Cognitive Distortions
What is a cognitive distortion?
An inaccurate or unhelpful thinking pattern.
If someone thinks "Nobody cares about me," name one emotion they might experience.
Sadness, loneliness, anger, etc.
What is physical relapse?
Actually returning to substance use.
What does the S in STOP stand for?
Stop.
True or false: Having a craving means you have to use.
FALSE
What distortion involves thinking in extremes, such as "I'm either a success or a failure"?
Black-and-white thinking.
If someone feels hopeless, name one behavior that might follow.
Isolation, giving up, avoiding support, etc.
Which stage may include isolation, poor self-care, and bottling up emotions?
Emotional relapse.
What does the T stand for?
Take a breath.
Name two healthy coping skills you can use when you're upset.
Breathing, walking, talking to someone, grounding, etc.
What distortion is demonstrated by "I feel worthless, so I must be worthless"?
Emotional reasoning.
Change the thought "I'll never stay sober" into a more helpful, realistic thought.
I can stay sober. I can try to stay sober. I can continue working on my recovery.
Which stage may involve thinking about using or remembering only the good times?
Mental relapse.
What does the O stand for?
Observe.
You've had a terrible day and think, "Nothing ever goes right for me. I might as well drink."
Overgeneralization. Practice STOP, challenge the thought, or reach out for support.
What distortion involves assuming you know what someone else is thinking?
Mind reading.
Make this thought more helpful and more accurate...without making it the opposite. My family will never trust me.
My family can learn to trust me. I have to earn trust. etc...
What are the three stages of relapse we discussed?
Emotional, mental, and physical.
What does the P stand for?
Proceed mindfully.
You've been sober for 30 days when you run into an old friend you used to get high with. They invite you to hang out. What are three things you could do to protect your recovery?
Answer: Decline the invitation, remove yourself from the situation, contact a support person, or suggest a substance-free activity.
The hardest part of changing cognitive distortions is what?
Noticing that it is a distortion.
What are the three parts of the cognitive triangle?
Thoughts, feelings, and actions.
Someone has stopped taking care of themselves, begins isolating, and later starts thinking about using. Which two stages of relapse are represented?
Emotional and mental relapse.
You're in residential treatment and have had a frustrating day. You call home, and your family tells you they don't believe you'll stay sober this time. You become angry and hurt and think, "Why am I even trying? Nobody believes in me anyway." You feel like packing your bags and leaving treatment.
S – Stop: Don't pack your bags or make an immediate decision to leave. Give yourself time.
T – Take a Breath: Take several slow, deep breaths to help calm yourself.
O – Observe: Recognize that you're feeling hurt, angry, and discouraged. Notice the thought "Nobody believes in me" and your urge to leave.
P – Proceed Mindfully: Talk to your therapist or another staff member, challenge the negative thought, and make a decision that supports your recovery.
A client experiences a strong craving after an argument. Name three things they could do instead of using.
Examples: practice STOP, contact a support person, attend a meeting, use grounding, or remove themselves from a high-risk situation.
In what way does mindfulness help us and what are five things that can help you practice it best?