Limited Patterns of Thinking
Seeing things in rigid, extreme categories (like success or total failure) with no middle ground.
What is Black and White Thinking
Something that increases the urge or desire to use substances.
What is a trigger?
A type of talk therapy designed to help people manage intense emotions, accept their reality, and make positive life changes.
What is Dialectical Behavior Therapy
Using your senses or surroundings to reconnect with the present moment.
What is grounding?
Giving attention to what another person is saying.
What is listening?
Expecting or visualizing disaster and assuming the worst possible outcome will happen.
What is Catastrophizing
When the body becomes accustomed to a substance, requiring more of it to produce the same effect.
What is tolerance?
Focusing attention on the present moment.
What is mindfulness?
Using controlled breaths to help calm the body and mind.
What is breath work?
Expressing your needs, feelings, or boundaries while respecting others.
What is assertiveness?
Blaming yourself for external events or things that are outside of your control.
What is Personalization
A strong desire or urge to use a substance.
What is craving?
Acknowledging reality as it is.
What is acceptance?
Temporarily shifting attention away from distressing thoughts or emotions.
What is distraction?
A limit that communicates what you will or will not accept or do.
What is a boundary?
Drawing broad, negative conclusions from a single event.
What is Overgeneralization
Physical or psychological symptoms that can occur when substance use is reduced or stopped.
What is withdrawal?
Acknowledging another person's feelings or experience as understandable.
What is validation?
Using comforting sensory experiences or activities to reduce distress.
What is self-soothing?
Understanding or recognizing another person's feelings or perspective.
What is empathy?
Focusing entirely on negative details while ignoring all positive aspects of a situation.
What is Filtering
A state in which the body or brain adapts to a substance, potentially resulting in withdrawal when it is stopped.
What is dependence?
Emotional or psychological suffering that can feel difficult to tolerate.
What is distress?
A communication and boundary-setting technique used in Dialectical Behavior Therapy (DBT) to help you express your needs and handle difficult conversations effectively.
What is DEAR MAN?
Repeating or paraphrasing what someone has said to demonstrate understanding.
What is reflection?