The Connection Between Negative Thoughts and Addiction: Exploring Distorted Thinking

Introduction

There exists a clear connection between negative thinking and addictive behaviors. Negative thoughts can impact some individuals more intensely than others, and those dealing with substance abuse are especially prone to transforming negative thoughts into distorted ones.

These distorted thought patterns often result in overwhelming emotions. From extreme hyperactivity and joy to inappropriate anger outbursts, these intense emotions are frequently considered “unreliable.” When this occurs, individuals may unintentionally isolate themselves from a society that perceives them as unstable.

How Distorted Thinking May Lead To Addiction

What follows is often predictable. For various reasons—such as self-medication, stress, or impulsivity—many individuals begin using drugs and alcohol as a coping mechanism. While these substances might seem like a short-term fix, they quickly become a principal source of relief.

A recent study published in the journal of Behavioural Brain Research indicates that distorted thoughts commonly lead to “impaired control” or “unreliable control.” These unreliable states make individuals highly vulnerable to evaluation errors. In essence, the danger of being in an unreliable or impaired state of control lies in the poor decisions one might make, potentially leading to ongoing patterns of addiction and substance misuse.

Most Common Forms Of Thinking Errors

1. Rationalization: A frequent thinking error is rationalization. Perhaps you’ve experienced childhood trauma, a cheating partner, or other negative experiences. You might rationalize that you “deserve the right to have a few (insert drug of choice here) each night to relax.”

2. Polarization: Also known as black and white thinking, polarized thinking is another common thinking error. People with this mindset see things in an all-or-nothing manner. For instance, they might believe they’ll “never get sober” or that they’ll always relapse.

3. Personalization: Individuals prone to personalized thinking assume that others’ actions, whether intentional or not, are directed at them. They tend to take everything personally, even when a comment or action is unrelated to them.

4. Perfectionism: Those who grapple with perfectionist thinking errors believe they are entirely competent in everything they do. Consequently, if they fail, it’s never their fault or responsibility.

5. Histrionic Thinking: Individuals with this type of thought distortion concentrate on a negative or distressing past event and project it onto their future expectations. For example, if they were fired from a job before, they may think they are unemployable, flawed, or valueless.

6. Emotional Reasoning: Those struggling with this thinking error allow their emotions to override their logic. They don’t apply logical reasoning to explain why they are feeling down or negative about themselves. Instead, they accept the negative feelings as truth, reinforcing the thoughts rather than attempting to overcome them.

4 Strategies To Overcome Thought Distortions in Addiction Patterns

So, how can these detrimental thinking errors be addressed? How do people in addiction recovery transform their thoughts from irrational distortions to positive, self-affirming ones? Here are four strategies that can help reveal the thought errors and assist you in overcoming them.

#1: Maintain a Daily Journal

Documenting a daily summary and describing the events and emotions experienced can be beneficial. Alternatively, you can use an app when negative self-talk threatens to disrupt your day. The aim is to record how your thoughts and emotions influence your actions. The idea is to identify patterns of negative thoughts and their resulting actions, enhancing your awareness of the link between distorted thinking and substance use.

#2: Eliminate Black and White Thinking

Being trapped in polarizing black and white thought patterns keeps you in an exaggerated reality. However, there often exists a middle ground, a more balanced view of a situation or event. Train yourself to analyze events with less polarity and more logic.

#3: Challenge Negative Self-Labels

Thinking errors can lead to irrationally negative self-descriptions. If you label yourself “stupid,” “lazy,” “a loser,” or use other derogatory terms, you reinforce the compulsion to use substances to numb these negative feelings. Try isolating one of the negative labels you’ve assigned yourself and question its validity.

#4: Use Affirming Self-Talk

After practicing tip #3, replace the negative label with three or four positive affirmations. Start speaking to yourself in the same supportive manner you would to a friend. Positive self-talk is powerful, and with enough practice, it can prevent you from the downward spiral that may lead to substance misuse.

How Therapy Can Assist in Healing Thought Distortions

Often, those grappling with thought distortions require external assistance to initiate their healing process. Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT) are two of the most effective therapeutic approaches to begin with.

Cognitive Behavioral Therapy (CBT)

CBT is a short-term therapy that addresses both the cognitive (thoughts) and behavioral (actions) components by helping individuals modify thought-behavior patterns that keep them trapped in substance misuse.

Practicing the new healthy thought patterns learned through CBT can result in improved actions. By substituting distorted thoughts with rational thinking, you gain the ability to dissociate your thoughts from reflexive substance use. It requires time for new thought patterns to become habits, but when achieved, it becomes an essential coping skill in addiction recovery.

Dialectical Behavior Therapy (DBT)

DBT is another behavior-focused psychotherapy that is highly effective in treating individuals with substance use disorders. DBT concentrates on the psycho-social aspects of treatment and recovery.

By altering negative self-messaging and self-criticism, DBT can help shift common cognitive distortions that lead to self-medicating with substances. DBT aids individuals in transforming negative self-messaging while promoting improvement in four primary areas: mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance.

DBT can be particularly beneficial for individuals with dual diagnoses, such as alcoholism and depression or anxiety, as it helps them learn to regulate emotions and mood swings more effectively.

To find out more about starting your healing journey at Impact Recovery, reach out to a member of our team here.