Cognitive Distortions
This distortion happens when you see things as all good or all bad, with no middle ground.
Black-and-white (all-or-nothing) thinking.
"I made one mistake in my recovery, so I am a total failure."
All-or-nothing OR black-and-white thinking
What is one way to challenge a negative thought?
Ask for evidence or re-frame the thought
What is one common emotional trigger for relapse?
Your friend cancels plans, and you assume they don't like you anymore. What is a healthier way to think?
Catastrophizing
"Since I had a craving today, I must be on the verge of relapse."
Catastrophizing
Instead of saying, "I cannot do this," what is a healthier way to think?
If you feel tempted to relapse, what is one step you can take?
Call a sponsor, use coping skills, or remove yourself from the situations.
You feel anxious about a job interview. What is a helpful self-talk phrase?
"I am prepared, and I can handle this situation."
Believing that you are the cause of negative events, even when it is not your fault.
Personalization
"I will never be able to stay sober because I messed up in the past."
Overgeneralization
This practice helps you stay present and avoid overthinking.
Mindfulness
If you catch yourself thinking, "I will never stay sober," what should you do?
Challenge the thought and replace it with a realistic one.
You had a stressful day and start thinking about using. What can you do instead?
Go for a walk, journal, talk to someone, or practice deep breathing.
Focusing only on the negative and ignoring nay positive aspects of a situation.
Mental filtering
"Everyone thinks that I am weak for struggling with addiction."
A way to remind yourself of your progress and stregnths.
Positive affirmation or self-reflection.
True or false: Urges to use mean you are failing in recovery.
False, urges can be normal and are able to be managed.
You made a mistake at work and think, "I am terrible at my job." How can you reframe this?
"Everyone makes mistakes, and I can learn from this."
Predicting the future negatively without any real evidence.
Fortune telling
"If I do not feel 100% confident, then I must not be ready for recovery."
Emotional reasoning
Instead of thinking "nobody understand me," what is a healthier thought?
"Some people may not understand, but I can find support from those who do."
Name three coping skills that can help when facing high-risk situations.
Deep breathing, calling a friend, exercising, journaling?
What else?
You are struggling with a craving and think, "I cannot do this." How can you reframe this thought?