Cognitive Distortions
One drink won't hurt.
What is minimization?
Trying to rephrase the distorted thought in a more balanced and rational way.
What is re-framing?
One drink won't hurt.
I don't want to slip. One will hurt.
I need a drink to celebrate.
What is all or nothing thinking?
Grounding yourself in the present moment and try not to engage in 'what-if' scenarios.
What is mindfulness?
I need a drink to celebrate.
I can celebrate and enjoy life sober.
I messed up; my whole recovery journey is over.
What is catastrophizing?
An optimistic voice in your head that encourages you to look at the bright side, pick yourself up when you fall and recognize when you fail.
I should be able to drink like others do.
I can accept that I can't drink like those who don't have a substance use disorder. I can learn to have a good time anyway.
I won't be able to stay sober, so there's no point in trying.
What is Fortune Telling?
the quality of being thankful; readiness to show appreciation for and to return kindness.
What is gratitude?
I feel like a bad friend; therefore, I am a bad friend.
It is okay to feel like a bad friend, but I know I am not. I've just been busy, tired, struggling, etc. If I want to reach out to a friend, I can.
I failed a test; I'm bad at everything.
This cognitive restructuring technique encourages individuals to break away from absolute, dichotomous thinking (e.g., “I’m a success or a failure”) and instead appreciate the nuances and middle ground in situations
What is thinking in shades of grey?
I should always be perfect.
I am allowed to be a work in progress! No one is perfect.