Developed by Dr. Aaron Beck, it allows people to see the link between how they think, how they feel and how they behave. In addition, this link is not only part of the reason for the addiction, but it is the way to effectively and positively shift the mindset to leading a healthier, sober and clean life. If we are not aware of our internal thought processes, it can be very difficult to manage our unconscious behavior that might drive us to pick up alcohol or drugs. Paying attention to our thinking can be a challenging task, but learning to recognize and manage our thinking patterns is critical to the success of staying sober long term. Writing down thoughts and feelings can be a powerful tool for self-exploration and identifying thinking errors. Journaling allows individuals to track patterns in their thinking, reflect on the consequences of their actions, and brainstorm alternative responses to challenging situations.
Discounting the Positive
Identify never, always, cannot and all absolute statements – listen to your thoughts and identify when you are using the all-or-nothing words. When you hear these words in your thoughts, ask yourself if this is really true or is this all-or-nothing thinking. These errors are not exclusive to any one group; they’re a universal aspect of human sober house cognition. However, their impact can vary significantly depending on their frequency and intensity. In the next sections, we’ll delve into what causes these distortions, the problems they can lead to, and their specific manifestation in the realm of addiction.
- Our community is about connecting people through open and thoughtful conversations.
- A commonly seen cognitive distortion is the tendency to flatten outcomes into simple black and white.
- That’s another phenomenal thing about the brain- it’s malleable, it will change to support your new habits.
- With black and white thinking you can easily categorize people and situations without having to actually think about the impact or consequences.
- These risk factors reflect a specific vulnerability to substance misuse and various environmental factors such as psychopathology and criminal behavior.
- This thinking error involves focusing only on the negatives in a situation while ignoring the positives.
Addictions We Treat
Addiction can change the way we think, the way we feel, and the way we behave as well. This fatalistic view assumes that past behaviors permanently dictate the future. It dismisses the possibility of recovery and personal growth, no matter how long someone has struggled with addiction. Because for the addicted brain to fire all of those things, the situation has to be bigger and more dramatic. I often hear family members say addicts are addicted to drama and chaos, and there’s some truth to that- because for my brain to wake up and fire, it has to be more dramatic.
Ego-State Therapy
- Angie Carter, CRADC, SAP is a certified reciprocal alcohol and drug counselor and DOT certified Substance Abuse Professional.
- Traditional explanations refer to the chemical hooks that are delivered by drugs such as alcohol and nicotine, and these are both real and significant.
- It can be helpful to work through your thoughts with a supportive friend or counselor, who can provide a more objective perspective of your situation.
- In fact, the steps outlined above are some of the same strategies used in cognitive behavioral therapy, as well as a number of different evidence-based mental health treatments.
- But, this rigid mindset leaves no room for imperfections, which are human, and essential for real growth and progress.
It can be helpful to discuss in individual and group sessions with people struggling with addictions. So… all of that to say- because our brains function a little differently, I think we are a little more negative by nature because our brains don’t naturally fire the feel-good stuff. In this little pleasure center, your brain releases all the natural feel-good neurotransmitters.
Magnification involves blowing problems out of proportion, while minimization downplays your achievements. Catastrophizing is when you expect the worst possible outcome in any situation. This thinking error example often leads to anxiety and can trigger a relapse if you believe that disaster is inevitable. Awake Therapy, a telehealth company that provides online psychotherapy, counseling, and coaching. He is also the curator of the popular mental health and wellness website, Therapytips.org. Instead, embrace life’s nuances, acknowledge that there is a middle ground in different situations and practice more self-compassion.
What Are Cognitive Distortions?
You may think, “My family is always on my case,” or, “My husband never supports me,” when these things are not always true. Catastrophizing is a common thinking error where an individual anticipates the worst possible outcome, often blowing a situation out of proportion and assuming disaster. Having a strong support network, including friends, family, or support groups, can provide encouragement and accountability.
Tips on How to Cope with Cognitive Distortions in Addiction Recovery
Mind reading involves assuming you know what others are thinking, often leading to misunderstandings and resentment. For example, you might think, “They think I’m weak because I’m in recovery,” without any real evidence. Uplift Recovery Center https://appsychology.com/living-in-a-sober-house/ provides you with recovery in a loving, professional environment. This all-or-nothing thinking assumes that if immediate success isn’t achieved, long-term success is impossible. The information on this site is for informational and educational purposes only.
By learning about these mental obstacles, we can identify them as they occur and put in practice effective methods of getting our minds back on the right track. Understanding these root causes is a crucial step in addressing and altering negative thinking patterns. It allows for a more targeted approach in therapy and self-help strategies, paving the way for healthier and more adaptive ways of thinking. Overgeneralization is a thinking error in addiction where a single event is seen as an unending pattern. For instance, if something goes wrong, you might believe that it will always go wrong, leading to feelings of hopelessness. Assuming that someone’s bad mood or harsh feedback is a personal attack can make life unnecessarily stressful.
All-or-Nothing Thinking in Addiction
Whether you’re still living in addiction or well into your recovery, you can start to dismantle these addictive thought patterns through concentrated effort. Addiction has set hooks into your brain which creates these addictive thought patterns, and you can break free if you start the path to sobriety. “Black and white thinking” is a cognitive distortion where you tend to view situations, people or outcomes in extremes. It’s human nature to crave social validation and it’s natural to feel threatened if we perceive a lack of it, but it does not signal the end of one’s future, relationships or success. Once you start thinking of things this way, you may face increased anxiety, fear of failure and avoid situations which are meant to stimulate or challenge you. In this example, making a mistake is seen as evidence of total personal failure.
