Cognitive Distortions
Using labels to describe yourself or another person based on a single characteristic or situation.
What is Labeling?
A list of things you can do to distract yourself when you have a craving or urge to use.
What is an action plan?
Using, drinking, punching a wall, taking it out on others.
What are unhealthy coping skills?
Developed in childhood or later, usually during trauma or stress, and can affect our addiction and recovery by decreasing our self-esteem.
What are negative core beliefs?
The belief that things never go right or I always fail.
What is all or nothing thinking, or always/never.
Automatically assuming the worst possible outcome.
What is Catatrophizing?
Reading, watching T.V., journaling, or playing a game.
What are distraction coping skills?
Telling someone you want to relapse.
What is holding yourself accountable or a healthy coping skill?
This negative core belief often leads us to develop perfectionistic tendencies as we try to convince others and ourselves that we are good enough.
What is "I'm not good enough"?
The theory that thoughts cause feelings, feelings lead to actions.
What is cognitive behavioral therapy?
Deciding what people are thinking without any real evidence.
What is mind-reading?
The length of time for a craving if you distract yourself.
What is 10-20 minutes?
One of the most common reasons why we relapse.
What is an argument with a significant other or family member?
These tend to just jump into your mind without thinking about them at all and give us a clue as to what our negative core beliefs are.
What are automatic thoughts?
The belief that I should always do what is right and I should be able to do everything on my own.
What is 'should' distorted thinking.
Assuming someone else is responsible for your problems.
What is blaming?
Never get too hungry, angry, lonely, or tired.
What is H.A.L.T?
The second most common reason why we relapse.
What is boredom?
You can have 10 things that happen during the day that reinforce these, and 1 thing that goes against this, yet the 1 thing will stick with you and the 10 things get blown off.
What are positive core beliefs?
A.A.
What is Alcoholics Anonymous?
Taking on personal responsibility for other's emotions, problems, or issues.
What is personalization?
Going beyond the relapse and thinking about how you will feel the next day if you had a UA or your family finds out you relapsed.
What is "thinking it through"?
Go to airport information and page "A friend of Bill W."
What can you do is you are craving or triggered at the airport?
A belief about yourself, known or unknown, that influences your thoughts, feelings, and behaviors in a positive or negative way, and can be changed.
What are core beliefs?
Willing to do whatever it takes!
What is necessary for recovery?