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Metacognitive Training

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  1. Introduction
    Identify your fire
  2. Choose your own adventure
  3. Self-Esteem & Stigma
    Introduction
  4. What are self-esteem and stigma?
  5. Self-esteem, stigma and substance use
  6. Activity 1- Communication tools
  7. Activity 2- Creating a positive self-concept
  8. Activity 3- Focusing on your strengths
  9. Summary
  10. Quiz
  11. Explaining Situations
    Introduction
  12. What are attributions?
  13. Attributional styles and substance use
  14. Activity 1- Balanced explanations Part 1
  15. Activity 2- Balanced explanations Part 2
  16. Activity 3- Practicing explanations
  17. Summary
  18. Quiz
  19. Worrying & Coping
    Introduction
  20. What is rumination?
  21. Worrying and substance use
  22. Activity 1- Observe your thoughts
  23. Activity 2- Postpone rumination
  24. Activity 3- Shift your attention
  25. Activity 4- Sensory grounding
  26. Activity 5- Relaxed breathing
  27. Summary
  28. Quiz
  29. Attention & thinking
    Introduction
  30. Terms are related to thinking and memory
  31. Attention and substance use
  32. Activity 1- Card games
  33. Activity 2
  34. Activity 3- Problem Solving
  35. Summary
  36. Quiz
  37. Relapse
    Introduction
  38. What is relapse?
  39. Cravings, triggers, and relapse
  40. Activity 1- Managing triggers
  41. Activity 2- Alternative strategies
  42. Activity 3- Emergency plan
  43. Activity 4- Learning from each relapse
  44. Summary
  45. Quiz
Metacognitive Training Activity 2- Creating a positive self-concept
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Lesson 7 of 45
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Activity 2- Creating a positive self-concept

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Purpose: In this exercise you can work on creating positive thoughts about yourself. If you find yourself having negative or stigmatized ideas about yourself, you might want to give this activity a try. 

Steps:

1. Negative thought: if you have a negative thought about yourself that you would like to change or get rid of, write it down.

      • Because I relapsed, I am weak-willed and can’t do anything right.
  2. Neutral statement: try to turn your previous thought into a neutral statement that explains what happened, is specific to the situation, and expresses how you feel. It might be helpful to think about how a friend or a loved one might see you in this situation.
      • Neutral version: I used heroin again because I lost my job, which is a setback on my recovery journey. I am frustrated that this happened because I was doing so well. I feel helpless and overwhelmed now.
  3. Use this opportunity to be compassionate and empathetic towards yourself, appreciating your strengths.
      • Setbacks are normal, the important thing for me is to get some support and to keep pursuing my goals. I am a strong person for working hard on managing my risk and on my recovery journey, which has helped me get this far. I show a lot of determination and courage in my perseverance through recovery.
  4. Now finish with a positive conclusion about yourself that you gained.
      • I am strong
      • I am determined
      • I don’t give up 
    •  

Now try this for yourself, see how many of your negative thoughts you can change or reframe using the table below.