CBT Breakdown
This is the triangle that shows how thoughts, feelings, and behaviors influence one another.
What is the CBT Triangle?
This DBT skill involves accepting the present moment without judgment.
What is mindfulness?
This skill helps you decide which tasks are urgent versus important.
What is time management (or the Eisenhower Matrix)?
This is the first step in admitting powerlessness over addiction.
What is Step 1?
These people, places, and feelings can trigger a return to substance use.
What are triggers?
This thinking error involves seeing things in black-or-white terms, like "I’m either a success or a total failure."
What is all-or-nothing thinking?
This skill helps you survive a crisis without making things worse.
What is distress tolerance?
Keeping track of your income and spending helps you develop this essential financial life skill.
What is budgeting?
The principle behind Step 4 involves writing this kind of inventory.
What is a moral inventory?
This technique involves "riding out" the urge to use like a wave.
What is urge surfing?
A common CBT strategy where you challenge the evidence for a negative belief.
What is cognitive restructuring?
This interpersonal effectiveness skill helps you assert your needs while maintaining self-respect.
What is DEAR MAN?
One way to improve this life skill is by practicing active listening and clear "I" statements.
What is communication?
This trusted peer in recovery helps guide you through the Steps.
What is a sponsor?
This kind of plan outlines warning signs and coping strategies.
What is a relapse prevention plan?
These types of thoughts often occur automatically and are based on core beliefs.
What are automatic thoughts?
DBT teaches that two things can be true at the same time, known as this core concept.
What is dialectical thinking?
This daily habit improves your mental and physical health and supports recovery structure.
What is maintaining a routine?
This step involves making direct amends wherever possible.
What is Step 9?
Regular participation in sober support groups helps with this important aspect of recovery.
What is building a support system?
The belief that you can’t handle distress and must escape it is an example of this distorted thought.
What is catastrophizing?
This emotion regulation skill encourages focusing on the positive to help shift mood.
What is opposite action?
Knowing how to cook healthy meals, do laundry, and clean up your space are part of this group of skills.
What are activities of daily living (ADLs)?
This phrase in this step means turning your will and life over to a Higher Power.
What is Step 3?
This acronym (HALT) reminds you to check in with yourself when cravings arise.
What is Hungry, Angry, Lonely, Tired?