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Thinking Errors: Understanding and Addressing Them to Improve Recovery

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Review cognitive distortions and irrational thoughts; the function and impact of these thought patterns, ways to address these thought patterns and how it impacts recovery

Published in: Health & Medicine
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Thinking Errors: Understanding and Addressing Them to Improve Recovery

  1. 1. Thinking Errors Understanding and Addressing Them Part of the Co-Occurring Disorders Recovery Coaching Series Presented by: Dr. Dawn-Elise Snipes Executive Director, AllCEUs
  2. 2. Objectives  Define Thinking Errors  Explore the different types of thinking errors  Cognitive distortions  Irrational Thoughts  Evaluate how thinking errors can play into our basic fears: Rejection, isolation, the unknown, loss of control, failure  Identify ways to  Increase awareness of thinking errors  Address thinking errors  Address basic fears Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  3. 3. Why I Care/How It Impacts Recovery  Thinking errors, or stinkin’ thinkin’ plays a large part in keeping people miserable  Addiction, depression, anxiety, anger and guilt often stem or are made worse by faulty thinking  Addressing these thought patterns will help you:  Not make a mountain out of a molehill  Focus on the things you can change  Identify and eliminate thought patterns that are keeping you stuck Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  4. 4. What are Thinking Errors  Cognitive Distortions take a thought and manipulate it to  Fulfil your expectations of a situation  Conform to your current head space (negative begets negative)  Irrational Thoughts are beliefs/thoughts that you may hold that  Are usually extreme (I must have love and approval from everyone all the time)  Are unrealistic  Create feelings of failure, inadequacy, disempowerment Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  5. 5. Cognitive Distortions  Personalizing  Mindreading  All-or-Nothing/Polarized  Catastrophizing  Overgeneralization  Shoulds  Recency/Availability Heuristic Evaluate how thinking errors can play into our basic fears: Rejection, isolation, the unknown, loss of control, failure Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  6. 6. Irrational Beliefs  If I make a mistake, it means that I am incompetent.  When somebody disagrees with me, it is a personal attack.  I must be liked by all people.  My true value depends on what others think of me.  If I am not in a relationship, I am completely alone.  Success and failure are black and white. There is no gray. Evaluate how thinking errors can play into our basic fears: Rejection, isolation, the unknown, loss of control, failure Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  7. 7. Irrational Beliefs  Nothing ever turns out the way you want it to.  If the outcome was not perfect, it was a complete failure.  If something bad happens, it is my fault.  The past always repeats itself.  If it was true then, it must be true now. Evaluate how thinking errors can play into our basic fears: Rejection, isolation, the unknown, loss of control, failure Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  8. 8. Irrational Thoughts Quick Help  What is upsetting me?  Why is this upsetting me?  What are the FACTS for and against this belief  Am I reacting based on facts or feelings?  What cognitive distortions am I using?  What irrational thoughts am I using? Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  9. 9. ABC-DEF  Activating Event (What happened)  Beliefs  Obvious  Negative self-talk//Past tapes  Consequences  Dispute Irrational Thoughts  Evaluate the Most Productive Outcome  Is this worth my energy?  How can I best use my energy to deal with or let go of the situation? Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  10. 10. Triggers—Coping Skills  Distract don’t react  Talk it through  Urge surf  Notice how you are feeling  Remind yourself it increases and decreases like a wave  Notice changes as the urge goes out  Change and Challenge thoughts  You CAN do it  Don’t romanticize the use Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  11. 11. Constructive Self Talk  Pinpoint what you tell yourself about an urge that makes it harder to cope with the urge  Use self-talk constructively to challenge that statement. An effective challenge will make you feel better (less tense, anxious, panicky)  What is the evidence  What is so awful about that  You are a regular human being and have a right to make mistakes Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  12. 12. Distressing Thoughts Worksheet  What is the evidence  Am I assuming causation where no exists?  Am I confusing thought or feeling with fact?  Am I close enough to really know what is going on?  Am I thinking in all-or-none?  Am I using extreme words like always or never  Is the source of the information credible  Am I confusing low with high probability  Am I focusing on irrelevant factors?  Is this thinking getting me closer to what I want?  What are the advantages/disadvantages to thinking this way  What difference will this make in a month/year. Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  13. 13. Other CBT Interventions  Recognize how  Thoughts can cause feelings  Feelings can cause thoughts  Activity scheduling to increase positive emotion and mastery  Exposure with Response Prevention  Recognize Negative Thoughts  Problem-Solving Skills Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  14. 14. Group Activity  List thinking errors and discuss how those patterns protected you until now  Example: Prevented you from being disappointed if you expected to fail or expected people to leave  Identify thinking errors that you can, currently, eliminate and a countering mantra  I need to be loved by everybody all the time  I need to love myself all the time and not everybody is capable of loving. It is about them, not me.  Identify thinking errors that you still hold onto and why, then develop a plan to start addressing them. Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  15. 15. Decisional Balance  This thought pattern was learned over a long period of time  It served a purpose and was more beneficial than the alternative  Changing your outlook means seeing how this thought pattern is destructive, and alternate thought patterns may (now) be more helpful.  Example: In an addicted home the mantra is don’t talk, don’t trust, don’t feel. For a child from an addicted home negative thinking helped you align with the primary caregiver and provided safety. As an adult, you no longer require that safety. Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  16. 16. Apply It  Identify 3 ways you could have used this information in the past week.  What was the situation?  What did you do?  How effective was that for you?  Short term  Long Term  If you would have had this new information, what could you have done differently?  How would that have changed the outcome?  How can you start integrating this knowledge into your routine Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum
  17. 17. Summary  Cognitive Behavioral Therapy is a technique that helps people:  Understand how thoughts create feelings and vice versa  Identify and address negative self talk  Issues and events from the past do not need to continue to negatively impact a person  Thinking errors are learned and can be unlearned  These thought patterns help to form and maintain a negative or vulnerable self image.  Healthy thought patterns can help people feel more empowered and worthy of love. Recovery & Resilience International in partnership with AllCEUs.com Co-Occurring Disorders Recovery Coaching Curriculum

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