Definitions!
Blowing mistakes up while shrinking accomplishments or progress.
Magnification/minimization
“I relapsed, so all my recovery progress is gone.”
“A relapse is serious, but it does not erase my progress. I can learn from it and choose my next step.”
“I relapsed, so I failed.”
All Or Nothing
What distortion may show up when someone says, “I slipped once, so I may as well keep using”?
All-or-nothing thinking
What is the most popular pizza chain in the US?
Dominos
Taking one event and treating it like a permanent pattern.
Overgeneralization
“Nobody will ever understand me.”
“I may feel misunderstood right now, but there may be people who are willing to listen or support me.”
“They did not answer my text because they hate me.”
Mind Reading
What is one healthy action someone can take when they notice a distorted thought?
pause, journal, use mindfulness, call support, check the facts, use a coping skill, or talk to someone trusted.
Which blood type is most common?
O Type
Focusing only on the negative while ignoring the positive.
Mental filtering
“I should be further along by now.”
Healing does not happen on one timeline. I can focus on my next step instead of comparing myself.”
“I only stayed sober because nothing triggered me.”
Discounting the Positive
What is the difference between accountability and shame?
Accountability focuses on behavior and change; shame attacks the person’s identity.
What is the only sport that has been played on the moon?
Golf
Seeing something as completely good or completely bad, with no middle ground.
All Or Nothing
“I received a piece of criticism, so I did terribly.”
“The criticism may be useful, but it does not cancel out everything I did well.”
“I messed up, so I am a terrible person.”
Labeling
Name one question you can ask yourself to challenge a thought.
“What evidence supports this?” “What evidence goes against it?” “What is the most realistic outcome?” “Would I say this to someone else?”
How many squares are on a checkerboard?
64
Taking too much blame or believing everything is someone else’s fault.
Personalization
“I had a craving, so I am definitely going to use.”
“A craving is uncomfortable, but it does not control my choices. I can use coping skills or reach out.”
“I had a craving, so I am definitely going to use.”
Fortune telling/ Catastrophizing
What are the three basic steps to responding to a cognitive distortion?
Notice/identify the thought, challenge or check the evidence, and replace it with a more balanced thought.
Which word is used to refer to the bones in your fingers and toes?
Phalanges