🧠 CBT Zone
The thoughts that pop into our heads automatically, often leading to emotional reactions.
What are, automatic thoughts?
Automatic thoughts are spontaneous, reflexive, and often negative thoughts that pop into your mind in response to a trigger. They are not deliberate or logical, and often occur without conscious awareness. In cognitive behavioral therapy (CBT), identifying and challenging these negative automatic thoughts is a key step in improving mood and well-being.
This skill helps you not react on impulse when you're triggered.
What is, STOP?
The acronym STOP stands for four essential steps: Stop, Take a Breath, Observe, and Proceed Mindfully. Each step is designed to interrupt automatic, often unhelpful responses, while building greater self-awareness and supporting more thoughtful, effective decision-making.
These are the 3 stages/types of Relapse we discuss in recovery.
What is, Emotional Relapse, Mental Relapse, and Physical Relapse?
This type of therapy is based on a triangle model, and shows how our thoughts, emotions, and behaviors are all interconnected.
What is CBT / Cognitive Behavioural Therapy?
Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that helps individuals manage their problems by changing the way they think and behave. It focuses on present-day issues and aims to help people identify and modify negative or unhelpful thought and behavior patterns.
The abbreviation HALT stands for, this.
What is Hungry, Angry, Lonely, Tired?
Name the cognitive distortion, or "thinking trap" that assumes the 'worst case scenario' will happen, without evidence.
What is, catastrophizing?
Catastrophizing is a cognitive distortion where individuals exaggerate the likelihood or severity of a negative event, often jumping to the worst possible conclusion. It involves predicting negative outcomes and then believing that if they occur, the consequences will be catastrophic.
When emotions feel too big, this DBT skill helps distract, soothe, and shift attention.
What is, Distress Tolerance?
In Dialectical Behavior Therapy (DBT), distress tolerance refers to a set of skills designed to help individuals cope with uncomfortable or painful emotions without making the situation worse. It focuses on accepting and enduring distress, rather than trying to immediately change or avoid it, especially when the situation cannot be immediately resolved or changed.
These are the 2 categories of triggers we discuss in treatment.
What are internal (feelings, thoughts) and external (people, places, things)?
This is the Stage of Change where someone is thinking about change... but hasn’t started yet.
What is... Contemplation.
The stage of contemplation is characterized by an individual becoming aware of a problem behavior and seriously considering changing it (usually within the next six months,) but is not yet fully committed to taking action. Individuals in this stage are ambivalent, weighing the pros and cons of change, and may be stuck in a state of indecision.
Name one healthy coping skill you've tried recently.
What is........
Open Answer! Tell us about a coping skill you've tried recently.
Coping skills, such as exercising, pursuing hobbies, and practicing gratitude, foster positive habits that support sobriety and overall well-being.
“I messed up once, so the whole day is ruined” is an example of this trap.
What is, all-or-nothing thinking?
All-or-nothing thinking, also known as black-and-white thinking or dichotomous thinking, is a cognitive distortion where individuals perceive situations or themselves in extremes, without acknowledging the middle ground or nuances. This can lead to negative mental health outcomes like depression and anxiety.
The term "Radical Acceptance", means this.
What is accepting reality as it is, without fighting it?
Radical Acceptance involves fully accepting reality, including painful or difficult situations, without judgment or resistance. It's about acknowledging that something is happening or has happened, even if you don't like it, rather than fighting against it. This doesn't mean condoning or approving of the situation, but rather recognizing it as a fact of reality.
These 4 types of Anger were recently discussed in group.
What is... Passive Anger, Aggressive Anger, Assertive Anger, and Chronic Anger.
The four main communication styles are assertive, aggressive, passive, and passive-aggressive.
Tell us about the concept of Grounding, and when it's useful.
What is, a way to bring yourself back to the present moment when feeling overwhelmed.
Grounding techniques are strategies used to help individuals manage intense emotions, traumatic memories, or periods of dissociation by reconnecting them with the present moment. These techniques focus on engaging the senses or engaging in physical activities to redirect attention away from distressing thoughts or feelings and towards the "here and now".
This term refers to the tendency to negatively affect your own progress, because success feels uncomfortable or unfamiliar.
What is, Self-Sabotage?
Self-sabotage is when someone engages in behaviors or thought patterns that undermine their own goals, well-being, or relationships. It's essentially acting against one's own best interests, even when consciously wanting to achieve those goals. This can manifest in various ways, such as procrastination, negative self-talk, or unhealthy coping mechanism.
Create a more balanced thought (reframing) to replace: “I’ll never get this recovery thing right.”
What is...
Open answer :)
“I’ve had hard moments, but I’m still here and still trying.”
“This is new and challenging, but I’ve already made progress.”
“One mistake doesn’t erase all the work I’ve done.”
“I don’t have to get it all right — I just have to keep going.”
“Every time I learn from a mistake, I get stronger in recovery.”
“No one does recovery perfectly. I’m learning one step at a time.”
“Feeling discouraged doesn’t mean I’m doomed.”
“This is tough, but I’ve done tough things before.”
“Even if I fall, I can still move forward.”
“Relapse is a part of some people’s recovery — not the end of it.”
“I’m not where I want to be yet, but I’m not where I used to be.”
“Progress takes time, and I’m showing up... that matters.”
Reframing is a CBT tool that helps you take a step back from a negative or unhelpful thought and look at it from a different, more balanced or realistic perspective.
It doesn’t mean pretending everything is fine or overly positive... it means finding a way to challenge harsh or extreme thoughts and replace them with something more accurate, empowering, and helpful.
Wise Mind is the balance between these two states.
What are Emotional Mind and Reasonable Mind?
"Wise mind" is a concept from Dialectical Behavior Therapy (DBT) that refers to a state of mind where you can make the most effective decisions by integrating your emotional mind (feelings) and reasonable mind (logic). It involves accessing your inner wisdom and intuition, often described as a "gut feeling" or a centered, balanced state.
In Maslow's Hierarchy of Needs.... this is the top level of the pyramid, representing personal growth, purpose, and fulfillment.
What is self-actualization?
Self-actualization is the process of realizing and fulfilling one's full potential. It's the drive to become the best version of oneself and is considered the highest human need in Abraham Maslow's hierarchy of needs. It involves personal growth, self-awareness, and pursuing one's purpose and authenticity.
This is the skill DBT teaches to help you live with painful emotions without making things worse.
What is Distress Tolerance?
Distress tolerance refers to an individual's capacity to withstand uncomfortable or challenging emotional and physical states without resorting to maladaptive behaviors. It involves managing intense emotions and difficult situations without becoming overwhelmed or engaging in harmful coping mechanisms. Essentially, it's the ability to "ride out the storm" of negative emotions and experiences.
True or False: Recovery is only about abstinence from alcohol/substances.
What is, false? (It’s about building a full life, a life with purpose, etc..)
Recovery from addiction is not solely about abstinence, though abstinence is often a crucial component. Recovery is a broader process of healing and change that involves more than just stopping substance use. It encompasses addressing the underlying issues that led to addiction, developing healthy coping mechanisms, and rebuilding one's life in a fulfilling and substance-free way.
One new belief about yourself that you’re working on building.
What is.....
Open answer (e.g., “I can grow,” “I’m enough,” “I deserve support”)
In recovery, it's crucial to cultivate new, positive beliefs about yourself to foster healing and growth. These beliefs can replace negative self-perceptions and empower you to create a fulfilling life. Examples include: "I am worthy of love and happiness," "I am strong and capable," and "I deserve to live a healthy, sober life." Changing beliefs takes time and effort, but it's a vital part of the recovery process.
GIVE and DEAR MAN are used to improve what kind of skills?
What are interpersonal or communication skills?
Within the interpersonal effectiveness module, the GIVE skills are techniques to help individuals communicate more effectively, maintain relationships, and enhance their social interactions. GIVE is an acronym for Gentle, Interested, Validate, and Easy Manner.
DEAR MAN is a DBT (Dialectical Behavior Therapy) skill used to effectively communicate and assert needs in interpersonal situations. The acronym stands for Describe, Express, Assert, Reinforce, Mindful, Appear Confident, and Negotiate, guiding individuals through a structured approach to making requests and resolving conflicts respectfully.
Name all 5 parts of a SMART goal.
What is... Specific, Measurable, Achievable, Relevant, and Time-bound.
SMART goals are a framework for setting effective objectives, ensuring they are Specific, Measurable, Achievable, Relevant, and Time-bound. This method helps clarify what you want to achieve, how to track progress, and when you'll accomplish it.
This is the ability to understand, express, and manage your emotions... and understand others’ too.
What is emotional intelligence?
Emotional intelligence is the ability to understand, use, and manage your own emotions, as well as recognize and influence the emotions of others. It involves being aware of your own feelings and how they impact your behavior and relationships, and also being able to perceive and respond to the emotions of those around you.
Tell us a value you're living by today and how.
What is.......... :)
Open Answer! Tell us about a value you're living by today, and how you're embodying that value in your life.
Values are essential in addiction recovery because they provide a moral compass, guiding individuals towards a more fulfilling and purposeful life beyond substance use. Reconnecting with one's core values helps in rebuilding a positive identity, fostering self-respect, and strengthening relationships, all crucial for sustained recovery.