The Thinking feeling Connection
True or False: I can only change my behavior by changing my thinking patterns
False
This thinking focuses on the negatives and forgetting the positive sides "tunnel vison"
Mental Filtering (Selective Abstraction)
When I use "I should " or "I Must" I put unreasonable demands or pressure on myself and others, Although these statements are not always unhelpful (I shouldn't drink and drive), they can sometimes create unrealistic expectations.
Shoulding and Musting
My girlfriend boyfriend didn't pick up when I called, she will probably break up with me and then I'll be alone forever"
Catastrophizing
I am the best of the best or I am the worst of the worst
Black or White Thinking (All or nothing thinking)
What are 3 things I can do when I'm feeling down?
(personal answers)
What do thoughts become?
Emotions/Feelings
This thinking involves mind reading and predictive thinking (predicting what you are thinking based on my own beliefs and attitudes)
Jumping to conclusions
In this thinking style we use words such as "You always/never" or "Everyone/No one."
Overgeneralization
I can't believe I'm in treatment I should be at home"
Shoulding and Musting
Everyone uses drugs
Overgeneralisation
Why is making a list important when we are feeling down?
Because crossing things off even just a few gives us a sense of accomplishment and it can release happy chemicals in the brain
What do feelings become?
Behaviors
This thinking involves blaming yourself for everything that has gone wrong or could go wrong
Personalization
In this thinking style we use labels to put ourselves into boxes even if all of our behavior or who we are does not match up.
Labeling
"That dude's a crackhead"
Labeling
"I feel like its true so it must be true"
Emotional Reasoning
How many minutes does it take cardio exercise to release happy chemicals in the brain?
15 minutes
What is "fake it till I make it?"
changing behaviors until my thinking catches up
This involves "blowing things out of proportion" like making mountains out of molehills
Catastrophizing
This thinking styles lets our emotions run the show without looking at the facts
Emotional Reasoning
"It's all my fault, it always all my fault"
Personalization
"I think I know what's going on because I know how people are and how they think"
Jumping to conclusions (mind reading)
Name one Happy chemical in the brain
Serontonin, Oxytocin, Dopamine, Endorphins
What is the thinking Feeling Connection?
This thinking styles does not allow for flexibility it is one extreme or the other, all good or all bad
Black and White Thinking
In this thinking style we magnify the positive attributes of our drug use while minimizing our consequences
Magnification and Minimization
only remember the good times doing drugs but none of the bad times or problems it has caused in my life
Mental Filter
"I don't really smoke that much weed"
Minimization
What is Behavioral Activation?
Using my behavior to influence my emotional state