Coping Skills
Do this instead of bottling everything up inside.
Talking to someone, reaching out to others, etc.
"I'm supposed to be on a diet but I just had a slice of pizza so I failed. Might as well eat the whole pizza now."
All-or-Nothing Thinking
The first step in getting sober/recovering.
Wanting to get sober/recover.
Thinking everything is either right or wrong, with no room for grey area.
Black or white thinking.
What are cravings?
Drug-wanting thoughts and feelings.
"I can do this", "I am a strong person", and "I will not let this stop me" are examples of...
Positive self-talk/Affirmations
Overgeneralizing
Our "truths" about how we see ourselves and the world that can be both positive and negative. They are where our automatic thoughts come from.
Core beliefs
Assuming you know what everyone is thinking or feeling or how they feel about you.
Mind-reading.
What are urges?
Drug-seeking behaviors and actions.
What is an example of a relaxation skill?
Meditation, imagining calm scenes, deep breathing, progressive muscle relaxation, etc.
“If I miss this deadline, my boss will fire me, and I’ll never find another job.”
Catastrophizing
The most common roadblock to change.
Not making the effort/not wanting to change.
You go to your high school reunion and see your old bully has a hot husband and a fancy car, and you think "My life will never be as good as hers."
Comparing/Unreal-Ideal
Most common emotion that triggers cravings and urges.
Anxiety.
The best thing to do when a conversation is going poorly and you feel your emotions are getting out of hand, to avoid saying something hurtful or physically acting out.
“My friend didn’t reply to my message right away because they must be upset with me.”
Personalization
When our thoughts and our actions don't line up.
Cognitive Dissonance.
You feel anxious about an upcoming presentation and conclude, “I must be terrible at public speaking.”
Emotional Reasoning.
Hanging out with old addict friends and going to bars are examples of...
High risk situations/behaviors.
Looking at a situation from more than just your side of things.
Shifting the view/Changing perspectives
“I got positive feedback on my presentation, but that doesn’t count because I also made a few mistakes.”
Mental Filtering
The stage of change we are in when we do not believe we have a problem and aren't doing anything to fix it.
Precontemplation/Challenge to Change
You trip in front of your boss and you think "I'm such a clumsy idiot."
Labeling.
Urge surfing, setting boundaries, talking with friends, creating a pros and cons list are all examples of...
Coping skills/Refusal skills