Neurotransmitters
This neurotransmitter is responsible for motivation, also known as the "want" chemical, and is released in the use of all known substances.
Dopamine.
This distortion causes one to exaggerate the importance of things or imagine the very worst possible outcome even if unlikely.
Catastrophizing.
Reframe this core belief: I am worthless, I'll never get better.
Something like: I'm worthy of change, change is possible.
This recovery program has been around for almost 100 years and works within a twelve step structure.
Alcoholics Anonymous
This recovery skill includes identifying things around you in a count down fashion during a moment of high anxiety to distract yourself from entering panic
5 see, 4 hear, 3 smell, 2 touch, 1 taste
This neurotransmitter is responsible for emotional stability, closeness to others and is connected also to sleep patterns.
Serotonin.
This distortion causes things to be seen as one extreme or the other, with nothing in between.
All Or Nothing Thinking
Reframe this core belief: I am weak and out of control.
Something like: I am strong, asking for help is strength, I have agency over my choices.
This recovery program has been around since the 1950s and was created to help drug use more specifically.
Narcotics Anonymous
This recovery skill is a common Mindfulness Cognitive Behavioral Therapy meditation that includes thinking mind and observing mind.
Leaves on a stream.
This neurotransmitter is known as the "brakes", and when increased by substances unnaturally can feel like a sense of calm.
GABA
This distortion causes one to expect another to do what they want, or act as they want, without communicating it.
Mind Reading.
Reframe this core belief: I have to be perfect.
This recovery program is based in Buddhism and is centered around the importance of surrender of self, meditation and acceptance.
Recovery Dharma
This recovery skill is associated with CBT Cognitive Behavioral Therapy - hint, music to your movie sequence
Event - Core Belief - Thought - Feeling - Behavior
This neurotransmitter is known as the "gas", and when increased unnaturally by substances can feel like intense overstimulation, as it allows other NTs such as dopamine and serotonin to flow unregulated.
Glutamate
This distortion tells you that your feelings must be facts.
Emotional Reasoning
Reframe this core belief: I must be loved by another to feel fulfilled.
Something like: I can learn to love myself, it's ok is someone doesn't like my choices (or me) as long as I like my choices (me)
This recovery program is based in logic, does not require a higher power, is not tied to any one type of addiction and practices harm reduction.
SMART recovery.
Self-Management and Recovery Training.
This recovery skill is the T in TIPP (used to help with anxiety, distract and regulate emotions, body sensation).
Bonus points for knowing other parts of TIPP.
Temperature - using an ice pack
Intense Exercise, Paced Breathing, Progressive Muscle Relaxation
This neurotransmitter is our own body's natural form of an opioid, being released from exercise and community engagement.
Endorphins
This distortion is based off of the opinions of others and/or society and can be used to motivate self by shaming.
"Should" Statements
Reframe this core belief: the problems in my relationships are the other person's fault.
Something like: I'll have more agency over my happiness if I take responsibility for myself
This recovery program is focused on co-dependency, an addiction to other people (and often their thoughts about you).
CODA - Codependents Anonymous
This recovery skill is a Dialectical Behavioral Therapy skill that includes staying on the "middle path" between rational mind and emotional mind - which is called
Wise Mind