Cognitive Distortions
Q: What distortion is it when someone sees things as all good or all bad?
A: All-or-Nothing Thinking.
Q: Complaining makes small problems feel ______.
A: Huge.
Q: Radical Acceptance does not mean approval. True or False?
True
Q: What DBT skill encourages you to focus only on the current task instead of worrying about everything at once?
A: One-thing-at-a-time (mindfulness).
Name one common family role found in addiction-impacted families.
A: Hero, Scapegoat, Lost Child, Mascot, Caretaker, Addicted Person (any one).
Q: What do we call it when someone jumps to the worst possible outcome right away?
A: Catastrophizing.
Q: Gratitude increases which two “feel-good” brain chemicals?
A: Dopamine and Serotonin.
Q: What’s the difference between pain and suffering, according to the lesson?
A: Pain is what happens; suffering is resisting what happens.
Q: What DBT skill uses the five senses to calm down?
A: Self-soothing.
Q: What is the family behavior called when one person tries to “fix” everyone else’s problems?
A: Caretaking (or over-functioning).
Q: What distortion happens when someone blames themselves for things they didn’t cause?
A: Personalization.
Q: Gratitude helps shift your focus from what’s missing to what’s ______.
A: Present (or available).
Q: Name one thing that is outside your control, according to the Circle of Control exercise.
A: Others’ behavior, past mistakes, cravings that arise, weather, timing of opportunities (any one).
Q: What is one physical action you can take to quickly lower intense emotion?
A: Deep breathing (or cold water, movement, etc.).
Q: What is a common challenge people face when changing old family patterns?
A: Feeling guilty or uncomfortable.
Q: What distortion happens when someone decides they know what others are thinking without proof?
A: Mind Reading (a form of Jumping to Conclusions).
what does gratitude do to your nervous system?
Activates the calming system (reduces stress and anxiety).
Q: What is one common obstacle to radical acceptance?
A: Believing acceptance means giving up, emotional overwhelm, perfectionism, or “I should be fine by now” thinking (any one).
Q: What is one communication skill that means repeating back what someone said to show you understood them?
A: Active listening.
Q: What is one common reaction families have when someone in recovery starts changing?
A: They feel confused or unsure how to adjust (or they resist the change).
Q: “I FEEL like a failure, so I must be one.” Which distortion is this?
A: Emotional Reasoning.
Q: What emotion usually increases when people complain repeatedly?
A: Stress.
Q: When someone keeps saying “This shouldn’t be happening,” what are they resisting?
A: Reality.
Q: What communication style is clear, respectful, and honest — not aggressive or passive?
A: Assertive communication.
Q: What is one benefit of understanding how your family role affected you growing up?
A: You gain awareness to break old patterns and choose healthier behaviors.