Cognitive Distortions
You make one mistake and think, "I ruin everything."
All-or-Nothing Thinking (Black-and-White Thinking)
Taking five slow breaths before reacting is an example of this.
Deep Breathing
A person, place, feeling, or event that increases the urge to use
Trigger
Core beliefs are thoughts that are usually:
A) Temporary
B) Deeply held beliefs about ourselves
B) Deeply held beliefs about ourselves
True or False:
Thoughts and emotions are the same thing.
False
You assume someone is upset with you even though they haven't said anything.
Mind Reading
Name one healthy coping skill that doesn't involve using substances.
HALT stands for these four states.
Hungry, Angry, Lonely, Tired
"I'm not good enough" is an example of a _______.
Negative Core Belief
Name one primary emotion.
You fail one drug screen and think, "My whole recovery is over."
Catastrophizing
Instead of avoiding anxiety, CBT encourages doing this.
Facing fears gradually (Exposure)
True or False:
A relapse begins only when someone uses substances.
False
(It often begins with emotional and mental relapse.)
Name one healthy core belief.
Anger often covers up these deeper emotions.
You ignore ten compliments and focus on one criticism.
Mental Filter (Discounting the Positive)
This coping strategy involves making a list of people, places, or situations that increase your risk of using substances so you can prepare for them ahead of time.
Trigger Identification (or Identifying Triggers)
Name one warning sign that relapse may be approaching.
Core beliefs influence what three things?
Thoughts, emotions, and behaviors
What CBT skill helps you recognize the connection between thoughts, emotions, and behaviors?
The CBT Triangle (Thoughts–Feelings–Behaviors)
Name three cognitive distortions & their definition.
Name three coping skills you could use during a craving.
List three things that belong in a relapse prevention plan.
Change this core belief:
"I'm broken."
Name three healthy ways to process emotions.