Cognitive Distortions
“If I’m not perfect, I’m a complete failure.” What thinking trap is this?
All-or-nothing thinking: seeing only extremes.
Name one healthy coping skill you can use when stressed.
Walking, grounding, journaling, slow breathing, or talking with support.
What do we call a situation, feeling, person, or place that brings up an urge to use?
A trigger.
What skill means paying attention to the present moment without judging it?
Mindfulness.
Name one physical sign that you are getting angry.
A tight jaw, tense muscles, feeling hot, or a faster heartbeat.
“I know everyone in this room thinks I’m annoying.” What thinking trap assumes we know others’ thoughts?
Mind reading.
Is taking a break before reacting a healthy coping skill?
Yes, especially when you return to address the situation.
Name one person you can reach out to for recovery support.
A counselor, sponsor, peer supporter, or trusted sober support.
In DBT, what “mind” brings together feelings and facts?
Wise Mind.
True or false: You can feel angry and still choose to speak respectfully.
True. Feelings and actions are different.
“One bad thing happened today, so my whole week will be terrible.” What thinking trap turns one event into a pattern?
Overgeneralization.
What grounding exercise asks you to identify five things you see, four you feel, three you hear, two you smell, and one you taste?
The 5-4-3-2-1 grounding exercise.
What does HALT stand for?
Hungry, Angry, Lonely, Tired
What does the STOP skill stand for?
Stop, Take a step back, Observe, Proceed mindfully.
Why can naming your emotion help?
It helps you understand what you are experiencing and choose a useful response.
“If this appointment goes badly, my entire life will fall apart.” What thinking trap expects the worst?
Catastrophizing.
What is the difference between coping and avoiding?
Coping helps you manage feelings and address needs; avoidance repeatedly puts off dealing with them.
True or false: Having a craving means you have already failed at recovery.
False. A craving is an experience you can respond to with skills and support.
Does radical acceptance mean liking or approving of what happened?
No. It means acknowledging reality so you can decide how to respond.
How can being tired or hungry affect your emotions?
It can make emotions harder to manage and increase irritability.
Change “I made a mistake, so I’m a failure” into a balanced thought.
I made a mistake, but I can learn from it. One mistake does not define me.
Name one skill to calm your body and one to work with unhelpful thoughts.
Body: slow breathing or muscle relaxation. Thoughts: checking facts or creating a balanced thought.
Name three actions you could take when you notice an urge to use.
Leave a triggering situation, use a coping skill, contact support, or follow your relapse-prevention plan.
What DBT skill group helps you get through a difficult moment without making the situation worse?
Distress tolerance.
What does it mean to “check the facts” before reacting?
Separate what you actually know from assumptions and consider other explanations.