6. GOAL SETTING - Writing down ways to stretch your comfort zone.
7. EXPOSURE/ACTION - Do it Now!
8. COMMUNICATION - Reach out for help in many ways... The
important thing is to vent.
9. SUPPORT - Getting support from the group and, more
importantly, giving it back.
10. EXERCISE - Move your muscles!!! Not only does this help with
anxiety, but depression, also.
11. HUMOR - Humor is healing, especially when we take ourselves
so seriously, day in and day out. Stay on the sunny side of the street!
12. SPIRITUAL STEP PROCEDURE - Making something other than fear
your Higher Power. There are 12 steps to this procedure, ranging from
admitting you need help to spreading the word of recovery!
Borrowed, but adapted to anxiety,
from Alcoholics Anonymous. There are 12 steps within this program. They
1. We admit that all of our efforts to control anxiety have not worked.
We need help.
2. We came to slowly reach out for that glimmer of hope that tells us we
are stronger than we think. My Higher Power (whatever that means to you)
can assist me in restoring my peace of mind.
3. We make a decision to make recovery our highest priority. When that
decision wavers, we need only turn to our Higher Power for assistance.
4. We take a look at what is standing in our way for recovery...We are
ready to look at this aspect of our lives so recovery will become
5. We have used every trick in the book to protect ourselves from our
fears and have inadvertently hurt others. We share this secret with at
least one other person.
6. We are ready to be free of our fears, becoming open and honest about
them. In doing so, another step has been taken to break the stigma
attached to this disorder.
7. These behaviors may have been long ingrained, but it matters not. We
seek help from our Higher Power to make the necessary changes for their
8. We make a list of all the people that have been affected because of
my fears. All of us were doing the best that we could. I am ready to let
these angry feelings go.
9. We decide to tell these people of our experiences unless it proves
wiser to keep it quiet.
10. We see setbacks as learning opportunities and commit to continue to
stretch my comfort zone. Recovery is my first priority.
11. We will reflect on changes that still need to be made. My Higher
Power will assist us with these changes.
12. Spread the word! Recovery, if practicing these principles, is