SMART Recovery® Dictionary
An analytical tool used to identify and dispute irrational beliefs.
A = Activating Event
B = Beliefs
Abstaining A strategy for re-gaining independence from addictive behaviors Acceptance To accept means to recognize that things are as they are, to not rage against the reality of the situation. It does not, however, mean that we will like it. It just means that we accept that reality "IS". Anti-Awfulizing A skill used to put things in realistic perspective. ATW Absolute Thought Warning. These are words that we spot in our thoughts and beliefs. They are absolute demanding words. They are unachievable and unnecessary, and cause us distress. Look for: should, must, have to, can't ought, all, need, always, never, awful, terrible, horrible. Beliefs The rules, attitudes, and assumptions we hold about ourselves, others, and the world around us. The thoughts that express these beliefs. CBA Cost Benefit Analysis. A tool to determine motivational directions. Cognitive Distortions "Ways of seeing" that inhibit change.
DIBs Disputing Irrational Beliefs DISARM Destructive Self-talk Awareness and Refusal Method Disputation The process in which we consider if what we are choosing to believe is rational or irrational. Some questions to ask yourself while disputing irrational beliefs:
Can I rationally support this belief? (rationally = logically)
What evidence exists for the truth or falseness of this belief?
What are the worst things that could actually happen to me if I don't get what I think I must ( or I do get what I think I must not get)?
What good things could I make happen if I don't get what i think I must ( or do get what I think I must not get)?
Exchanging Words A process of speaking and thinking more accurately and realistically about ourselves, others, and the world around us.
iB Irrational Belief LFT Low Frustration Tolerance PPP Patience, Practice and Persistence. rB Rational Belief Rational That which is logical, flexible, and promotes your personnally chosen goals and best interests. REBT Rational Emotive Behavioral Therapy is the science of learning to recognize how our "Beliefs" (both rational (logical) and irrational (illogical and rigid) directly effect our "Emotions" and how we "Behave." Learning how to alter an undesired outcome by learning how to create an effective new feeling and behavior by changing our beliefs through "Disputation" is the goal of REBT which has been scientifically proven to be a very effective method of dealing with addiction among other things. REI Rational Emotive Imagery. A technique of visualization of events to experience and practice emotions and behaviors. SMART Self-Management and Recovery Training Stages of Change A Scientific Description of the Natural Process of Human Change UOA Unconditional Other Acceptance. This would include life's events ( reality ) as well. USA Unconditional Self Acceptance VACI Vital Absorbing Creative Interest