Changing the Way You Think (COD Worksheet)

Worksheet

Changing the Way You Think

This worksheet focuses on recognizing and changing negative thoughts, which often drive addiction and distorted behaviors. Automatic Negative Thoughts (ANTs) are repetitive, pessimistic thoughts that can lead to poor decision-making and hinder recovery. By identifying these thoughts, individuals can refute their validity and replace them with positive, empowering alternatives. The worksheet introduces the 5Rs method-recognize, refute, replace, rehearse, and repeat-to help individuals reshape their thinking patterns. Through consistent practice, individuals can challenge irrational thoughts, focus on positive affirmations, and ultimately change their thinking to support long-term recovery and personal growth.

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This worksheet companion to the Changing the Way You Think lesson guides individuals through a personal examination of the automatic negative thoughts (ANTs) that have fueled their substance use. It opens with a reflective writing prompt asking readers to trace the connection between their own distorted thinking, poor choices, and escalating problems – and to begin identifying positive substitutions they can commit to practicing. A checklist of common addiction-related ANTs helps readers recognize the specific thought patterns they have experienced, from denial and minimization to hopelessness and self-deprecation. The worksheet then walks through the 5Rs of changed thinking – recognize, refute, replace, rehearse, and repeat – giving readers a clear, actionable method for interrupting negative thought cycles. A list of empowering positive statements provides ready-made alternatives, and reflection prompts ask readers to name their own irrational thoughts and consider how they have been investing time and energy into strengthening their recovery. The worksheet closes with an encouraging reminder that changing thought patterns changes feelings and behaviors, and that long-term recovery is built one positive substitution at a time.

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