CBT Skills
This three-part CBT model says our thoughts, feelings and behaviors all influence each other.
What is the thought-feeling-behavior triangle?
This DBT idea is the overlap between Emotion Mind and Reasonable Mind, where you use both feelings and facts to decide.
What is Wise Mind?
Mindfulness is often defined as "paying attention, on purpose, in the present moment, without ______"
What is judgement?
This part of the brain involved in choice and impulse control is diminished in addiction, effecting the addict's ability to make sound decisions.
What is the frontal cortex?
The "H" in the common relapse warning acronym HALT stands for this basic physical need.
What is Hungry?
This kind of thinking or cognitive distortion says things in all-or-nothing terms like "always," "never," "everyone," "no one."
What is black-and-white or all-or-nothing thinking?
This four-step DBT crisis skill stands for Stop, Take a step back, Observe, and Proceed mindfully.
What is the STOP skill?
Name 5 things you can see, 4 things you can feel/touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
McCauley identifies this survival brain area as treating the drug like it's as important as air or water to the addict.
What is the midbrain?
This stage of relapse is when the person begins to fantasize about using, and may even begin to plan it out.
What is mental relapse?
In CBT, this skill means catching an automatic thought and asking, "Is this 100% true? What's the evidence for and against this?"
What is challenging/checking a thought or cognitive reframing/restructuring?
This DBT skill helps quickly calm the body: changing temperature, intense exercise, paced breathing, and paired muscle relaxation.
What is the TIPP skill?
Name 3 ways mindfulness can help with relapse prevention.
Examples: notice triggers earlier, create a pause before reacting, lower stress, help tolerate cravings without acting, etc.
The film says that once you "cross the line" into addiction, your brain can't fully go back to the way it was before--like a cucumber that becomes a _____.
What is a pickle?
This word describes people, places, and things that increase risk for craving and relapse.
What are triggers?
Give one example of a more balanced replacement thought for: "I already messed up, so I might as well keep using."
Example: "I slipped once, but I can still stop now and get back on track."
This DBT skill tells you to act opposite to the urge your emotion is pushing you toward--for example, reaching out instead of isolating when you feel shame.
What is Opposite Action?
This mindfulness practice uses the breath as an anchor to focus attention, helping to calm the mind and bring awareness back to the present whenever distraction or agitation arises.
What is mindful breathing?
This term refers to the baseline level of pleasure or satisfaction a person’s brain expects, which can be lowered by repeated substance use, making natural rewards feel less satisfying.
What is the hedonic setpoint?
This is often called “people who get you, tell you the truth, and support your sobriety”—sponsors, peers, and others you lean on.
What is a support network/system?
In Cognitive Behavioral Therapy, this type of distorted thinking involves assuming you know what others are thinking about you without real evidence, often leading to shame, anxiety, or avoidance.
What is mind reading?
Name two parts of the DBT skill PLEASE, which protects your mood and reduces vulnerability to relapse.
This kind of mindfulness practice involves slowly scanning through the body from head to toe, noticing sensations like tension, pressure, or warmth without trying to change them.
What is a body scan?
According to Pleasure Unwoven, calling addiction a brain disease does not mean people have no responsibility. What are people still responsible for?
Seeking the support they need. Doing the work of recovery—using treatment, supports, skills, and making changes once they know they have the disease.
Name three elements that belong in a solid relapse prevention plan for after leaving treatment.
Examples: regular groups or meetings, sponsor/mentor, safe housing, crisis plan for triggers, coping skills list, schedule/structure, follow-up therapy, medication management, etc.