The types of negativity listed above also have the tendency to turn into self-fulfilling prophecies, in all kinds of situations. A bad outcome could then reinforce your negative preconceptions about yourself and your life, causing you to lean into your addiction even more. When something goes wrong, there may be a temptation to blame others – or yourself – for causing the problem. While blame may be appropriate in many situations, there is a real possibility of blowing it out of proportion. People experiencing cognitive distortions are much more likely to latch on to the idea of assigning responsibility for failure, and take it too far.
Support systems
But when the expectation of failure becomes a habit or an instinct, the brain gets stuck in a rut of negativity and has a difficult time finding a way out. Such an attitude results in higher stress levels, lower motivation, and an increase in wasted energy. Telling the Future (also known as Fortune Telling) is where you anticipate situations will turn out badly and convinced that your prediction is accurate. By predicting a negative outcome subconsciously you’ll find ways to make that outcome happen therefore proving that your predictions are accurate. When your thoughts are slipping towards relapse and you’ve challenged whether they truly serve you, it’s time to take contrary action.
Thinking errors, or cognitive distortions, are the deceptive paths that lead us astray. These are irrational, often unconscious, patterns of thought that can skew our perception of reality, fuel negative emotions, and contribute to maladaptive behaviors. They’re like the optical illusions of our mental processes, convincing us of a distorted version of the truth. Journaling is a habit that’s often recommended to people recovering from addiction.
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Addictive Thought Patterns – What They Are + How To Break Them
When engaging in victimhood it’s the belief that you are not responsible for your actions thereby making others responsible for your behavior. This is different than minimizing in that with minimizing you may acknowledge that you have some personal responsibility but do not own up fully to your part. When playing the victim, you get to feel pity for yourself and project the reason for your actions on someone else.
Misery Addiction
The best way to disrupt irrational thoughts is by looking for evidence that contradicts what you’re thinking. For example, if a person is catastrophizing, they can disrupt this thought pattern by thinking back to similar scenarios in the past that ended positively. Scrutinize both your negative and positive evidence to make sure you don’t fall into another negative thought pattern.
“Everyone Else Can Handle Their Problems Without Drugs, So I’m Weak”
- For instance, if something goes wrong, you might believe that it will always go wrong, leading to feelings of hopelessness.
- Mind reading involves assuming you know what others are thinking, often leading to misunderstandings and resentment.
- Once you are aware of what constitutes unhelpful thinking, it becomes easier to recognize when these thoughts occur and work to change your thinking.
- Overgeneralization is a thinking error in addiction where a single event is seen as an unending pattern.
Once you’ve established Sober House Rules: What You Should Know Before Moving In this step, you can then replace your old assumptions with newer and more accurate ones. Cognitive distortions, or thinking errors, can take a toll on our mental health. A common example of overgeneralization thinking in addiction is believing that a single relapse means complete failure.
“I’ve Let My Family Down Once, So They’ll Never Trust Me Again”
They often reinforce negative emotions, leading to distorted interpretations of reality. Our experience has allowed us to come up with several ways to overcome cognitive distortions in recovery. Black and white thinking limits your choices to find creative solutions to life’s problems.
The usage pattern may be daily, before certain tasks, or as a reaction to various triggers. During this phase, guilt and shame may set in, but this doesn’t decrease substance use. Addiction and addiction levels are etiologically complex syndromes strongly influenced by diverse risk factors (including genetic and social influences).
- Breaking the cycle isn’t always easy, nor does it always happen in a straight line – but by reading this article, you’ve already taken the first step towards meaningful change.
- It’s likely that you want to do well and win the approval of significant people in your life.
- The consequence is the negative thoughts and emotions that occur as a result of the event.
- Substance abuse is a pattern of compulsive drug use and dependency frequently accompanied by significant negative effects that can cause physical and emotional harm.
For instance, you might remind yourself that success is a journey, not a race. For instance, if you’re not a CEO earning millions by 30, you might consider yourself a failure. But, this rigid mindset leaves no room for imperfections, which are human, and essential for real growth and progress.
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