Cognitive Distortions
"Im a loser"
Skipping a workout
I should stop being lazy and exercise today
Examples: "I have moved my body in other ways today, It is okay to rest and I can try again tomorrow."
"taking a break or day off does not mean I am lazy"
other examples are okay !
Avoiding a conversation because it makes you feel uncomfortable
I am out on pass and see a trigger, I feel tempted to engage with it
Ex: I think about the pros/cons, I remind myself of my values/goals, I get back to program and talk about the triggers with my clinician
"I should have known better"
Should Statements
Going around a rule to do something you want to do now
Instant Gratification
There are so many things I have to do before I can move back into the community, I'm never going to get there, I'll be stuck here forever
I can create small goals that show I am making progress, I am doing something every day to get closer to home
or other examples
After losing a privilege letting yourself feel sad or upset before starting to make SMART goals to earn back trust
Wise Mind
I am waiting in line for meds and someone tries to cut in front of me, I already feel disrespected by this person so them cutting in front of me makes me feel more frustrated
ex: talk to staff, practice coping skills, bring it up with clinician after to process, assert a healthy respectful boundary
"I can't believe I made a mistake, I mess up everything"
Generalizing/ Magnification
Sticking to expectations to earn trust back slowly
Delayed Gratification
I called my support but their expression toward me seemed negative. They don't want to talk to me, they must be upset with me.
you go to hang out with a peer and they respond different than normal, you decide they are mad at you so you ignore them for the rest of the day
Emotional Mind
I feel like a specific peer is always watching me with a mean or judgmental face
Ex: reality testing, considering alternatives, coping skills, speaking with clinician
"I earned a new privilege but I know they still don't trust me"
Mind Reading
Give me an example of Delayed Gratification
Free Space
There's no way I can change so why bother, I don't see why I should stay in treatment, I probably won't make it
Just because I’ve been disappointed in the past doesn’t mean I can never succeed. If I don’t at least try, I’ll never know what could have been.
or other alternatives
Planning for an outing several days in advance and planning every detail down to the minute
Reasonable mind
I want to ask about a privilege/outing but I feel like my treatment team thinks ___ about me and won't let me go
Ex: consider alternatives, transparency with team about feelings
other examples?
"They made me so mad, they knew what they were doing they wanted to make me feel this way"
Personalization/ Jumping to conclusions
Give an example of Instant Gratification
Free Space
“I should have done a better job.”
I am a human being. Human beings make mistakes and are not perfect. I am not obligated to be perfect, only to do the best I can.
Give me a personal example of Wise Mind
Free space !
I really want to be able to do something that my peers can but I can't yet and I think it's unfair, I have been considering (or others have told me) to just do it anyways
Thinking about long term, pros/cons, thinking back on progress, considering treatment goals