Cognitive Distortions
Thinking in absolutes such as "always," "never," or "every."
Ex: "I never do a good enough job on anything."
All-or-nothing thinking OR Black-and-white thinking
A cognitive distortion where people view situations and themselves in extreme, binary terms, failing to acknowledge the nuances and possibilities between those extremes.
This skill involves redirecting your attention away from stress or negative emotions by engaging in an activity.
Distraction
It aims to reduce immediate emotional distress by temporarily escaping the source of discomfort.
While it can offer short-term relief, it's important to use it strategically and not as a primary avoidance tactic.
This behavior involves repeatedly examining or measuring one's body, often in mirrors or through touch.
Body checking
You might run away or avoid feeling this emotion when not avoiding it could be more helpful.
Anxiety/fear
Notice the urge to avoid, challenge it, and deliberately choose to do the opposite of avoiding it, even if it feels uncomfortable.
This mindset involves acknowledging and appreciating the positive aspects of life, no matter how big or small.
Gratitude
Gratitude fosters a positive mindset, reduces stress and anxiety, strengthens relationships, and increases resilience, helping individuals stay motivated and maintain recovery.
Making broad interpretations from a single or few events.
"I felt awkward during my job interview. I am always so awkward."
Overgeneralization
Overgeneralization is a cognitive distortion where someone draws a broad, negative conclusion about a situation based on a single, isolated event, assuming it will always be the case.
This skill involves questioning the accuracy of negative thoughts by evaluating the evidence for and against them.
Checking the facts/putting facts on trial
Checking the facts helps us figure out if our interpretations, emotional intensity, and the duration we experience the emotion fit the actual facts of the event. By changing our interpretations, thoughts, or assumptions to fit the facts, we can then alter our emotional responses when needed
This behavior involves frequently assessing how their body size or shape measures up to others.
(Body) comparisons
Try to find inspiration without comparison, unfollow social media accounts that make you want to compare yourself, practice gratitude for what your body can do rather than focusing solely on appearance.
You might feel this if you come into contact with something gross or someone who does actions going against your values, but sitting in the experience or perspective-taking may serve you better.
Disgust
This trait involves facing fear, challenges, or difficult situations with bravery, even when the outcome is uncertain.
Courage
Remember that courage doesn't mean never being afraid. It simply means you acknowledge the fear, and instead choose something different or take action despite it.
The belief that things need to be a certain way.
"should" statements
A negative thinking pattern that involves imposing rigid, unrealistic expectations on oneself or others, leading to feelings of guilt, shame, and anxiety when those expectations are not met.
This skill involves calming yourself through sensory experiences.
Self-soothing
Ex: Anything that helps you self-regulate and feel more grounded
These behaviors are often used to attempt to "purify" the body by eliminating food for extended periods or consuming extremely limited diets.
Cleanses, detox diets, and fasting
When this emotion pops up, you might hide what you're doing or thinking if the thoughts/behaviors violate your own values or morals when sharing might be helpful.
Guilt
This trait is about being able to change your approach or mindset when faced with unexpected situations or circumstances.
Flexibility OR adaptability
Interpreting the thoughts and beliefs of others without adequate evidence.
Ex: "She wouldn't go on a date with me. She probably thinks I'm ugly."
Mind reading OR jumping to conclusions
This skill involves replacing negative or self-critical thoughts with uplifting and empowering statements.
Positive self-talk OR Affirmations
These can improve your ability to handle uncomfortable situations, reduce stress and anxiety, and boost self-esteem
This behavior involves tracking and controlling the amount of food consumed by often focusing on numbers and measurements to maintain a specific intake goal.
Calorie Counting
The hope is to get to a place where you feel good about intuitive eating and listening to hunger cues.
This emotion may make you go on the offensive when an important goal/want is blocked or someone harms you or someone you care about.
Anger
The opposite action to anger is to engage in calming activities or approach the situation with understanding rather than confrontation.
This trait includes being mindful of both internal and external factors, such as your feelings, environment, and other people's perspectives.
Awareness
In essence, self-awareness is a powerful tool that empowers you to take control of your recovery journey, fostering lasting change and a more fulfilling life.
The belief that you are responsible for events outside of your control.
Ex: "My mom is always upset. She would be fine if I did more to help her."
Personalization
Overcome: seek evidence, challenge negative thoughts, focus on what's in your control
This skill helps you stay in the present by focusing on what you can see, hear, feel, taste, and smell.
5 Senses grounding skill
By focusing on these sensory details, you shift your attention from anxious thoughts to the present environment, which can help calm the nervous system and reduce feelings of anxiety or stress.
This behavior involves engaging in intense physical activity repeatedly, often driven by the need to burn off food or control body weight/shape.
Compulsive/excessive exercising
The motivation behind working out is perhaps the biggest indication of whether someone is exercising in a healthy way or not.
This emotion can make you want to hide behaviors/thoughts from others if you fear rejection, but sometimes sharing them with someone trusted is the best course of action.
Shame
The opposite action to shame, in terms of fostering a positive and healthy emotional state, involves cultivating self-compassion, acceptance, and self-kindness.
This trait involves being open to new experiences, ideas, or suggestions with little to no judgment or resistance.