Cognitive Errors
This cognitive error involves viewing situations in “all or nothing” terms, with no middle ground.
What is polarized thinking / black-and-white / all-or-nothing thinking?
“I need to use drugs to relax” has this type of alternative belief: “I may want to use drugs, but I don’t have to.”
What is a rational alternative?
Viewing the world as either “perfect” or a “failure” is this type of thinking.
What is black-and-white / all-or-nothing thinking?
HALT stands for these four states that can increase relapse risk.
What is Hungry, Angry, Lonely, Tired?
Core beliefs are often formed during this stage of life.
What is early childhood?
CBT stands for this.
What is Cognitive Behavior Therapy?
Taking slow, deep breaths can help reduce this physical symptom of anxiety.
What is rapid heartbeat or muscle tension?
Believing you know what someone else is thinking without proof.
What is mind reading?
DAILY DOUBLE
“Once an addict, always an addict” can be reframed as this type of recovery-oriented thought.
Only paying attention to negative details while ignoring positives is called this.
What is mental filter?
Name one high-risk emotional state from the relapse prevention list.
What is anger, boredom, guilt, impatience, or resentment?
This questioning method can help uncover core beliefs by repeatedly asking, “What does this thought mean?”
What is the downward arrow technique?
The Cognitive Behavior Model looks like this.
What is a triangle?
Writing in a journal about your feelings is an example of this coping type.
What is emotional expression?
Expecting disaster and imagining the worst-case scenario.
What is catastrophizing?
The Disputing Irrational Beliefs technique says to start by asking this: “Can I _____ support this belief?”
What is rationally?
Predicting the future negatively without evidence is this thinking style.
What is fortune telling?
Relapse is defined as a return to these four things that lead back to active addiction.
What are attitudes, thoughts, feelings, and behaviors?
Give one example of a question from the Downward Arrow list that focuses on the future.
What is “If this is true, what does it mean for my future?”
CBT focuses on the connection between these three things.
What are thoughts, feelings, and behaviors?)
Practicing being fully present in the moment without judgment is called ____.
What is mindfulness?
This error is when you generalize one or two qualities into a negative judgment about someone or something.
What is global labeling?
One irrational belief says, “My life is too hard, life shouldn’t be this difficult.” Which disputing question could challenge this?
What is “What is the evidence for or against this idea?”
The style where you magnify others’ strengths and minimize your own is called this.
What is magnification and minimization?
DAILY DOUBLE
Relapse is not a single event, but a process that begins well before someone takes a drink or uses a drug. Name two early warning signs from this process.
Core beliefs can often exist outside of this type of awareness.
What is conscious awareness?
This is the term for thoughts that happen automatically without conscious effort.
What are automatic thoughts?
Using positive self-statements like “I can handle this” is called ____.
What is positive self-talk or affirmations?
Expecting other people will change to suit you if you pressure them enough.
What is the fallacy of change?
Distinguishing between “wants” and “needs” is a hallmark of this type of belief.
What is a rational belief?
This style uses words like “should” and “must” to place unreasonable demands on oneself.
What is should’ing and must’ing?
Always wanting results immediately or always wanting your way are examples of this category of relapse factor.
What is impatience or unrealistic expectations?
In the example provided, the thought “I’m definitely going to fail this exam” eventually revealed this core belief.
What is ‘I’m a failure’?
The ABCs stand for this.
A - Antecedent (activating situations or life events)
B - Behaviors (actions or emotions)
C - Cognitions (beliefs, attitudes, thoughts)
DAILY DOUBLE
Scheduling enjoyable activities to improve mood is called ____.