Cognitive Dissonance
What is cognitive dissonance?
The uncomfortable feeling when our thoughts and actions don’t match.
Name one emotion you might feel when experiencing dissonance.
Guilt, anxiety, frustration, or sadness.
You value calm but shouted during an argument. Is this an example of dissonance?
Yes.
What is “reality testing”?
Asking someone you trust if your thoughts are realistic.
What’s something that always makes you smile?
(Open-ended, encourage sharing!)
True or False – Cognitive dissonance always means something is wrong with you.
False. It's a normal mental experience.
What does it mean to validate your feelings?
To accept your emotions as real and understandable.
You skipped group therapy but believe it helps. How might that feel?
Uncomfortable or guilty.
What is one way to reduce dissonance?
Align your actions with your values or reframe your thoughts.
Name a superhero who might feel dissonance.
Spider-Man (wants a normal life but is a hero), etc.
Why might someone feel dissonance after skipping medication?
Because they believe taking medication is important but didn't do it.
What’s a kind thing you can say to yourself when you feel upset?
“I’m doing my best” or “It’s okay to feel this way.”
True or False – Dissonance can happen even with small decisions.
True.
What’s a value you might write down to stay grounded?
(Open-ended: honesty, kindness, peace, health, etc.)
What’s one small thing that helps you feel better?
(Open-ended: music, talking, petting a dog, etc.)
What’s a sign you might be feeling dissonance?
Feeling guilt, confusion, or inner conflict.
How can dissonance affect our mood?
It can make us feel stressed, anxious, or depressed.
Name a belief and an action that could be in conflict.
Belief: “I want to sleep well.” Action: “I stayed up all night.”
How can self-compassion help with dissonance?
It reduces shame and helps you respond with care.
What would your “calm superpower” be?
(Open-ended: deep breathing, invisibility to stress, etc.)
You want to recover and live a stable life, but you sometimes feel like giving up. How could this be an example of cognitive dissonance?
Because your long-term goal (recovery) and your current feeling (giving up) are in conflict, which can cause emotional discomfort.
Why is it important to name the emotions we feel when we experience dissonance?
Because naming our emotions helps us understand and process them, which can reduce their power and help us respond more calmly.
You believe friendships are important, but you often isolate yourself. How could this situation create dissonance, and what might help?
The belief and behavior don’t match, which can feel confusing or sad. It might help to remind yourself why connection matters and take one small step, like texting a friend.
How could writing down your values during a calm moment help when you're feeling conflicted later?
It gives you a clear reminder of what matters to you, which can guide your actions and help you feel more grounded during tough times.
If your brain had a reset button for peace and calm, what would it look like and how would you use it?
(Open-ended; encourage creativity and humor! Example: “A big glittery button I press while taking deep breaths.”)