Embracing Wholeness: A Deep Dive into Mindfulness-Oriented Recovery Enhancement (MORE)

Addiction recovery is rarely a straightforward path, is it? It’s a journey filled with twists, turns, and often, unexpected challenges that can truly test one’s resolve. For years, we’ve relied on traditional methods, and while invaluable, there’s always been a palpable need for something more integrative, something that truly addresses the person beyond just the substance or behavior. Enter Mindfulness-Oriented Recovery Enhancement, or MORE—an innovative, powerful therapeutic approach that’s steadily gaining traction, offering a fresh, holistic perspective to sustained recovery.

MORE isn’t just another buzzword in the therapy world; it’s an elegantly crafted, evidence-based strategy that marries the profound wisdom of mindfulness with sophisticated cognitive reappraisal techniques and the life-affirming practice of savoring. It’s designed not only to help individuals disentangle themselves from addictive behaviors but also to alleviate the gnawing grip of cravings and even the persistent shadow of chronic pain. By fostering a deeper sense of self-awareness and equipping folks with robust emotional regulation skills, MORE truly paves a comprehensive pathway toward healing and lasting change.

Unpacking MORE: The Three Interconnected Pillars

Developed with insightful precision by the brilliant Dr. Eric Garland, MORE doesn’t just throw a bunch of good ideas together; it thoughtfully integrates core tenets from mindfulness training, the pragmatic strategies of cognitive-behavioral therapy (CBT), and the life-enhancing principles of positive psychology. It’s a meticulously woven tapestry, and at its heart lie three fundamental, synergistic components, each playing a vital role in the recovery process.

Pillar 1: Mindfulness — Anchoring in the Present

Mindfulness, as the first pillar, isn’t about clearing your mind or achieving some zen-like state. Far from it. It’s about cultivating a deep, non-judgmental awareness of the present moment. Think of it like this: your mind is often a bustling city, full of traffic—thoughts, feelings, sensations, memories—all rushing by. Mindfulness teaches you to step onto a quiet sidewalk and simply observe that traffic, rather than getting swept away by it. In the context of addiction, this means becoming acutely attuned to internal cues—the subtle stirrings of a craving, the tension of stress, the automatic urge to seek comfort in old patterns.

Why is this so crucial? Because often, addictive behaviors are automatic responses to discomfort. We feel a craving, or stress washes over us like a cold wave, and before we’ve even registered it, we’re reaching for the substance or engaging in the behavior. Mindfulness provides that critical pause. It’s that moment of ‘Aha!’ where you can say, ‘Ah, there’s that craving again,’ rather than simply following its command. This cultivates a sense of agency, allowing you to respond thoughtfully instead of reacting impulsively. Regular practices like focused breathing, body scans (where you systematically bring awareness to different parts of your body), or mindful walking—even just truly tasting your morning coffee—can sharpen this awareness. It’s an empowering shift, moving from being a passenger to becoming the pilot of your own experience.

Pillar 2: Reappraisal — Reshaping Your Narrative

The second pillar, reappraisal, delves into the fascinating world of our thoughts and how they shape our reality. If mindfulness is about noticing your thoughts, reappraisal is about changing your relationship with them. Addiction often traps individuals in a vicious cycle of negative thought patterns. These might include self-blame, hopelessness, catastrophic thinking (‘I’ll never get clean’), or automatic negative interpretations of events (‘That person looked at me funny; they must think I’m a failure’). These thoughts aren’t just fleeting; they often fuel emotional distress, which, you guessed it, can trigger relapse.

Reappraisal, borrowing heavily from cognitive-behavioral principles, teaches you to identify these unhelpful thought patterns and actively challenge them. It’s like becoming a detective for your own mind. When a negative thought arises, instead of accepting it as gospel truth, you ask: ‘Is this thought actually true? Is there another way to look at this? What evidence do I have for or against it?’ You learn to restructure these thoughts, replacing defeatist narratives with more balanced, adaptive, and ultimately, healthier perspectives. For instance, instead of ‘I messed up one time, so I’m a total failure,’ you might reframe it to, ‘I had a slip, but that doesn’t erase all my progress. What can I learn from this, and how can I move forward differently?’ This process reduces emotional distress and helps build a robust mental toolkit against relapse triggers. It’s about rewriting the script of your inner dialogue.

Pillar 3: Savoring — Cultivating Joy and Natural Rewards

Finally, we arrive at savoring, the beautiful third pillar. This component is rooted in positive psychology and is, in my opinion, utterly transformative for people in recovery. Addiction often hijacks the brain’s natural reward system, hijacking it. Substances provide an intense, albeit fleeting, surge of dopamine, making everyday joys seem dull by comparison. This can leave individuals feeling flat, empty, and constantly chasing that artificial high.

Savoring is the antidote. It’s the conscious act of enhancing and prolonging positive emotional experiences. It means truly appreciating the good things in life, no matter how small or seemingly insignificant they might appear. Think of the warmth of the sun on your skin, the laughter of a loved one, the taste of a delicious meal, the smell of freshly cut grass, or the satisfaction of completing a challenging task. Savoring teaches you to truly lean into these moments, to absorb them fully with all your senses, and to let them register deeply. When you actively savor, you begin to retrain your brain’s reward pathways. You start to discover that life offers an abundance of natural, sustainable sources of joy and satisfaction—rewards that don’t come with the devastating consequences of addiction. This isn’t just about feeling good; it’s about building resilience, fostering optimism, and creating a life that feels genuinely rich and fulfilling without needing to resort to external substances for internal validation.

What’s truly remarkable about MORE is how these three elements don’t just stand alone; they work in concert. Mindfulness creates the space for awareness, reappraisal provides the tools for cognitive change, and savoring rebuilds the capacity for natural joy. This powerful synergy addresses the multifaceted challenges of addiction recovery from within, offering a truly comprehensive path to freedom.

The Unwavering Science Behind MORE’s Efficacy

The effectiveness of MORE isn’t just anecdotal; it’s firmly rooted in rigorous scientific research. Dr. Garland’s work and subsequent studies have provided compelling evidence of its broad impact across various critical domains of recovery. It’s heartening to see such innovative therapy backed by solid data, truly.

Tackling Addictive Behaviors and Cravings

Perhaps the most direct and crucial impact of MORE is its proven ability to reduce addictive behaviors and the relentless grip of cravings. A comprehensive meta-analysis, pooling data from numerous randomized controlled trials and involving an impressive 816 participants, painted a clear picture. This study, published in Psychological Inquiry, found consistent moderate to small effects favoring MORE in significantly reducing both addictive behaviors and the intensity of cravings. (pubmed.ncbi.nlm.nih.gov)

Consider what this means: for individuals constantly battling the urge to use, MORE provides a tangible reduction in that internal pressure. It’s not about willpower alone; it’s about fundamentally altering the neural pathways associated with reward and stress. By becoming mindfully aware of cravings without immediately reacting, and by reappraising the thoughts that fuel them, individuals gain critical distance and control. One study specifically noted how MORE reduces opioid craving among individuals with opioid use disorder and chronic pain in medication-assisted treatment, as observed through ecological momentary assessments—meaning it worked in real-time, in people’s daily lives (nccih.nih.gov). That’s pretty powerful, isn’t it?

Alleviating Chronic Pain and Opioid Use

Addiction often walks hand-in-hand with chronic pain. It’s a cruel feedback loop: pain leads to substance use for relief, which then spirals into dependence and addiction, often exacerbating the pain itself. MORE offers a beacon of hope in this complex scenario. Research has shown that integrating MORE with standard methadone treatment leads to significant reductions not only in pain perception but also in opioid use among individuals grappling with both opioid use disorder and chronic pain. This finding, highlighted by the National Center for Complementary and Integrative Health (nccih.nih.gov), suggests a profound mechanism at play.

How does it work? Mindfulness teaches individuals to relate differently to their pain—to observe it without necessarily being overwhelmed by it. Reappraisal helps challenge catastrophic thoughts about pain, reducing the emotional suffering often tied to physical discomfort. And savoring? It allows individuals to find sources of pleasure and reward independent of pain medication, helping to ‘reset’ the brain’s focus away from constant pain signals. This multi-pronged approach is what makes MORE so effective for co-occurring conditions.

Improving Psychiatric Symptoms and Overall Well-being

It’s no secret that addiction frequently co-occurs with other mental health challenges like depression, anxiety, and post-traumatic stress disorder (PTSD). These conditions can complicate recovery immensely. Here, too, MORE demonstrates remarkable utility. Studies have consistently shown that MORE is associated with decreased symptoms of depression and post-traumatic stress, leading to a noticeable enhancement in overall mental health. (pubmed.ncbi.nlm.nih.gov)

This isn’t surprising when you consider the core mechanisms. By fostering emotional regulation and challenging negative thought patterns, MORE directly addresses the cognitive and affective distortions central to these psychiatric conditions. The ability to mindfully observe difficult emotions rather than being consumed by them, combined with reframing negative self-talk, naturally leads to a reduction in distress. And building a capacity for joy through savoring actively counters the anhedonia and hopelessness often seen in depression. It’s about building inner resources that serve you across your entire mental landscape, not just in the realm of addiction.

Weaving MORE into Your Recovery Journey: Practical Steps

So, you’re convinced by the science, you understand the pillars, but how do you actually bring MORE into your daily life? Incorporating MORE into your personal recovery journey is an active process, requiring commitment and consistent effort, but the rewards are truly exponential. It’s not a quick fix, remember; it’s a profound shift in how you engage with yourself and the world.

1. Immerse Yourself in Mindfulness Practices

This is where the rubber meets the road. Regular, consistent engagement with mindfulness practices is the bedrock. You might start small, maybe just five or ten minutes a day, and gradually increase as you feel comfortable.

• Mindful Breathing: Find a quiet space, sit comfortably, and simply bring your attention to your breath. Notice the sensation of air entering and leaving your nostrils, the rise and fall of your abdomen. When your mind wanders (and it will!), gently guide it back to the breath. This simple practice builds your ‘attention muscle.’
• Body Scan Meditation: Lie down or sit comfortably. Systematically bring your awareness to each part of your body, from your toes to the crown of your head. Notice any sensations—tingling, warmth, tension, lightness—without judgment. This practice helps you connect with your physical self and recognize subtle cues of stress or discomfort before they escalate.
• Mindful Walking: As you walk, pay attention to the sensation of your feet on the ground, the movement of your legs, the sounds around you, the feeling of the air. It transforms a mundane activity into an opportunity for presence.
• Mindful Eating: Choose a small piece of food—a raisin, a square of chocolate. Look at it closely, smell it, notice its texture, then slowly take a bite. Pay attention to every aspect of the taste and texture as you chew. This helps you slow down, appreciate, and experience pleasure fully.

These practices aren’t about stopping thoughts; they’re about observing them without getting caught in their current. Over time, you’ll find you become more attuned to your internal landscape, better able to recognize the precursors to cravings or stress, and thus, better equipped to manage them proactively.

2. Actively Apply Reappraisal Techniques

This is where you become the master of your own thoughts, remember? It’s an active, conscious effort to challenge and reshape your inner dialogue. Here are a few ways to put it into practice:

• Thought Journaling: When you experience a strong emotion or an urge, write down the thoughts that preceded it. Then, for each thought, ask yourself: ‘Is this thought 100% true? What evidence supports it? What evidence contradicts it? Is there another way to interpret this situation? What would I tell a friend in this situation?’ This externalizes and debunks unhelpful thoughts.
• Identify Cognitive Distortions: Familiarize yourself with common thinking traps, or ‘cognitive distortions,’ like catastrophizing (expecting the worst), all-or-nothing thinking (if it’s not perfect, it’s a failure), or emotional reasoning (I feel it, so it must be true). Once you can name them, it’s easier to challenge them.
• Perspective Shifting: If you’re stuck in a negative loop, try to imagine viewing the situation from someone else’s perspective, or even from a future self’s perspective looking back. Would your future self still see this as a catastrophe, or as a hurdle you overcame?

By diligently applying these techniques, you’ll gradually replace those debilitating thought patterns with more balanced, constructive perspectives. This reduces emotional distress, builds resilience, and significantly decreases the likelihood of relapse driven by internal turmoil.

3. Deliberately Practice Savoring

This isn’t about ignoring problems; it’s about actively cultivating joy and appreciation, which is so vital for a fulfilling recovery. It counteracts the anhedonia that often lingers after addiction.

• Relish the Small Joys: Don’t wait for grand occasions. Find moments of pleasure in your daily routine. That first sip of coffee, the warmth of a shower, the sound of birdsong, a comfortable chair. Pause, notice, and truly feel the pleasantness.
• Anticipation and Reminiscence: Savoring isn’t just about the present moment. You can savor before an event by looking forward to it, building positive anticipation. And you can savor after an event by recalling it, reliving the positive emotions, perhaps by looking at photos or journaling about it.
• Share Your Joys: Sharing positive experiences with others can amplify them. Tell a friend about something good that happened, or point out something beautiful to someone else. This externalizes the joy and reinforces it.
• Gratitude Practice: Regularly reflect on things you’re grateful for. This could be a quick mental check, or a dedicated gratitude journal. Gratitude fundamentally shifts your focus towards the positive aspects of your life, making savoring more natural.

By consciously integrating these practices, you’re not just ‘being positive’; you’re actively rewiring your brain’s reward system, fostering a genuine capacity for joy and satisfaction that doesn’t rely on external substances. It’s about building a rich inner life that sustains you.

The Journey Beyond: Broader Benefits of MORE

While we’ve focused heavily on addiction recovery, it’s important to understand that the skills cultivated through MORE reach far beyond that specific challenge. They are, in essence, life skills that enhance overall well-being and resilience. Imagine the ripple effect!

For instance, the enhanced emotional regulation you develop through mindfulness and reappraisal directly translates into healthier relationships. You become less reactive, more empathetic, and better equipped to navigate conflict. Similarly, the ability to savor positive experiences boosts overall life satisfaction and happiness, not just freedom from addiction. It also cultivates a deeper sense of self-compassion, which is profoundly important in recovery; we often judge ourselves harshly, and learning to treat ourselves with kindness can be a radical act of healing.

Moreover, MORE integrates seamlessly with other therapeutic modalities. It can augment traditional cognitive-behavioral therapy, enhancing its effectiveness by providing a mindful foundation. It complements dialectical behavior therapy (DBT) by deepening emotional regulation and distress tolerance skills. In essence, MORE equips you with an internal compass, guiding you toward a more balanced and fulfilling life, irrespective of the storms you might encounter. It’s truly a foundational skill set for holistic living.

A Glimpse into Transformation: Sarah’s Story Revisited

Let’s revisit Sarah, that 32-year-old dynamo who once found herself entangled in the relentless grip of alcohol dependence. Her story isn’t just an anecdote; it’s a testament to the transformative power of MORE when applied with dedication and an open heart.

For years, Sarah’s life felt like a relentless tide, pulling her further and further out to sea. The daily stressors of a demanding job, family pressures, and the gnawing anxiety about the future often felt insurmountable. Her go-to coping mechanism, the one that offered immediate, albeit fleeting, relief, was alcohol. It started subtly, a glass of wine after work, then two, then a bottle, eventually blurring the lines between evening and morning. The shame was a heavy cloak she wore constantly, a silent judgment that fueled her isolation. Every morning brought a fresh wave of regret, and the cycle would inevitably repeat.

When Sarah finally sought help, she was exhausted, utterly depleted. Traditional therapy offered insights, but she still felt powerless when the intense cravings hit, or when a wave of anxiety washed over her. That’s when her therapist introduced her to MORE.

Initially, Sarah was skeptical. ‘Mindfulness? Savoring? What good will that do when I’m just trying not to drink?’ she remembered thinking. But she committed. She began with just five minutes of mindful breathing each morning, noticing how her breath felt, how her chest rose and fell. It felt awkward at first, almost silly, but she persisted.

Slowly, subtly, things began to shift. One particularly stressful evening, a familiar urge to drink bubbled up, strong and insistent. But this time, instead of automatically reaching for the bottle, Sarah paused. That small pause, cultivated by her daily mindfulness practice, made all the difference. She recognized the feeling—a familiar tightness in her chest, a restless energy in her limbs—and instead of identifying with it, she simply observed it, just as she’d practiced. ‘Ah, there’s the craving,’ she thought, ‘and there’s the thought of a glass of wine.’ She didn’t fight it, but she didn’t obey it either. This newfound distance was revolutionary.

Then came reappraisal. The thought, ‘I’m so stressed, I deserve a drink,’ popped up. But drawing on what she learned, she challenged it: ‘Do I really deserve another hangover? What else could I do right now to actually feel better, without the negative consequences?’ She listed alternatives: a hot bath, a short walk, calling a supportive friend. She chose the bath.

And savoring? That was perhaps the most unexpected element for Sarah. After her bath, feeling slightly calmer, she made a cup of herbal tea. Instead of gulping it down, she held the warm mug in her hands, inhaling the subtle aroma, feeling its warmth spread through her fingers. She tasted the tea, truly, letting the flavors linger on her tongue. It was a simple moment, but for the first time in a long time, she felt a quiet contentment, a genuine pleasure, that wasn’t tied to alcohol. It was a revelation. ‘It’s like I finally woke up to the good things,’ she later shared with her therapist, ‘the little gems that were always there, but I was too numb to notice.’

Over the months, Sarah reported a significant decrease in both the frequency and intensity of her cravings. More importantly, she felt an improved ability to manage stress without turning to alcohol. She’s found new ways to find joy in everyday life—a beautiful sunset, a meaningful conversation, the simple act of preparing a healthy meal. Sarah’s story isn’t about perfection; she’ll tell you there are still tough days. But it beautifully illustrates how integrating mindfulness, cognitive strategies, and a conscious embrace of joy can empower individuals to not just reclaim control over their lives, but to build lives worth living, truly.

Navigating the Path: Addressing Common Challenges

While MORE is incredibly potent, it would be disingenuous to suggest it’s always easy. Like any meaningful personal growth, it comes with its own set of hurdles. Recognizing these can help you prepare and persist.

One common challenge is the initial discomfort with mindfulness. Many people find it difficult to sit with their thoughts and feelings, especially if those feelings are unpleasant. Our minds are often wired for distraction, and sitting quietly can feel excruciatingly boring or even overwhelming at first. It’s important to remember this is normal. Don’t judge yourself. Instead, approach it with curiosity and patience. Think of it as building a new muscle; it feels awkward initially, but it gets stronger with consistent effort.

Another hurdle can be the sheer act of reappraisal. Our negative thought patterns are deeply ingrained, isn’t that true? They’ve been running on autopilot for years, sometimes decades. Challenging them can feel like arguing with a very stubborn, familiar voice inside your head. It takes practice to identify these distortions and even more practice to genuinely reframe them. Don’t expect immediate perfection. Be gentle with yourself, and celebrate every small win, every time you catch a thought and pause before believing it.

And savoring? For some, especially those who’ve experienced prolonged periods of anhedonia due to addiction or depression, truly feeling joy can feel foreign or even frightening. There might be a sense of unworthiness, or a fear that the good feeling won’t last. The key here is persistence and starting small. Acknowledge these feelings, but gently guide yourself back to the positive experience. Over time, as your brain’s reward system begins to heal and recalibrate, these moments of joy will become more accessible and profound.

Lastly, while self-guided practices can be a start, the optimal way to engage with MORE is typically under the guidance of a qualified therapist or facilitator. They can provide personalized insights, help you navigate difficulties, and ensure you’re applying the techniques effectively. The journey of recovery, and indeed, the journey into MORE, is best undertaken with skilled support.

Conclusion: A Holistic Path to Enduring Recovery

Mindfulness-Oriented Recovery Enhancement offers not just a treatment, but a comprehensive, evidence-based approach to addiction recovery that honors the entirety of the human experience. It moves beyond merely suppressing symptoms, delving into the very heart of how we relate to our internal world and external experiences. By deliberately cultivating present-moment awareness, by strategically restructuring unhelpful thought patterns, and by genuinely embracing and amplifying positive experiences, MORE equips individuals with an incredibly robust and versatile toolkit. These aren’t just techniques; they are fundamental shifts in perception and engagement that foster deep, lasting change.

Embracing these practices means committing to a journey of self-discovery and transformation. It means learning to navigate the complexities of life with greater resilience, finding authentic joy, and ultimately, building a more balanced, fulfilling life, truly free from the constraints and the relentless shadow of addiction. It’s about not just surviving, but truly flourishing, discovering a vibrant existence beyond the grip of past struggles. And that, my friends, is a path worth walking.

References

• Garland, E. L., Hanley, A. W., Kline, A., et al. (2022). Mindfulness-Oriented Recovery Enhancement for Addictive Behavior, Psychiatric Distress, and Chronic Pain: A Multilevel Meta-Analysis of Randomized Controlled Trials. Psychological Inquiry, 33(4), 1–19. (pubmed.ncbi.nlm.nih.gov)

• Cooperman, N. A., Lu, S. E., Hanley, A. W., et al. (2023). Adding Mindfulness-Oriented Recovery Enhancement (MORE) to Methadone Treatment Provides Therapeutic Benefits for People With Opioid Use Disorder and Chronic Pain. National Center for Complementary and Integrative Health. (nccih.nih.nih.gov)

• Garland, E. L., Hanley, A. W., Kline, A., et al. (2016). Mindfulness-Oriented Recovery Enhancement versus CBT for co-occurring substance dependence, traumatic stress, and psychiatric disorders: Proximal outcomes from a pragmatic randomized trial. Journal of Consulting and Clinical Psychology, 84(3), 223–234. (pubmed.ncbi.nlm.nih.gov)

• Garland, E. L., Hanley, A. W., Kline, A., et al. (2019). Mindfulness-Oriented Recovery Enhancement reduces opioid craving among individuals with opioid use disorder and chronic pain in medication assisted treatment: ecological momentary assessments from a stage 1 randomized controlled trial. Drug and Alcohol Dependence, 203, 61–65. (nccih.nih.gov)

• Garland, E. L., Hanley, A. W., Kline, A., et al. (2022). Mindfulness-Oriented Recovery Enhancement vs Supportive Group Therapy for Co-occurring Opioid Misuse and Chronic Pain in Primary Care: A Randomized Clinical Trial. JAMA Internal Medicine, 182(3), 1–9. (jamanetwork.com)