Download: Thought Challenge Worksheet
What if the harshest critic you've ever known lives inside your own head?
That relentless voice telling you you're not good enough, you'll never change, you always mess things up – it's been running the show for far too long. In this eye-opening episode, hosts Duane and Eric reveal how your inner critic has been acting as judge, jury, and executioner of your self-worth, especially during addiction and trauma recovery.
But here's the game-changer: you don't have to be a victim of your own thoughts anymore.
Using powerful techniques from Cognitive Behavioral Therapy (CBT), this episode teaches you how to become your own defense attorney. You'll learn to identify the sneaky cognitive distortions that fuel your inner critic – like all-or-nothing thinking, catastrophizing, and emotional reasoning – and discover a simple but life-changing method to challenge these automatic negative thoughts.
This isn't about toxic positivity or pretending everything is fine. It's about finding truth, balance, and compassion in how you talk to yourself. Duane and Eric walk you through a practical thought-challenging exercise that you can use immediately when that critic gets loud.
The hosts share real examples of how to transform thoughts like "I'm a complete failure" into more balanced perspectives that acknowledge your pain while opening doors to healing and growth. They explain why our feelings, though valid, aren't always accurate reflections of reality – and how emotional reasoning can trap us in cycles of shame and relapse.
Every time you challenge a negative thought and find counter-evidence, you're literally rewiring your brain. You're building new neural pathways that are more balanced and resilient. Most importantly, you're shifting from being a passive victim of your thoughts to becoming an active participant in your emotional wellbeing.
Ready to put your inner critic on trial? This episode gives you the tools to start today.
Key Topics
- Cognitive distortions - identifying black-and-white thinking, catastrophizing, and emotional reasoning
- The CBT thought-challenging method - questioning evidence for and against negative thoughts
- Emotional reasoning trap - why feeling something doesn't make it factually true
- Creating balanced alternatives - reframing thoughts without toxic positivity
- Self-compassion techniques - asking "what would I tell a dear friend?"
- Neural pathway rewiring - how challenging thoughts physically changes your brain
- Practical worksheet tool - step-by-step guide for thought records
Timestamps
[00:01:00] - Meet your harshest critic (spoiler: it's you)
[00:03:00] - The pain of living under constant internal negativity
[00:06:00] - Introduction to cognitive restructuring and CBT techniques
[00:07:00] - Common cognitive distortions in addiction recovery
[00:10:00] - The thought-challenging courtroom method
[00:13:00] - Creating balanced alternative thoughts (real examples)
[00:16:00] - Free worksheet download and practical next steps
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