Name the Cognitive Distortion/Reframe 1
“If I’m not perfect at this task, I'm a total failure.”
Distortion: All or Nothing Thinking or Labeling
Reframe Example: "If I'm not perfect at this task, it's an opportunity to learn and grow."
“They didn’t text back, they must be mad at me.”
Jumping to Conclusions
Reframe: "I will wait for more information before deciding what this means."
You have to hit rock bottom before you can get better.
MYTH:
Recovery can begin at any point in the addiction process—and the earlier, the better. There is no need to wait for a “rock bottom” moment. If you or a loved one is struggling with drug or alcohol addiction, treatment can help, don’t wait.
"I'm not sure what they meant by that text. I'll wait to ask."
Fact.
Riddle: What building has the most stories?
Answer: A library
“I feel so foolish when I stutter, therefore I am foolish.”
Distortion: Emotional Reasoning/Labeling
Reframe: "Stuttering happens to everyone sometimes. It doesn't define my intelligence or worth."
“I messed up one part of the presentation-so the whole thing was a disaster.”
Mental Filter
Reframe: "One mistake doesn't erase everything I did well, overall the presentation can still be a success."
If someone has a stable job and family life, they can’t be suffering from addiction.
MYTH
Many people live in denial because they’re successful in their professional lives, or because they don’t drink until after 5 p.m. or because they come from a “good” home. The reality is that anyone can be vulnerable to addiction. Many people hide the severity of their use or don’t get help because of stigma and shame. If drinking or using drugs is causing any kind of conflict or problem in your personal or professional life, it’s worth seeking support.
"If I feel anxious, something bad must be about to happen."
Distortion:
Emotional Reasoning
Riddle: What has legs, but cannot walk?
Answer: A table
“I was anxious about saying my name on the first day of the group. Now, I am going to be anxious about talking in group all the time.”
Overgeneralizing/Jumping to Conclusions
Reframe: "It's completely normal to feel anxious at first. Just because I was anxious once doesn't mean I always will be. It will get easier."
“Yeah, I stayed sober this week, but that’s just what I’m supposed to do.”
Disqualifying the Positive
Reframe: "Staying sober this week is a real accomplishment, just because it's the goals doesn't mean it's easy."
Treatment isn’t a one-size-fits-all.
FACT
There are many paths to recovery
Addiction treatment varies depending on the person and substance in question.
"Nothing ever works out for me."
Distortion
Overgeneralization
Riddle: What has an end, but not a beginning or middle?
Answer: An evening
“I can just tell they are not interested in what I have to say.”
Jumping to Conclusions
Reframe: "Even if someone doesn't seem engaged, what I have to say still matters-and I deserve to be heard."
“I didn’t say much in group today. I’m just a failure at recovery.”
Mental Filter/Labeling
Reframe: Recovery isn't measured on how much I talk in group-showing up is still a meaningful step forward."
Addiction only affects certain kinds of people.
MYTH
Addiction doesn't discriminate. It affects people of all backgrounds, ages, and income levels.
"I relapsed once, so I'll never stay clean."
Distortion
Fortune Telling OR All or Nothing Thinking
Riddle: What has to be broken before you can use it?
Answer: An egg
“They should respect me.”
Should Statement
Reframe: "I value respect, and hope to be treated that way-but I can't control others, only how I respond."
"I was late to work-my boss is going to fire me for sure.”
Catastrophizing/Jumping to Conclusions
Reframe: "It's understandable to worry, but jumping to the worst case scenario doesn't mean it's true. I can handle this."
Relapse is part of treatment
FACT
Relapse is an expected part of the process and not a mark of failure.
"My friend didn't answer my call. I must have done something wrong."
Distortion
Personalization or Mind Reading
Riddle: What is always in front of you but can’t be seen?
Answer: The future