Name that Distortion
“I made one mistake at work. I always mess everything up.”
What is all-or-nothing thinking (or overgeneralization)?
Thought: “I can’t handle this.”
Likely emotion?
What is anxiety (or fear)?
“I blew it. I ruined everything.”
What is “I made a mistake, but I can get back on track”?
This distortion makes small slips feel like total failure.
What is all-or-nothing thinking?
What is the first step in changing distorted thinking?
What is awareness?
“They didn’t text me back. They must be mad at me.”
What is mind reading (or jumping to conclusions)?
Emotion: Shame
Common behavior that might follow?
What is isolation (or avoidance, or using)?
“They think I’m weak.”
What is “I don’t actually know what they’re thinking”?
This distortion predicts negative outcomes without evidence.
What is fortune telling?
This technique asks: “What is the evidence for and against this thought?”
What is cognitive restructuring (or evidence testing)?
“I feel like a failure, so I must be one.”
What is emotional reasoning?
Behavior: Skipping meetings
Likely thought pattern behind it?
What is “I don’t need this” (minimization) or “It won’t matter”?
“I should be further along by now.”
What is “Recovery happens at different speeds”?
This distortion ignores progress and focuses only on flaws.
What is disqualifying the positive?
Name one behavior that can interrupt negative thought spirals.
What is going to a meeting, calling support, journaling, exercising, etc.?
“I’ve been sober 6 months, but that’s nothing compared to other people.”
What is minimization (or disqualifying the positive)?
Which comes first: emotion or behavior?
What is “It depends — they influence each other”?
“I never do anything right.”
What is “Sometimes I struggle, but I also succeed”?
This distortion assumes you caused someone else’s mood.
What is personalization?
True or False: Feelings are facts.
False
“If I am this stressed, I’m definitely going to relapse.”
What is catastrophizing (or fortune telling)?
Explain how a cognitive distortion could lead to relapse using the thought → emotion → behavior cycle.
Catastrophizing → anxiety → avoidance or using to cope.
“If I have cravings, I’m failing.”
What is “Cravings are normal in recovery”?
Name one distortion that increases shame.
What is emotional reasoning, magnification, or all-or-nothing thinking?
What is the goal in recovery thinking: perfect thoughts or flexible thoughts?
Fixable thoughts