In the second article (Changing Thinking) of this series on learning to change our thinking, some of the tools...
In the second article (Changing Thinking) of this series on learning to change our thinking, some of the tools for this process were introduced. This article will present more details of each thought-changing skill and will provide the practical application of each skill.
Individuals who recognize that their own thought process is having a negative impact on how they feel and ultimately how they behave or ask why their addiction is so hard to overcome will benefit from the use of evidence-based tools in restructuring their thinking in order to feel differently and make healthier choices for their lives.
Cognitive behavioral therapy CBT is an effective tool in addiction treatment, as it employs cognitive restructuring addiction methods to alter harmful thought patterns associated with addictive behaviors.
Cognitive behavioral interventions, including cognitive behavioral therapy techniques, help individuals develop coping skills to manage triggers related to drug abuse and substance abuse, contributing to successful substance abuse treatment. In clinical psychology, cognitive behavioral therapies are also utilized for anxiety disorders, showcasing their versatility in addressing both mental health and addiction challenges.
It is just what it says it is, stopping those thoughts that are negative or detrimental.
When you catch yourself with these thoughts, STOP the thought immediately.
Say No to those thoughts, put those thoughts in check.
Some people will visualize a big red stop sign or see themselves 'slamming on the brakes' or 'slamming a door' on negative self-talk.
Once you stop the thought it will try to come right back so it may be necessary to use this tool repeatedly or another one that works in the moment.
This means to be rational or realistic with that negative thought.
If you often have thoughts of, "I'm a bad person" or "I'm a loser" repeating "positive statements" to yourself that you don't really believe, or just saying to yourself what you think you ought to say won't convince you that what you are thinking about yourself isn't true.
By asking yourself, 'How can I rethink/reframe this thought to feel better about myself and actually believe it?', can through practice, change that negative self-talk.
Develop and implement statements that increase self-mastery and confidence.
Such as, "I have solved bigger problems".
As much as I know that positive thinking impacts how I feel, my thoughts still have to be believable to me.
Meaning, that I can tell myself "I'm worth being loved" all day long but if my Core Beliefs about myself says differently, the positive statement will, in most cases, not be effective in changing my negative self-talk.
(In the next article of this series Negative Core Beliefs will be addressed)
This is a form of distraction, to think about something else, such as a task that needs to be done or something that is encouraging or fun to think about, such as doing a hobby you enjoy, reading a book, or watching a TV show to redirect or distract your thoughts away from the negative ones.
Become more aware of thoughts.
When an event happens (or is about to happen), we all have thoughts about the event without even trying.
These are referred to as 'automatic thoughts'.When we are feeling emotions, such as fear or sadness the automatic thoughts can become biased towards more negative outcomes or evaluations.
One of the first steps of changing your response to events is to become more aware of the associated thoughts.
To get better at catching these thoughts, you may want to try keeping a thought record.
Typically, a thought record includes columns for events, your thoughts, and your feelings.
Question the accuracy of your assumptions and interpretations.
Once you begin to recognize the thoughts associated with the event and your feelings, the next step is to check how accurate and realistic the thoughts really are.
We don't routinely do this step on our own because the thoughts occur so quickly and because we just assume our thoughts are accurate.
To get better at checking your thoughts, you can practice examining the realistic and unrealistic aspects of the thoughts.
It is also possible that some thoughts seem quite realistic in certain situations at certain times, but less so in others.
Actively challenge thoughts that are unhealthy for you.
During this step, you learn how to challenge automatic thoughts and develop healthier ways to respond to the situation.
Some specific techniques that you can use include considering what you may tell a friend in a similar situation, and learning to accept the possibility of unpleasant or unwanted experiences without becoming catastrophic.
And my favorite is weighing the evidence that supports or refutes the thought your "taking your thoughts to court".
When in court you look for the evidence or proof that the thoughts you are having are truthful.
Feelings and opinions are ruled out, inadmissible in that moment because they may not be based on truth or fact.
Suggestion
Summary
Thought-Stopping
Thought-stopping involves halting negative thoughts immediately, allowing for a shift in focus. This cognitive behavioral intervention is useful in cognitive therapy for addiction treatment and mental illness.
Reframing Thoughts
Reframing thoughts encourages altering negative perceptions to more rational ones, enhancing self-belief. It is a core component of cognitive behavioral therapy and aids in relapse prevention.
Thought Conditioning
By reinforcing positive thoughts and diminishing negative ones, thought conditioning helps reduce the desire for substances. Cognitive behavioral therapists use this technique as part of cognitive behavioral treatment.
Coping Statements That Affirm "I can handle it"
Developing affirmations increases confidence and self-mastery, vital in managing stress. Cognitive behavioral therapists often incorporate these statements to strengthen cbt techniques.
Positive Thinking
Positive thinking must be believable to counteract negative self-talk effectively. Cognitive behavioral therapy emphasizes realistic affirmations to support mental health.
Redirecting Thoughts
Redirecting thoughts involves focusing on tasks or enjoyable activities to distract from negativity. This cbt technique is beneficial in addiction treatment and relapse prevention.
Catching Your Thoughts
Becoming aware of automatic thoughts helps in understanding emotional responses to events. Cognitive behavioral therapists teach this as part of cognitive behavioral therapy to manage mental illness.Checking Your ThoughtsChecking thoughts involves questioning their accuracy to ensure they are realistic. This cognitive behavioral intervention is central to cognitive behavioral treatment for addiction and mental health.
Challenging Your Thoughts
Challenging thoughts means actively disputing unhealthy beliefs and developing healthier responses. Cognitive behavioral therapy uses this approach to foster cognitive change and prevent relapse.
Learning to change how you think in order to change how you feel and behave is essential for changing your life, whether that be to live a true life of recovery from alcohol and other drugs, or to change the way you see yourself in the mirror.
The tools covered in this article, if used, regularly, consistently, can and will change your thinking.
Remember, practice, practice, practice, is necessary for whatever tools you use, to eventually make the difference you are looking for in your day-to-day life.
Restructuring how you think about yourself and your view of the world around you will ultimately enrich your life by improving your self-worth and self-confidence.
As pointed out at the beginning of this series, to sustain a life in recovery means changing the people, places, and things, however, thinking must also change.
Ask for help if you need more direction or professional guidance in changing how you think.
Start your change today. You've got this!
I am a Licensed Professional Counselor, and owner of Overcomers Counseling. I'm dedicated to helping individuals find strength and healing through life’s challenges. With a deep understanding of mental health and years of professional experience, I specialize in fostering hope and resilience while equipping her clients with tools to thrive. Passionate about empowering others, she creates a safe, supportive space where everyone feels seen, valued, and capable of overcoming obstacles on their path to well-being.
Alcoholism refers to a disease that is characterized by a strong craving for alcohol and an inability to control one's drinking.
Alcohol abuse is a pattern of drinking that leads to problems in one's personal, professional, or social life.
Yes, alcohol abuse is a treatable condition. However, it often requires professional treatment to overcome. With the right support, though, anyone can overcome alcohol abuse and regain control of their life. It's important to reach out for help if you or someone you know is struggling. With the right treatment, anyone can overcome alcohol abuse and regain control of their life.
If you think you might be struggling with alcohol abuse, the first step is to talk to your doctor. Your doctor can help you assess your drinking habits and recommend treatment options. There are also many different types of treatment programs available for alcohol abuse, so you can find one that fits your needs and circumstances. Additionally, support groups can be a valuable resource for anyone struggling with alcohol abuse. These groups provide a safe space to share your experiences and connect with others who are facing similar challenges.
Dealing with someone who is addicted to drugs or alcohol can be difficult. It is important to remember that addiction is a disease, and the addict is not responsible for their behavior. You can offer support and understanding, but it is important to set boundaries. You can also get help for yourself through therapy or counseling.
Some common signs of alcohol abuse include drinking more than intended, neglecting responsibilities, and continuing to drink despite negative consequences
