Cognitive Distortions
What is a cognitive distortion?
habitual, irrational thought patterns that cause you to perceive reality inaccurately
What is the 1st stage of recovery?
Precontemplation
(+100 pts for description)
T or F: Coping skills are useless
FALSE!!!!! Coping skills are helpful.
(+100 pts for why they are beneficial)
What is the definition of a trigger?
An external stimulus (like a sight, sound, or smell) or an internal thought that prompts an involuntary, often intense emotional or physiological reaction.
T or F: Consequences are always negative
False! There are positive consequences
(+100 pts for examples of both negative and positive consequences)
What is minimizing?
Making something seem less significant than it really is.
What is the 2nd stage of recovery?
Contemplation
(+100 pts for description)
What are the 2 sets of categories for coping skills?
Internal vs External and Healthy vs Unhealthy
Crowded rooms, loud noises, being yelled at are examples of
Environmental triggers
What is the definition of a consequence?
result or effect that follows a behavior or action
This distortion uses terms like: everybody, nobody, every time, always, never
black-and-white thinking
What is the 3rd stage of recovery?
preparation
(+100 pts for description)
Identify the coping skill and determine if it is healthy or unhealthy.
Jordan had a difficult day at school and felt overwhelmed after arguing with a friend. When he got home, he put on headphones, ignored everyone, and scrolled on social media for six hrs until he fell asleep.
Unhealthy
(+50 pts for identifying the reasons it is an unhealthy coping skill)
Triggers that come from thoughts, memories, emotions are a form of
internal triggers
True or False: Taking accountability can improve relationships after mistakes?
True
Saying "I dont know" is an example of what distortion?
Avoidance
What is the 4th stage of recovery?
Action
(+100 pts for description)
Lately, Chris has been feeling stressed from work. After work he typically hits the gym, and feels relieved afterwards. Chris has stated this gives him a clear mind and puts him at ease.
External
(+50 pts for why it's external)
Instead of reacting immediately when feeling triggered, taking time to pause and think is called
Mindfulness or emotion regulation
Identify the natural consequence:
Taylor punches the wall during an argument and injures her hand while also creating a hole in the wall.
Injured hand and hole in the wall.
How do you battle distortions?
Challenging thoughts, fact checking, positive affirmations
What is the 5th stage of recovery?
Maintenance
(+100 pts for description)
Which is not a coping skill:
deep breaths
drinking alcohol every night to "relax"
Calling a trusted friend
Procrastinating
Doom scrolling
Asking for help
Journaline
Trick question. All are coping skills, HOWEVER, there are differences. Some are unhealthy vs healthy.
(+200 pts for describing unhealthy vs healthy)
What is the difference between disliking something and feeling triggered by something?
A preference or dislike is when someone simply doesnt enjoy, agree with, or want something; but the emotional reaction usually matches the situation and stays manageable.
A trigger is something that activates a much stronger emotional or physical response connected to past experiences, painful memories, fears, or unresolved emotions.
Ex: 'I dont like yelling' vs 'Yelling makes me panic or shut down'
Do your actions only affect you?
No.
(+75 pts for why not)