Cognitive Distortion Homework

My Phase 2 Homework is on Cognitive Distortions (I wrote about the different types of Cognitive Distortions in a previous post). I'm share it here--- please remember that I'm sharing openly. It is uncensored and represents what I thought before, so please don't get worried about me when you read it: Three Cognitive Distortions you tend to use most often and give a personal example of the automatic negative thoughts: Cognitive Distortion: Fortune Teller Effect Automatic Negative Thoughts: If I don’t complete this task at an outstanding level, my boss will think badly of me, they’ll decide I’m ineffective and I’ll get fired. Cognitive Distortion: Disqualifying the positive Automatic Negative Thoughts: I had a good weekend with my family, but now I’m alone and abandoned where I work and it shows that no one really cares about me. The good weekend was just a mirage. Cognitive Distortion: Should statements Automatic Negative Thoughts: I should have been able to pay for all of my kid’s educations, and should have been able to send my wife and kids on more trips, should have been able to give my kids a nest egg when they started out, should have been able to pay for a bigger wedding, better wedding dress, etc…. Because I didn’t or couldn’t I let everyone down and I’m a failure. Thoughts/ Feelings/ Urges/ Actions Related to Family or Significant Other Old Thoughts: No one cares about me, I’ve been abandoned here alone and they only care if I generate income. They know I need help, they know I’m suffering but no one will help me. Feelings: Abandoned. Forgotten. Urges: Forget this pain and sleep. Actions: Drink until I pass out. New Thoughts: My family loves me and cares for me, even if we’re apart physically Feelings: Accepted, supported, loved Urges: Make contact with my family Actions: Call them, facetime, text them Related to your friends Old Thoughts: I need to drink or they won’t accept me, our social life revolves around drinking Feelings: Endangered, on the verge of being rejected Urges: Fit in and be accepted Actions: Drink a lot to make sure I impress everyone New Thoughts: My friends like me for who I am Feelings: Accepted, appreciated, valued Urges: See my friends when I’m sober, with my real personality showing Actions: Stay sober and be myself Related to your ability to stay sober Old Thoughts: I won’t be able to stay sober. How could I go my whole life without having another Guiness? The idea is ridiculous, besides I don’t really have a drinking problem, I just have a problem managing my drinking. Feelings: Hopeless Urges: Might as well drink now, if I can’t go forever without having one. I’ll manage it better this time. Actions: Have a drink, followed by many more New Thoughts: I just need to stay sober today Feelings: Confident, capable Urges: Get through the wave of cravings Actions: Step away, stay sober Related to Work Old Thoughts: I’m a failure, whatever I do that’s good is going to be wiped away by one mistake, one forgotten thing, one bad performance, a new boss or a change of organization Feelings: Hopeless, doomed Urges: Drink so don’t think about it anymore Actions: Get enough to drink that I pass out. New Thoughts: I do my job the best that I can and I do it well. That is within my control. Feelings: Confident, satisfied Urges: Stay sober to stay sharp and do my best Actions: Don’t drink , stay sober and strong Related to treatment at Lionrock Old Thoughts: This won’t help, I’m a hopeless case. Feelings: Hopeless, Doomed to fail and disappoint everyone Urges: Quit so I don’t have to talk about my problem, since it won’t be solved anyway Actions: Quit Lionrock New Thoughts: I can stay sober I just need help Feelings: Hopeful Urges: Seek out help Actions: Share my feelings and experiences openly, take advice