Cognitive Distortions

Cognitive distortions are irrational thoughts that can influence your emotions. Everyone
experiences cognitive distortions to some degree, but in their more extreme forms they
can be harmful.

Magnification and Minimization: Exaggerating or minimizing the importance of

events. One might believe their own achievements are unimportant, or that their
mistakes are excessively important.

Catastrophizing: Seeing only the worst possible outcomes of a situation.

Overgeneralization: Making broad interpretations from a single or few events. "l felt

awkward during my job interview. I am always so awkward."

Magical Thinking: The belief that acts will influence unrelated situations. "l am a

good person—bad things shouldn't happen to me."

Personalization: The belief that one is responsible for events outside of their own
control. "My mom is always upset. She would be fine if I did more to help her."

Jumping to Conclusions: Interpreting the meaning of a situation with little or no

evidence.

Mind Reading: Interpreting the thoughts and beliefs of others without adequate
evidence. "She would not go on a date with me. She probably thinks I'm ugly."

Fortune Telling: The expectation that a situation will turn out badly without

adequate evidence.

Emotional Reasoning: The assumption that emotions reflect the way things really

are. "l feel like a bad friend, therefore I must be a bad friend."

Disqualifying the Positive: Recognizing only the negative aspects of a situation while
ignoring the positive. One might receive many compliments on an evaluation, but focus

on the single piece of negative feedback.

"Should" Statements: The belief that things should be a certain way. "l should always

be friendly."

All-or-Nothing Thinking: Thinking in absolutes such as "always", "never", or "every".

"l never do a good enough job on anything."

0 2012 Therapist Aid LLC Provided by TherapistAid.com

 Cognitive Distortions
Cognitive distortions are irrational thoughts that can influence your emotions. Everyone
experiences cognitive distortions to some degree, but in their more extreme forms they
can be harmful.

Magnification and Minimization: Exaggerating or minimizing the importance of

events. One might believe their own achievements are unimportant, or that their
mistakes are excessively important.

Catastrophizing: Seeing only the worst possible outcomes of a situation.

Overgeneralization: Making broad interpretations from a single or few events. "l felt

awkward during my job interview. am always so awkward.-

I

Magical Thinking: The belief that acts will influence unrelated situations. "l am a
good person—bad things shouldn't happen to me."

Personalization: The belief that one is responsible for events outside of their own
control. "My mom is always upset. She would be fine if I did more to help her.'

Jumping to Conclusions: Interpreting the meaning of a situation with little or no

evidence.

Mind Reading: Interpreting the thoughts and beliefs of others without adequate
evidence. "She would not go on a date with me. She probably thinks I'm ugly.-

Fortune Telling: The expectation that a situation will turn out badly without
adequate evidence.

Emotional Reasoning: The assumption that emotions reflect the way things really
are. "l feel like a bad friend, therefore must be a bad friend."
I

Disqualifying the Positive: Recognizing only the negative aspects of a situation while
ignoring the positive. One might receive many compliments on an evaluation, but focus
on the single piece of negative feedback.

"Should" Statements: The belief that things should be a certain way. "l should always
be friendly."

All-or-Nothing Thinking: Thinking in absolutes such as "always", "never", or "every-.

"l never do a good enough job on anything."

@ 2012 Therapist Aid LLC Provided by TherapistAid.com

 Describe the situation in a simple way. State only the facts in your description. At this point,
you're not expressing your feelings or asking for anything. You're setting up for the
Conversation using facts.

Why this? The person you 're talking to might not understand or be aware of the situation leading
to your request. By describing itfactually, you 're making sure they understand the
circumstances that are leading yotl to this request.
Example: Let's work through a problem almost every family in North America will face: their
child's first smartphone. Instead of avoiding the issue or giving into your child's request, we'll
communicate and find a solution.
To describe the situation, you might say to your daughter. "I understand that you've been
wanting an iPhone. Your dad and I have discussed it, and I'd like to talk to you about it."

Express how you're feeling using "I' • statements. An "I" statement means that you're taking
accountability and prevents the other person from going into defense mode.
B'77Y' this? It 's important to express ho)" you •refeeling about the situation you 'vejust described

This will help the other person understand where you 're comingfrom.
Example: "Because you're only 13 years old, we're worried that you're not quite ready to have
an iPhone where you'll have full access to apps and the Internet. We feel that while you're pretty
mature for your age, this is a time when you're still learning and it's easy to make mistakes. My
biggest worry is that one of those "mistakes" will end up all over social media. and it will be
harder to overcome."

Assert by either asking for your need or saying no firmly (depending on the situation). To
'*assert" your needs means that you are asking for what you want in a clear and strong way.
Don't beat around the bush or don't allude to what you want.
Why this? No one can read your mind! You might think it 's incredibly obvious what you want,
but the person you 're talking to might have no idea what you 're u'anting. Or, they may
be unclear as 10 exactly what it is you 're askingfor. An unclear expectation is a major source of
away the ambiguity and ask directly and clearly.
contention in relationships. Take
Example: "Your dad and I have decided that we are not going to get you a smartphone this year."

Reinforce by making sure that the other person knows why they should grant your request.
Why this? Relationships are built on reciprocity. We usually do this naturally. (Isomeone does
us afavor, Mie 're more likely to do them afavor in return. Reinforcing in the DEAR BLIX skill
reminds the person that something 's in itJör them. too, and can even help build the relationship.
Example: "We really appreciate how hard you're working in school and how much responsibility
you've shown us by helping out with your younger siblings. We'll be happy to reevaluate this
decision next year."

stay) Mindful. Try not to become distracted by things going on around you. Instead, do your
best to stay focused on the conversation. Ifthe person you're talking to is acting defensive, try to
keep the conversation on course.
 J! "hy this? It 's easy to be distracted. especially in uncomjbr/ahle situations. Unfortunately, M'hen
the conversation gels offcourse.you reduce the chances e/'getling "'hat you 're askingfor.
Stayingfocused until) •ou 've reached a resolution increases your chance for success.
Example: At this time in the conversation with your daughter, you're probably going to get a lot
of rebuttals and backlash. If she brings up that her older brother got his first smartphone at her
age. stay focused on the situation with your daughter instead of following her down a rabbit hole.
It can be effective to repeat yourself by saying, "I understand that this decision is upsetting you

because most people at your school have smartphones. As you continue to show responsibility,
we'll keep that in mind when we discuss it again next year. But this year we're not going to get
you an iPhone."

Appear Confident. Regardless of how you feel on the inside, present yourself as though you
feel confident. Do this by keeping your head up, standing or sitting up straight, making direct eye
contact. and speaking loudly and clearly.

JP77Y this? When you appear confident, what you 're requesting shouldn 't be hard
it signals that
10 grant. Your confidence also makes you seem like a harder person to lurn down.
E.xample: Appearing confident in this conversation with your daughter will give an air of finality
to your decision. You can do this by making eye contact with her, staying mindful of the
conversation, being calm instead of reactive, and stating things clearly.

Negotiate. Remember that you aren•tdemanding anything, you're asking for something. Ifthe
person you're speaking with isn't on board with your request, remember the phrase "give to get".
You might need to alter your request to make it more appealing to the other person. Have a
conversation about how you might be able to resolve the problem together. In the end, you•ll be
able to come to a solution that works for both of you.
JVhy this? One ofthe most inportan/ aspects ofrelationships is hearing each other out and
accommodating each other as much as possible. When you 're Milling 10 negotiate. you show the
other person that you care about theirfeelings and opinions as well.
Example: Listen to your daughter and look for a way that you can both leave the conversation
;atisfied. When asking why she wants a phone, she might express that there are a few apps she's

nost interested in. two apps were Pinterest and Spotify, you might offer to domiload
If her top
hose apps on her iPod. She will feel heard and that she gained something from the conversation.
{ou will feel happy that your daughter is learning to responsibly use technology: one safe step at
time
 this? It •s easy to be distracted. especially in uncomfor/ahle silliations. Unfortunately. u•hen
the conversation gets off course, you reduce the chances ofgelling M'hat you 're a.skingfor.
Stayingfocused until you 've reached a resolution increases your chance for success.
Example: At this time in the conversation with your daughter, you're probably going to get a lot
of rebuttals and backlash. If she brings up that her older brother got his first smartphone at her
age. stay focused on the situation with your daughter instead of following her down a rabbit hole.
It can be effective to repeat yourself by saying, "I understand that this decision is upsetting you

because most people at your school have smartphones. As you continue to show responsibility,
we'll keep that in mind when we discuss it again next year. But this year we're not going to get
you an iPhone."

Appear Confident. Regardless of how you feel on the inside, present yourself as though you
feel confident. Do this by keeping your head up, standing or sitting up straight, making direct eye
contact. and speaking loudly and clearly.
P77Y this? Jl'henyou appear confident. it signals that what you 're requesting shouldn 't be hard
10 grant. Your confidence also makes you seem like a harder person 10 turn down.
E.xample: Appearing confident in this conversation with your daughter will give an air of finality
to your decision. You can do this by making eye contact with her, staying mindful of the
conversation, being calm instead of reactive, and stating things clearly.

Negotiate. Remember that you aren't demanding anything, you're asking for something. Ifthe
person you're speaking with isn't on board with your request, remember the phrase "give to get"
You might need to alter your request to make it more appealing to the other person. Have a
conversation about how you might be able to resolve the problem together. In the end, you'll be
able to come to a solution that works for both of you.
Why this? One ofthe most important aspects ofrelationships is hearing each other out and
accommodating each other as much as possible. When you •re willing to negotiate. you show lhe
other person that you care about theirfeelings and opinions as well.
Example: Listen to your daughter and look for a way that you can both leave the conversation
satisfied. When asking why she wants a phone, she might express that there are a few apps she's

most interested in. If her top two apps were and Spotify, you might offer to domiload
Pinterest
those apps on her iPod. She will feel heard and that she gained something from the conversation.
You will feel happy that your daughter is learning to responsibly use technology: one safe step at
a time.
 Week 12- Summary- Handouts
Week 1- covered negative thoughts and use of quotes for positive thoughts

negative neverforgive

12 THOUGHTS
holding you back
•We are addicted to our thoughts.
We cannot change anything
cannot change our thinking.
Forgve them. You hove learned about trust &
bejng when you open your heort.
You ore stronger now and better equipped to
find the *ind of love you deserve
don't like thent because
they're broken."
Be someone who builOS ond nurtures With on
understandang. heart ond looks for the
in leaves a litee than
+ sarn up a perscn•s enore exjgence sn one
"My past is indicative • too unha py to
«ntyfiature- ntake anyone e happy."
+ Fatted ottemots and mastakes ore oart of + Hoppjness a boomerang. When you catch
Is
the growth process. vatuabte experiences. yourself feeljng unnappy. dotnø something
+ Betng defeated IS a temporary condition; small that makes someone else happy. Whan
g.v.ng up iS what makes permanent. they smite. It watt be nard not to smile bock.
What they can't trust anyone."
think of wee."
+ Ignore the rude people who talk about you + We often keep our hearts closed becauce we
behind your back-exactly where they belong don't trust ourselves to survive the pain agatn.
True strength being Wise enough to walk + We come to realize our true strength through
away from the nonsense proudly. hurt and suteer•ngs.
"Everyone else is doing it,
happy sorneday. so it ntu.st be right.
+ Today is the otaest you-ve ever been and uve YOUR "fe.
the youngest you willever be again. + Never hide who you are.
+ The perfect moment to follow your values The only sname •s to have shame.
and pursue your own dreams nowis + Stand up for what you believe in.
can "It's too late, never get better.
not good enough," etc. 11 "It •ciZZ never get zoorse.
+ Our shirts OUR salts ond uit•moteiy + Apprecjate every great moment.
aecerrmnes not only our final destination. Take one Coy at a cime.
but rnore importantly. the voyage and
expenences along cne way moments. good or bad. wouid last forever
"There's so 'nuch that don't have tinte to
couZd go + T ne real tragedy in life ties •n hovjng no
Stap being afraid af what could go wrong. dream to reach.
and start thtnktng of What could 90 right.
Be thankful for at' positsve thsngs you nave + YOU don't have to see the whote staircase:
to fuel an even brighter tomorrow.
you just have to take one step at a t•me
MARC Oes•qnea an: Catherina Chla

Motivational Ouotes to Assist with Positive Thouahts

Faith is having a positive attitude about what you can do and not worrying at all about what

you can't do." Joyce Meyer

"The happiest people don't have the best of everything, theyjust make the BEST of everything."
Unknown

"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson

When you stop chasing the wrong things, You give the right things a chance to catch you. •
Lolly Daskal

Victor Hugo
"Even the darkest night will end and the sun will rise."

Always end the day with a positive thought. No matter how hard things were, tomorrow is a
fresh opportunity to make it better." Unknown

Everyday may not be Good, but there is something Good in Everyday."— Alice Morse Earle
"It's not hard to make decisions once you know what your values are." — Roy E. Disney

"Even if you stumble, you're still moving forward." — Victor Kiam

Week 2- Change starts with your thoughts

Attitude: Refers to a set of emotions. beliefs, and behaviors toward a particular object. person.

thing. or event- can be positive (confidence, happiness, sincerity, determination), negative

(frustration, doubt, anger), neutral or sikken (aggressive level of negative- state of mind that

destroys every image, constant state of negativity)

They can be influenced by experience, social roles and norms, classicaJ (create positive
emotional reactions to an object, person, or event by associating positive feelings with the target
object.) and operant conditioning (strengthen desirable attitudes and weaken undesirable ones
such as connect the behavior with something negative to choose alternative behavior), and
observing people in an environment

GROWTH FIXED
MINDSET MINDSET
s F reed orn Limiting
40

40

— Failure is an — Failure is the

opportunity to grow— limit of rny abilities—

GROWTH FIXED
MINDSET MINDSET at •t oe note
"Challenges help rno to grow"

—When frustrated.
give up¯
like to
now thin
 GROWTH
MINDSET
Is F reed om
Persevero In +he face of foJJurac challen
Efer+ Is required {e build new $kJJls Thrøa+enad
F)nd in success Døslre
Embrace chaJ)en905
Aeeep+ crJ+JcJcm
Desire learn
Bulld abJlJ4ies

"Failure is an
opporti-unityto grow"
GROWTH
MINDSET
can roar-n to anything t
"Challenges help me to grow—
—My effort and attitude
deterrvine my abilities—
— Feedback is constructive—

— I like to try
new things—
 FIXED
M INDSET
is Limiting
chonensøs
Threa+ened by
leek
is

Fixed abilÅies

"Failure is the
limit of my abilities"

FIXED
MINDSET
—I'm either good at it or I'm not—
• My
don't can
to be challenged •
—My pot•ntial is predetermined—
•n,Nhen I'm frustrated.
give up"

stick to what i know—

 connect the behavior with somethltut n
ine people in an environment

GROWTH
MINDSET
I s Freedom
Effor4 build new okJJlo

Embrace challengea

Desire +0 learn
Build abili+ies

"Failure is an
 . or event by associating positive feelir1L'(. v.

'then desirable attitudes and weaken undesi

thing negative to choose alternative behavio

FIXED
MINDSET
1st Limäfing
easily •

11S
Thega+ened by b+hers sueeese
leek srKat-+

is Gui+jess

Fixed aSili+iés
 Find in

Embrace challenges
Aeeep4
DecJre learn
Build

"Failure is an
opportunity to grow"
GROWTH
MINDSET
can roar-n to do anything i
"Challenges help rne to grow—
effort and attitude
determine my abirities—
—Feed back is constructive—

"l like to try

new things¯
 "Failure is the
limit of roy abilities"

FIXED
.i;..
MINDSET
—I'm either good at it or I'm not"
— My obditios aro
•tdon* tike can either do
to be challongod— can't—
t

—My potential is predetermined—

•'When Ymfrustrated,
give up"
arc
stick to what
 "It's not hard to make decisions once you know what your values are." — Roy E. Disney

"Even if you stumble, you're still moving forward." — Victor Kiam

Week 2- Change starts with your thoughts

Attitude: Refers to a set of emotions. beliefs, and behaviors toward a particular object- person.
thing. or event- can be positive (confidence, happiness, sincerity, determination), negative
(frustration, doubt, anger), neutral or sikken (aggressive level of negative- state of mind that
desmys every image, constant state of negativity)

They can be influenced by experience, social roles and norms, classical (create positive
emotional reactions to an object, person, or event by associating positive feelings 'Gt.h the target
object.) and operant conditioning (strengthen desirable attitudes and weaken undesirable ones
such as connect the behavior with something negative to choose alternative behavior), and
observing people in an environment
Week 3- Taking the Escalator website- Changing the channel

One of the primary aspects of Cognitive Behavioral Therapy (CBT) Involves enhancing tho ability

to effectively manage our thinking. One way to do this Is to recognlzc negative thlnklng
basic
patterns and then try to shift our thinking more reasonable and positive dlrectlon. This can
in a
be challenging, and it takes patience and practice, but with time, when we are able to change
our thinking, we will likely feel better and also make better declslons (with Improved
behaviors).

Unhealthy channel, middle channels (neutral) positive channel

Week 4- goals for positive change- all areas of your life-

Week 5- CBT and Recovery

THOUGHTS
( What we think affects
how we fee/ and act)

BEHAVIOUR EMOTIONS
( WT•at we do affect.s (How we feet affects
how we think and feel) what we think and do)

CBT can be beneficial for people who have substance use HX include:
Learning to identify self-destructive thoughts and actions
Finding ways to monitor such thought patterns
Learning new, more adaptive ways of thinking
Applying skills that have been learned in new situations and settings
Exploring new ways to handle stress and difficult

Substituting old habits that contribute to substance use with more positive and enduring
actions enhances a person's ability to function and aids in long-term recovery.

CBT creates for a new set of attitudes and skills on which to rely for the long run. These
attitudes and skills not only improve your sense of self-efficacy (confidence in the ability to
exert control over one's motivation, behavior, and social environment), they also lead to a
reduction in life stressors that might otherwise increase the risk of relapse.
11thy channel, middle channels (neutral) positive channel

4- goals for positive change- all areas of your life-

5- CBT and Recovery

THOUGHTS .1

( What we think affects

how wefeel and act)

BEHAVIOUR EMOTIONS
(VVhat we do affeas (How we Jeet affecÜ
how we think and feel) what we think and do)

can be beneficial for people who have substance use HX include:

Learning to identify self-destructiv thoughts jandactions

Finding ways tc monitor such thought patterns
 Week 6. CBT
ABCDE model reviewed
Assertive communication- 3 Fs, DESK
Cognitive Distortions

Week 7- My Resilience Mantra

I will not give into sadness

I will not let my thoughts control the way I feel

I will never, ever give up

I will stay positive and work on a solution

My life is great with all the positive and negative things in it

I allow myself to be happy no matter what

I am enough and am complete I

DBT- Mindfulness

3 states of mind we are all in: Wise mind (ideal state of mind to make decisions), and two states of mind
make up the wise mind: emotional mind (depth of emotions- this is where impulsivity comes from) and
logic mind (deals with empirical facts) - wise mind is in the middle of these 2 states of mind we are
aware of our feelings, and we decide how way to honor our feelings and goals. In wise
to act in a
mind if we were angered, we would acknowledge our feelings and act in a way that would not
create negative consequences for ourselves

Learn to be more of feelings and internal states- The goal is to develop a lifestyle of participating
with awareness. 2 skills to get there- the what and how skills

What skills-
Observing- paying attention on purpose to present moment- thoughts, feelings, behaviors- assists with
being able to manage the feelings, thoughts and behaviors- use of STOP (Handout 4A)
Describing- putting words onto what we are observing, helps to take a step back and aware of what is
happening- instead use of label utilize watching and seeing- not describing the content EX• instead of
saying I am feeling anxious- say am having an emotion, am having a thought (handout 4B)
I I

Participating- committing ourselves to the present moment and removing the auto pitot, fully immersed
in the activity

How skills-
non-judgmentally- not good or bad (Handout 5A)
one-mindfully- not multi-tasking- EX-not listening to our friend and texting (Handout 5B)

effectively- successful, working towards the goal (Handout 5C)

week 8- Problem Solving- Interpersonal Effectiveness DBT module
DEARMAN (objective effectiveness)

Describe the situation, Express your Feelings, Assert yourself, Reinforce and reward those who
respond well, stay Mindful, Appear Confident, Negotiate

GIVE (relationship effectiveness)

Gental, Interested, Validate, Easy

FAST (self-respect effectiveness)

Fair, Apologies, Stick to Values, Truthful

5 types of communication- verbal, non-verbal, written, listening, visual

4 styles- passive, passive aggressive, aggressive assertive, manipulation

Week 9- Coping tools- Distress Tolerance DBT module

Radical Acceptance and use of distraction
Radical acceptance does not mean you agree with the situation or action. It means you are
acknowledging the event happened and is real. Acceptance means not fighting the reality

ACCEPTS
Activities, contributing, comparisons, emotions, pushing away, thoughts, sensations

Mindfulness distress tolerance

5 (see), 4 (feel), 3 (sound), 2 (smell), 1 (taste)

Week 9A- Emotion Regulation DBT Module

STOP skill

Opposite Action
ABC
• Accumulate positive- pleasant activities

• Build Mastery- practice

• Cope ahead-prepare to manage stress, think through the process

Week 10- Hierarchy of Values

DEADS
Deny/Delay, Escape, Avoid, Accept or Attack, Distract, Substitute

Unconditional Acceptance

Week 11- Emotion Regulation of Invalidating Environment, Self Enhancement, Self-Promotion