Managing Negative Thinking
Perfectionism, "I must, should, have to do everything right."
What is Unrealistic Goals?
Often called diaphragmatic breathing, is a practice where one consciously takes slow, deep, even breaths using the diaphragm.
What is Deep Breathing?
Emphasizing the importance of being truthful with oneself and others.
What is Honesty?
A situation tied to your environment that sparks a craving to engage in dysfunctional behaviors (i.e getting bad news).
What is an External Trigger?
Teaches many distress tolerance skills that help people learn how to sit with potentially distressing emotions or thoughts without engaging in self-destructive behaviors.
Making a mountain out of a molehill. "If things don't work out exactly the way I expect, then it's useless, awful, terrible and the end of the world.
What is Catastorphizing?
Using encouraging & affirming language within yourself, which can boost confidence & improve emotional wellbeing. Helps challenge & reframe negative thoughts into positive & constructive ones, fostering a healthier mindset.
What is Positive Self-Talk?
Encouraging individuals to believe in the possibility of recovery.
What is Hope?
Some people in recovery need help with past difficult life events, distressing experiences, and memories often referred to as a history of _______
What is Trauma?
Understand emotions, reduce vulnerabilities to emotional mind, recognize that emotions are "good for you", and reduce emotional suffering.
What is Emotion Regulation?
"I can never be on time."; "I am always and forever going to be depressed."
What is Overgeneralization?
Mental- focusing on your mind
Physical- focusing on your senses
Soothing - talking to yourself in a kind way
What is Grounding?
Acting in accordance with one's values and principles.
What is Integrity?
This is the practice of regularly taking time to focus on your own physical, mental, emotional, and spiritual well-being
What is Self-Care?
The part of us that can do math, read maps, balance check books, and think logically and so on.
What is Logical Mind/Reasonable Mind/Left Brain?
"I will never get my act together"; "I know nobody really likes me."
A technique where a person tenses and relaxes different muscles in their body to relieve tension and induce a relaxation response.
What is Progressive Muscle Relaxation?
Being open to change and new experiences.
What is Willingness?
Situation/Event --> Thoughts --> Feelings --> Behavior --> Consequences
What is a Behavior Chain?
The part of us that is hot, reactive and passionate. The feeling part of us that moves us into action.
What is Emotional Mind/Right Brain?
Goes with perfectionism and catastrophizing. "If I am ever late to work at all, then I will get fired and never, ever get another job as long as I live."
What is "Black-and-white" thinking?
A mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations.
What is Mindfulness?
Recognizing one's limitations and the need for help.
What is Humility?
Focusing on a negative thought that would support engaging in a dysfunctional behavior (i.e. using/drinking or isolating), interrupting it and replacing it with a positive thought.
What is Thought Stopping?
The balance of the two minds states, integrating/combining reason with emotion and adding intuition. Feeling a sense of being center where you act from principles or your values.
What is Wise Mind?