Therapy & AA

Cognitive Distortions

100

Seeing only the worst possible outcomes of a situation

Catastrophizing

200

Exaggerating or minimizing the importance of events. You might believe your own achievements are unimportant or that your mistakes are excessively important.

Magnification and minimization

300

Interpreting the thoughts and beliefs of others without adequate evidence. “She wouldn’t go on a date with me. She probably thinks I’m ugly.”

Mind reading

400

The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”

Emotional reasoning

500

Thinking in absolutes such as “always,” “never,” or “every.” “I never do a good enough job on anything

All-or-nothing thinking

Therapy terms

100

When we experience very stressful, frightening or distressing events that are difficult to cope with or out of our control.

Trauma 

200

bitter indignation at having been treated unfairly.

Resentment 

300

excessive emotional or psychological reliance on a partner, typically one who requires support on account of an illness or addiction.

Co-dependency 

400

a person's ability to manage actual or perceived emotional distress

Distress Tolerance

500

NUTS & ANTS

NUTS refers to Negative Unconscious Thoughts.

ANTS to refer to the Automatic Negative Thoughts that result in anxiety and depression, leading to low self esteem and self doubt

AA Terms

100

A condition of returning to one's old alcoholic thinking and behavior without actually having taken a drink.

Dry Drunk

200

The temporary sensation of euphoria and well-being that is characteristic to those who are new to AA and sobriety

Pink Cloud

300

A common term for relapse- drinking alcohol again after a period of sobriety in AA.

The term is often used as an acronym as well: S.L.I.P; Sobriety Loses Its Priority. 

SLIP

400

This phrase refers to an alcoholic's reversion to old thought patterns and attitudes.

Stinking Thinking:

500

Three Legacies of AA

The Three Legacies of Alcoholics Anonymous are Recovery, Unity, and Service.

AA Principles

100

Principle 4 

Surrender-Letting go of control and surrendering to a higher power

200

Principle 8 

Love-Cultivating compassion and care for oneself and others

300

Principle 10

Discipline-Practicing self-control and making positive choices

400

Principle 5

Integrity-Living in alignment with one’s values and principles

500

Principle 6 

Willingness-Being open-minded and willing to change

DBT Acronyms

100

ACCEPTS

helps people deal with the tough moments life hurls at them.

• Activities: Use positive activities you enjoy
• Contribute: Help out others in the community
• Comparisons: Compare yourself to those less fortunate
• Emotions (other): Make yourself feel something different by provoking humor or happiness
• Push away: Temporarily focus on something else
• Thoughts (other): Force yourself to think about something else
• Sensations (other): Do something that has a strong sensation like a take a cold shower or eat spicy food

200

IMPROVE

IMPROVE is used to help patients relax in a moment of distress.

• Imagery: Imagine a relaxing environment
• Meaning: Find meaning or purpose in what you’re feeling
• Prayer: Either pray to the god you worship or simply chant a mantra
• Relaxation: Take deep breaths, relax your muscles
• One thing in the moment: Keep yourself in the present by focusing all your attention on the task at hand
• Vacation (brief): Take a short break from it all
• Encouragement: Be your own cheerleader by telling yourself you will get through it

300

DEARMAN

This skill acronym helps people effectively get something they want.

• Describe one’s situation
• Express why this is an issue and how you feel
• Assert yourself by asking for what you want
• Reinforce your position by offering positive consequences
• Mindful of the situation by focusing on what you want and ignoring distractions
• Appear confident even when you don’t feel it
• Negotiate with hesitant people and come to a comfortable compromise

400

PLEASE

This skill focuses on maintaining a healthy body so that one is more likely to have healthy emotions.

• Physical Illness (treat): Get proper treatment if you are sick or injured
• Eating: Eat a balanced healthy diet
• Avoid mood-altering drugs: Stay away from non-prescribed medication and drugs.
• Sleep: Get the right amount of sleep, not too much or too little
• Exercise: Get an effective amount of exercise (yoga classes are a great option!)

500

GIVE 

This skill aids people in maintaining relationships

• Gentle: Use appropriate language while avoiding verbal or physical attacks, putdowns, judgment, and sarcasm
• Interested: Act interested in what is being said when someone is talking to you such as maintaining eye contact, asking questions, and avoiding distractions
• Validate: Show understanding and sympathy to other’s situations
• Easy Manner: Be calm and comfortable