Change Your ThinkingChange Your ThinkingChange Your Life!Change Your Life!

Great Lakes Recovery Centers, IncGreat Lakes Recovery Centers, Inc

Behavioral Health ServicesBehavioral Health Services

Robert J. Swanson, LBSW, CADC, CCSMRobert J. Swanson, LBSW, CADC, CCSM

Montillation of TraxolineMontillation of Traxoline

It is very important that you learn about It is very important that you learn about traxoline. Traxoline is a new form of traxoline. Traxoline is a new form of zionter. It is montilled in Ceristanna. zionter. It is montilled in Ceristanna. The Ceristannians gristerlate large The Ceristannians gristerlate large amounts of fevon and then brachter it amounts of fevon and then brachter it to quasel traxoline. Traxoline may well to quasel traxoline. Traxoline may well be one of our most lukized snezlaus in be one of our most lukized snezlaus in the future because of our zionter the future because of our zionter lescelidge.lescelidge.

QuizQuiz

What is traxoline? What is traxoline? Where is traxoline montilled? Where is traxoline montilled? How is traxoline quaselled? How is traxoline quaselled? Why is it important to know about Why is it important to know about

traxoline?traxoline?    (Attributed to the insight of Judy Lanier) (Attributed to the insight of Judy Lanier)

Changing Thinking Changing Thinking HabitsHabits

BehaviorsBehaviorsFeelingsFeelings

ThoughtsThoughts

PhysicalPhysical

EnvirEnvironmentonment

Changing Thinking Habits Changing Thinking Habits (Continued)(Continued)

Our thoughts control how we feel and behave. Our thoughts control how we feel and behave. Your thinking habits have got you where you Your thinking habits have got you where you

are today. If you change your thinking, you will are today. If you change your thinking, you will change your life. change your life.

If you always think, the way you have always If you always think, the way you have always thought, you will always get what you have thought, you will always get what you have always got. If you want to have a better life, always got. If you want to have a better life, you must change your thinking.you must change your thinking.

Changing your thinking/belief patterns is Changing your thinking/belief patterns is possible. You need to question all your beliefs.possible. You need to question all your beliefs.

Stop, Drop, and ShopStop, Drop, and Shop!!!!

When you find yourself angry, Stop what When you find yourself angry, Stop what you are doing.you are doing.

Drop out of your head and into your Drop out of your head and into your guts. guts.

And Shop around by asking yourself, And Shop around by asking yourself, “What am I afraid of?”“What am I afraid of?”

95% of the time Anger is rooted in Fear.95% of the time Anger is rooted in Fear. 95% of the time when we have this Fear, 95% of the time when we have this Fear,

there is nothing to be afraid of.there is nothing to be afraid of.

Stop, Drop, and Shop!!Stop, Drop, and Shop!! (continued)(continued)

When anyone begins something new, When anyone begins something new, including working to develop a new way of including working to develop a new way of thinking, they suffer from “cognitive thinking, they suffer from “cognitive emotive dissonance”, a form of chaos. emotive dissonance”, a form of chaos.

Some thought patterns are so ingrained, Some thought patterns are so ingrained, that there is a significant struggle to move that there is a significant struggle to move out of the friendly, safe, (but unhealthy) out of the friendly, safe, (but unhealthy) habit. habit.

Stop, Drop, and Shop!!Stop, Drop, and Shop!! (continued)(continued)

In fact, the feeling of insecurity may be so In fact, the feeling of insecurity may be so strong as to force the individual to give up strong as to force the individual to give up on change. Often this is the case with on change. Often this is the case with people who are tying to learn to live clean people who are tying to learn to live clean and sober. Criminal thinking and related and sober. Criminal thinking and related behavior can be just as difficult to change. behavior can be just as difficult to change.

Thinking errors cannot be replaced unless Thinking errors cannot be replaced unless they are first spotted.they are first spotted.

Accurate ThinkingAccurate Thinking

The way to spot errors is through The way to spot errors is through familiarity. Becoming so familiar familiarity. Becoming so familiar with errors that they can be easily with errors that they can be easily recognized is the key to mastering recognized is the key to mastering the skill of accurate thinking. the skill of accurate thinking.

Below is a list of thinking errors that Below is a list of thinking errors that will assist you in mastering accurate will assist you in mastering accurate thinking.thinking.

Thinking ErrorsThinking Errors

LabelingLabeling: Using names or labels for : Using names or labels for people, things or situations to justify people, things or situations to justify not liking them, it, or the situation.not liking them, it, or the situation.

Jumping to ConclusionsJumping to Conclusions: Assuming : Assuming something negative where there is no something negative where there is no actual evidence to support it. actual evidence to support it.

ExcusesExcuses:: This thinking error allows us This thinking error allows us to have justification or reasons for to have justification or reasons for anything and everything. anything and everything.

Thinking Errors (continued)Thinking Errors (continued)

Polarized ThinkingPolarized Thinking: Everything is : Everything is either good or bad.either good or bad.

OvergeneralizationOvergeneralization: All or Nothing : All or Nothing Thinking. – Thinking of things in absolute Thinking. – Thinking of things in absolute terms, like “always”, “every” or “never”. terms, like “always”, “every” or “never”.

MMind Readingind Reading: We use this thinking : We use this thinking error when we believe that we know how error when we believe that we know how others think or feel. Concluding what others think or feel. Concluding what others think and do without proof.others think and do without proof.

Thinking Errors (continued)Thinking Errors (continued)

MaximizingMaximizing: Using this thinking error : Using this thinking error often causes others to focus on little often causes others to focus on little insignificant things rather than the insignificant things rather than the issue at hand.issue at hand.

MinimizingMinimizing: We use this thinking error : We use this thinking error when we try to make things seem when we try to make things seem smaller than they really are. Often, we smaller than they really are. Often, we will use words like, “just” and “only” to will use words like, “just” and “only” to make what we did seem smaller.make what we did seem smaller.

Thinking Errors (continued)Thinking Errors (continued)

Victim StanceVictim Stance: Views self as a : Views self as a victim and blames others to avoid victim and blames others to avoid any accountability or responsibility.any accountability or responsibility.

ControllingControlling: Angry statements and : Angry statements and behavior to try to control others and behavior to try to control others and situations. situations.

Emotional ReasoningEmotional Reasoning: Making : Making decisions and arguments based on decisions and arguments based on how we feel rather than objective how we feel rather than objective reality.reality.

Thinking Errors (Continued)Thinking Errors (Continued) Closed ChannelClosed Channel: Insisting on being : Insisting on being

right no matter what.right no matter what. ShouldingShoulding: This thinking error is : This thinking error is

focused on what we can’t control.focused on what we can’t control.

And then there is:And then there is: LyingLying: This is the most common : This is the most common

thinking errors used by us.thinking errors used by us.

Types of LyingTypes of LyingBad faith – Lying to oneselfBad faith – Lying to oneselfBoldfaced lie – An obvious lieBoldfaced lie – An obvious lieBluffing – Pretending to have a capabilityBluffing – Pretending to have a capabilityBullshit – A fabrication of a truthBullshit – A fabrication of a truthButler lie – Used to save faceButler lie – Used to save faceContextual lie – Stating part of the truth to give Contextual lie – Stating part of the truth to give

false impressionfalse impressionEconomy with the truth – Hold back relevant factsEconomy with the truth – Hold back relevant factsEmergency lie – A strategic lie to not harm anotherEmergency lie – A strategic lie to not harm anotherExaggeration – Stretching the truthExaggeration – Stretching the truth

More LiesMore LiesFabrication – Submit a statement without knowing if it Fabrication – Submit a statement without knowing if it

is trueis trueFib – Told with no malicious intent and little Fib – Told with no malicious intent and little

consequenceconsequenceHalf-truth – Intended to deceive, evade, blame, or Half-truth – Intended to deceive, evade, blame, or

misrepresent the truthmisrepresent the truthHaystack answer – Much false or irrelevant information Haystack answer – Much false or irrelevant information

with a “needle” of truthwith a “needle” of truthHonest lie – Unaware that information is falseHonest lie – Unaware that information is falseJocose lie – Told and meant in jestJocose lie – Told and meant in jestLie-to-children – A lie used to make an adult subject Lie-to-children – A lie used to make an adult subject

acceptable to children acceptable to children Lying by omission – Leaving an important fact outLying by omission – Leaving an important fact outLying in trade – Untrue facts about a product or serviceLying in trade – Untrue facts about a product or service

Still MoreStill MoreLying through your teeth – Face-to-face lie with Lying through your teeth – Face-to-face lie with

intended recipientintended recipientMinimization – Opposite of exaggerationMinimization – Opposite of exaggerationMisleading – Literally true but intentionally misleadingMisleading – Literally true but intentionally misleadingNoble lie – Often told to maintain law, order, and safetyNoble lie – Often told to maintain law, order, and safetyPerjury – Lying under oathPerjury – Lying under oathPolite lie – Told out of politeness and usually known to Polite lie – Told out of politeness and usually known to

be untrue by both partiesbe untrue by both partiesPuffery – In advertising; unlikely to be true but cannot Puffery – In advertising; unlikely to be true but cannot

be proven false be proven false View from Nowhere – In journalism; each side have View from Nowhere – In journalism; each side have

equal correctness, even when the truth of their equal correctness, even when the truth of their claims are mutually exclusiveclaims are mutually exclusive

White lie – Used to shield someone from a hurtful truthWhite lie – Used to shield someone from a hurtful truth

Things to Think About:Things to Think About: SchemaSchema – “An innate knowledge – “An innate knowledge

structure that allows a person to structure that allows a person to organize in his or her mind ways to organize in his or her mind ways to behave in his or her environment.” behave in his or her environment.”

Mosby’s Dictionary of Medicine, Nursing and Allied Health, 3rd Edition, 1998Mosby’s Dictionary of Medicine, Nursing and Allied Health, 3rd Edition, 1998

The schema is primarily unconsciously The schema is primarily unconsciously imposed on reality or experience to imposed on reality or experience to assist in explaining it, mediate assist in explaining it, mediate perception, or guide response.perception, or guide response.

Identifying “The Box”Identifying “The Box”

Schema “The Box””

Situation

Automatic Thoughts triggered by schema

BeliefFeelings

Physical

Behavior

Narrow Rigid SchemaNarrow Rigid Schema

The schema of an individual, who The schema of an individual, who views life through anger, fear and views life through anger, fear and mistrust, has a limited and persistent mistrust, has a limited and persistent pattern of overriding belief systems pattern of overriding belief systems and behaviors that interfere with and behaviors that interfere with social functioning. This schema is social functioning. This schema is narrow and rigidnarrow and rigid and it limits social and it limits social responses.responses. (In the box) (In the box)

Healthy SchemaHealthy Schema

The schema of a patient, tolerant, The schema of a patient, tolerant, kind, loving, and forgiving individual kind, loving, and forgiving individual allows for a wider range of positive allows for a wider range of positive personal choices and social personal choices and social responses.responses. (Outside the box) (Outside the box)

Stop, Drop, and Shop.Stop, Drop, and Shop.

Changing Your ThinkingChanging Your Thinking

When you develop a healthy pattern When you develop a healthy pattern of thinking and believing about the of thinking and believing about the troublesome issues in your life, your troublesome issues in your life, your behaviors change and your life behaviors change and your life improves. improves.

Remember, if you always think the Remember, if you always think the way you have always thought, you way you have always thought, you will always get what you have always will always get what you have always got.got.

Writing an Initial Writing an Initial Thinking ReportThinking Report

If we change our thinking we can If we change our thinking we can change our liveschange our lives. Thoughts control how . Thoughts control how we feel and behave. Writing a thinking we feel and behave. Writing a thinking report will allow us to analyze the way we report will allow us to analyze the way we think to identify our thinking errors.think to identify our thinking errors.

Use this format for your thinking reports.Use this format for your thinking reports. Write about a situation in which someone Write about a situation in which someone

did something to you that made you angry did something to you that made you angry and you retaliated and got in trouble.and you retaliated and got in trouble.

Thinking Report FormatThinking Report Format

Describe the Situation. Describe the Situation. A brief, factual descriptionA brief, factual description

Identify Automatic Thoughts.Identify Automatic Thoughts.List your immediate thoughts at the List your immediate thoughts at the time, without explanation, time, without explanation, justification, censorship or criticism.justification, censorship or criticism.

Identify Feelings. Identify Feelings. For the purpose of For the purpose of this assignment, we are using this assignment, we are using angeranger..

Format (continued)Format (continued)

Identify your Belief.Identify your Belief.

This is the thought behind the This is the thought behind the thoughts based in your feeling upon thoughts based in your feeling upon which you are willing to take action.which you are willing to take action.(In most, if not all cases, the Attitude is Negative due to the (In most, if not all cases, the Attitude is Negative due to the angry feeling and is based on the angry feeling and is based on the Automatic Thoughts Automatic Thoughts and Belief; and Belief; errors in thinkingerrors in thinking))

Format (continued)Format (continued)

BehaviorBehavior..

Exactly what did you do?Exactly what did you do? Outcome.Outcome.

Brief, factual description of what Brief, factual description of what immediately happened as a result immediately happened as a result of your behavior?of your behavior?

Outcome should be Negative (The consequences of Outcome should be Negative (The consequences of

behavior)behavior)

Analysis of Automatic Thoughts Analysis of Automatic Thoughts and Beliefand Belief

To analyze your thinking, review your To analyze your thinking, review your Automatic ThoughtsAutomatic Thoughts and and Belief Belief statements, and using the thinking statements, and using the thinking errors list, identify the thinking errors errors list, identify the thinking errors that relate to the thought/belief.that relate to the thought/belief.

Initial Thinking Report Worksheet Initial Thinking Report Worksheet ReviewReview

(In the “Box”)(In the “Box”)

Situation (Brief, to the Point)Situation (Brief, to the Point) Automatic Thoughts (Immediate Thoughts)Automatic Thoughts (Immediate Thoughts)

Feeling (At the time) Feeling (At the time) AngerAnger Belief (The thought behind the thoughts Belief (The thought behind the thoughts

based on feeling, upon which you are based on feeling, upon which you are willing to take action)willing to take action)

Attitude:Attitude: NegativeNegative Behavior (Exactly what you did/said) Behavior (Exactly what you did/said) Outcome (Brief Description) Outcome (Brief Description) NegativeNegative Now, go to the Thinking Error List, identify the thinking errors in your Now, go to the Thinking Error List, identify the thinking errors in your

automatic thoughts and belief, and add checkmarks to your running list.automatic thoughts and belief, and add checkmarks to your running list.

Identifying Thinking ErrorsIdentifying Thinking Errors

Place a checkmark on the line next to Place a checkmark on the line next to the thinking error. As you continue to the thinking error. As you continue to write thinking reports and repeat this write thinking reports and repeat this process, you will see patterns in your process, you will see patterns in your thinking and beliefs that need to be thinking and beliefs that need to be addressed by changing your behavior.addressed by changing your behavior.

Accurate thinking is developed by spotting Accurate thinking is developed by spotting thinking errors and replacing them with thinking errors and replacing them with Intentionally Structured Accurate Thoughts Intentionally Structured Accurate Thoughts (ISAT).(ISAT).

Your Personal Thinking ErrorsYour Personal Thinking ErrorsRunning ListRunning List

Labeling _______________________________Labeling _______________________________ Jumping to Conclusions ___________________Jumping to Conclusions ___________________

Excuses _______________________________Excuses _______________________________ Polarized Thinking _______________________Polarized Thinking _______________________ Overgeneralization _______________________Overgeneralization _______________________ Mind Reading ___________________________Mind Reading ___________________________ Maximizing _____________________________Maximizing _____________________________ Minimizing _____________________________Minimizing _____________________________

Victim Stance ___________________________Victim Stance ___________________________ Controlling _____________________________Controlling _____________________________

Emotional Reasoning _____________________Emotional Reasoning _____________________ Closed Channel __________________________Closed Channel __________________________

Lying __________________________________Lying __________________________________ Shoulding ______________________________Shoulding ______________________________

Now let’s do the ISAT Worksheet.Now let’s do the ISAT Worksheet.

Writing an Intentionally Writing an Intentionally Structured Structured

Accurate Thinking ReportAccurate Thinking Report

Using the same exact situation, Using the same exact situation, you will you will make upmake up the automatic the automatic thoughts and your belief so your thoughts and your belief so your attitude and outcome are attitude and outcome are positive. This forces you to positive. This forces you to “think outside the box”, and “think outside the box”, and gives you a positive social gives you a positive social response to the situation.response to the situation.

ISAT Worksheet ReviewISAT Worksheet Review(Outside the “Box”)(Outside the “Box”)

Situation (Exact situation from “In the Box”)Situation (Exact situation from “In the Box”) Automatic Thoughts (Immediate Thoughts)Automatic Thoughts (Immediate Thoughts) Feeling (At the time) Feeling (At the time) FearFear Belief (The thought behind the thoughts based on feeling, Belief (The thought behind the thoughts based on feeling,

upon which you are willing to take action)upon which you are willing to take action) Attitude:Attitude: PositivePositive Behavior (Exactly what you did/said) Behavior (Exactly what you did/said) Outcome (Brief Description) Outcome (Brief Description) PositivePositive

If you always think like you have always If you always think like you have always thought, you will always get what you have thought, you will always get what you have always got. If you like what you have been always got. If you like what you have been getting, keep doing what works.getting, keep doing what works.

Contact InformationContact Information Great Lakes Recovery Centers, Inc.Great Lakes Recovery Centers, Inc.

201 Rublein Street201 Rublein Street

Marquette, MI 49855Marquette, MI 49855www.greatlakesrecovery.org Robert J. Swanson, LBSW, CADC, Robert J. Swanson, LBSW, CADC,

CCSMCCSM

906 362-2693906 362-2693drbob449@att.net