Alcoholics Anonymous (AA) offers a structured approach to managing worry through its 12 steps and various tools, drawing from the AA Big Book and Twelve Steps and Twelve Traditions (12 and 12). These resources provide practical guidance for those in recovery, helping them focus on the present and reduce anxiety.
Steps and Tools Overview
AA’s 12 steps guide individuals through self-discovery and spiritual growth, with several steps directly addressing worry:
- Step 3: Trust a higher power to reduce worry by letting go of control, as noted in the 12 and 12 (Twelve Steps and Twelve Traditions).
- Steps 4 & 5: Write down fears and share them to confront anxiety, with relief highlighted in the 12 and 12 (Twelve Steps and Twelve Traditions).
- Steps 6 & 7: Ask for fear removal, emphasizing humility, as the Big Book suggests (Alcoholics Anonymous Big Book).
- Step 10: Daily check for worry, with the Big Book advising vigilance (Alcoholics Anonymous Big Book).
- Step 11: Pray and meditate for peace, with mindful review to avoid worry, as per the 12 and 12 (Twelve Steps and Twelve Traditions).
AA tools include:
- One Day at a Time: Focus on today, as the Big Book mentions “Just for today” (Alcoholics Anonymous Big Book).
- Serenity Prayer: Accept what you can’t change, referenced in the Big Book for peace (Alcoholics Anonymous Big Book).
- Help Others (Step 12): Service work shifts focus from worry, as the 12 and 12 notes (Twelve Steps and Twelve Traditions).
- Stay Connected: Attend meetings and call sponsors, with the Big Book emphasizing fellowship (Alcoholics Anonymous Big Book).
Step 3: Trust a Higher Power
Step 3 involves deciding to turn our will and lives over to the care of God as we understand Him. This step is pivotal for reducing worry by surrendering control, a common source of anxiety.
- Excerpt from 12 and 12: “When we sincerely took such a position, all sorts of remarkable things followed. We had a new Employer. Being all powerful, He provided what we needed, if we kept close to Him and performed His work well.” (12&12, Step Three, p. 35, Twelve Steps and Twelve Traditions)
- Analysis: This suggests that trusting a higher power shifts focus from self-reliance, which often fuels worry, to reliance on a greater force, providing peace.
- Practical Tip: Start each day with a prayer like, “I trust my higher power to guide me today,” to reinforce this surrender.
Steps 4 & 5: Write Down Fears and Talk to Someone
Step 4 requires a fearless moral inventory, listing fears and resentments, while Step 5 involves sharing this with another person, such as a sponsor.
- Excerpt from 12 and 12: “Fear and anxiety about what others might think of us kept us from revealing our innermost selves, even though we knew that such concealment was self-defeating.” (12&12, Step Five, p. 57, Twelve Steps and Twelve Traditions)
- Analysis: Writing fears down externalizes them, reducing their emotional weight, and sharing them fosters accountability and relief.
- Practical Tip: Use a journal to list fears, then schedule a time to discuss them with your sponsor, ensuring a safe, non-judgmental space.
Steps 6 & 7: Ask for Fear to Be Removed
Step 6 is about becoming entirely ready to have God remove defects, and Step 7 involves humbly asking for this removal, including fear and worry.
- Excerpt from Big Book: “When we became alcoholics, crushed by a self-imposed crisis we could not postpone or evade, we had to fear or die. To decide that we would always know better than He was to become guilty of great presumption.” (Big Book, We Agnostics, p. 53, Alcoholics Anonymous Big Book)
- Analysis: This highlights the necessity of humility in asking for help, acknowledging that fear is a defect that can be removed through spiritual connection.
- Practical Tip: Daily, pray, “God, please remove my fears and grant me peace,” to reinforce this request.
Step 10: Check Yourself Daily—are you letting fear win?
Step 10 involves continuing personal inventory and admitting wrongs promptly, ensuring daily awareness of worry and fear.
- Excerpt from Big Book: “Continue to watch for selfishness, dishonesty, resentment, and fear. When these crop up, we ask God at once to remove them.” (Big Book, Into Action, p. 84, Alcoholics Anonymous Big Book)
- Analysis: Daily reflection helps catch worry early, preventing it from escalating, and aligns with AA’s emphasis on ongoing vigilance.
- Practical Tip: At night, review your day: “Did fear or worry control me? If so, how can I address it tomorrow?” Write reflections for clarity.
Step 11: Pray and Meditate to Find Peace
Step 11 involves seeking conscious contact with a higher power through prayer and meditation, focusing on His will and power to carry it out.
- Excerpt from 12 and 12: “When we retire at night, we constructively review our day… But we must be careful not to drift into worry, remorse or morbid reflection.” (12&12, Step Ten, p. 95, Twelve Steps and Twelve Traditions)
- Analysis: Prayer and meditation foster presence, reducing anxiety by connecting to a higher purpose, and guard against worry through mindful review.
- Practical Tip: Spend 5-10 minutes daily in meditation, focusing on gratitude and asking for guidance, to maintain peace.
One Day at a Time: Stay Present
Living one day at a time is a core AA principle, focusing on the present to avoid future worries.
- Excerpt from Big Book: “Just for today” is a common saying in AA, reminding us to take life one day at a time. (Big Book, A Vision For You, p. 164, Alcoholics Anonymous Big Book)
- Analysis: This tool prevents overwhelm by limiting focus to manageable daily tasks, reducing anxiety about what’s ahead.
- Practical Tip: Each morning, remind yourself, “I only need to handle today,” and avoid planning too far into the future.
The Serenity Prayer: Accept What You Can’t Change
The Serenity Prayer, “God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference,” is a key tool for acceptance.
- Excerpt from Big Book: This prayer is often referenced, such as in discussions of acceptance, helping members focus on what they can control (Alcoholics Anonymous Big Book).
- Analysis: Acceptance reduces worry by letting go of unchangeable circumstances, aligning with Step 3’s surrender.
- Practical Tip: Recite the prayer when feeling overwhelmed, focusing on what you can change and accepting the rest.
Help Others (Step 12): Helping Others Eases Your Fears
Step 12 involves carrying the message to others, as the 12 and 12 states, “Practical experience shows that nothing will so much insure immunity from drinking as intensive work with other alcoholics” (12&12, Step Twelve, p. 109, Twelve Steps and Twelve Traditions), shifting focus from worry.
- Analysis: Service work provides purpose, reducing self-focused worry by focusing on others’ needs.
- Practical Tip: Volunteer at meetings or reach out to newcomers, finding fulfillment in helping others.
Stay Connected: Go to Meetings, Call Your Sponsor, Read AA Books
Staying connected through AA’s community is vital, offering support through meetings, sponsor calls, and reading literature.
- Excerpt from Big Book: “We are people who normally would not mix… a fellowship, a friendliness, and an understanding which is indescribably wonderful” (Big Book, There Is A Solution, p. 17, Alcoholics Anonymous Big Book).
- Analysis: Community support provides practical advice and emotional relief, countering isolation that can fuel worry.
- Practical Tip: Attend at least one meeting weekly, call your sponsor when worry arises, and read the Big Book or 12 and 12 for inspiration.
Tables for Clarity
Below is a table summarizing the steps and tools, with key excerpts and tips:
Step/Tool | Description | Key Excerpt | Practical Tip |
|---|---|---|---|
Step 3: Trust Higher Power | Decide to turn will over to higher power | “All sorts of remarkable things followed” (12&12, p. 35) | Start day with trust prayer |
Steps 4 & 5: Write Fears | Inventory and share fears | “Fear kept us from revealing ourselves” (12&12, p. 57) | Journal fears, share with sponsor |
Steps 6 & 7: Remove Fear | Ready and ask for defect removal | “Had to fear or die” (Big Book, p. 53) | Daily pray for fear removal |
Step 10: Daily Check | Continue inventory, admit wrongs | “Watch for fear, ask God to remove” (Big Book, p. 84) | Nightly review for worry |
Step 11: Pray, Meditate | Seek contact through prayer, meditation | “Careful not to drift into worry” (12&12, p. 95) | Meditate 5-10 minutes daily |
One Day at a Time | Focus on present day | “Just for today” (Big Book, p. 164) | Remind self to handle today only |
Serenity Prayer | Accept unchangeable, change what you can | Prayer for serenity, courage, wisdom (Big Book, p. 13) | Recite when overwhelmed |
Help Others (Step 12) | Carry message, practice principles | “Intensive work with others insures immunity” (12&12, p. 109) | Volunteer at meetings |
Stay Connected | Meetings, sponsor, reading literature | “Fellowship, friendliness, understanding wonderful” (Big Book, p. 17) | Attend weekly, call sponsor, read literature |
Another table for worry-specific excerpts from both texts:
Source | Page/Location | Excerpt on Worry |
|---|---|---|
12&12 | Step Four, p. 52 | “worry, anger, self-pity, and depression” |
Big Book | A Vision For You, p. 151 | “release from care, boredom and worry” |
Big Book | Into Action, p. 86 | “But we must be careful not to drift into worry, remorse or morbid reflection” |
Big Book | To Wives, p. 116 | “lack of fear, worry and hurt feelings is a wonderful thing” |
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