What is meant by the term 'unhelpful thinking styles'?
Have you ever found yourself jumping to the worst-case scenario? Or maybe doing something you don't necessarily want to do out of fear that someone will think you're selfish? Possibly even finding yourself being your own worst critic because you "should" be doing something? These thoughts are a very regular part of the human experience.
Our brains have protected us for thousands of years by remembering negative experiences. Parts of our brain, like the amygdala, are designed to detect danger or fear. Unfortunately, this primal way of thinking hasn't adapted to our modern world, where we no longer face the same threats.
While it's natural to be aware of potential negative consequences for our protection, this thought process can become a frustrating cycle. This pattern of thinking can lead to increased anxiety, depression, feelings of isolation, or avoidance behaviors. The way we think and act can begin to feel unmanageble and prevent us from enjoying things we once did.
Unhelpful Thought Patterns
Cognitive distortions, or unhelpful thinking patterns, are typically harmful and inaccurate thought patterns that often occur automatically and unconsciously. These thought patterns can lead us into a frustrating cycle that may contribute to anxious thoughts, depressed feelings, and other unfavorable emotions or behaviors.
Cognitive Behavioral Therapy (CBT) can help address and change these cognitive errors by restructuring thought patterns by challenging and reframing them. CBT is based on the idea that our thoughts, emotions, and behaviors all influence each other; ideally, by changing our thought patterns, we can expect a change in our feelings and behaviors.
If you are more aware of the effects of these negative thought patterns on your mood and behaviors, you can start by taking a few minutes to tune into your inner thought pattern. Once you identify negative thoughts, you can challenge and potentially change or restructure them by asking yourself specific questions such as:
How could I check to see if this thought is factual?
Who could help me test to see if this thought is accurate?
What evidence do I have to support this thought?
Is this thought helping me?
What other ways could I think of this situation?
Is there any information that I am leaving out?
What assumption am I making?
If a friend was in the same situation, what would I say to them?
Is this within my control?
Types of Unhelpful Thinking Patterns
There are several common types or themes of unhelpful thinking patterns. Each thought pattern can be challenged and reframed to a more helpful or neutral thought.
Mind Reading: guessing or thinking what other people think and assuming it to be true.
How to Challenge it: Ask yourself, "Do I have proof?" "What are other explanations?"
Reframe: They are avoiding me because they don't like me → They didn't see me
Personalization: placing blame on yourself or taking responsibility for events out of your control - or placing blame and responsibility on others when it is out of their control.
How to Challenge it: "What are the other factors contributing?" "Where do I (they) have control?" "Is it me or the situation?"
Reframe: You cancel plans with a friend and assume that because they sound disappointed, they are mad at you → You cancel plans with a friend, and they sound disappointed because they will miss seeing you, but understand.
Labeling: applying a label to yourself and others.
How to Challenge it: "What positive traits in myself and others can I focus on?" "Can I focus on the specific actions rather than making it personal?"
Reframe: I failed the test, so I am a failure → I failed one test and have passed many.
Over-generalizing: assuming that what happened once will "always" happen and that what has not happened will "never" happen.
How to Challenge it: "Am I giving too much importance to one event?" "Is there something that I'm ignoring?"
Reframe: I always mess up → I made one mistake
Magnification (Catastrophizing): the assumption that things are worse or bigger than they are - or that the outcome will be a large, negative disaster.
How to Challenge it: "How likely is this to actually happen?" "What are the other possible outcomes?" "What evidence do I have?"
Reframe: My boss scheduled a meeting with me; I'm getting fired → My boss scheduled a meeting with me to review a new project
Should & Must: Using words like "should" and "must" to set expectations that are unlikely or unrealistic to be met.
How to Challenge it: "Are there any exceptions to this rule?" "Are there other reasons that I am not considering?" "Do I have any flexibility to offer?"
Reframe: I really should exercise → I would feel good if I exercised, but it is okay to take a rest day
Emotional Reasoning: Assuming that because we feel a certain way, it must be true.
How to Challenge it: "What are the thoughts contributing to this feeling?" "What are the facts?"
Reframe: I feel nervous before getting on an airplane; something terrible is going to happen → I feel nervous to get on an airplane, but I have been on them before, and nothing terrible has happened
Ignoring the positive: Only paying attention to the evidence of failures or adverse outcomes, and discounting the successes.
How to Challenge it: "What are the positive elements of the situation?" "What information am I forgetting?"
Reframe: Today was terrible → some good and bad things happened
All-or-nothing/ Black & White: the belief that something is good or bad, right or wrong, and ignoring the gay area in between.
How to Challenge it: "Is there a middle ground I am ignoring?" "What is the evidence for or against this?"
Reframe: I never get picked → I did not get picked this time, but I know how to prepare for next time
Fortune Telling: making, often negative, predictions about the future.
How to Challenge it: "What would happen if I did it anyway?" "What else could happen?"
Reframe: You want to apply for a promotion, assume you will not get the job, and don't apply → You apply for the promotion and are nervous about the outcome, but now your boss knows that you are interested in professional development
Summary
Negative thoughts, while sometimes helpful, can often turn into harmful patterns that hold us back and stop us from reaching our goals. These patterns can become so stuck in our heads that they're hard to notice and challenge. However, if you notice some of these patterns, ask yourself questions and see how they might change things for you.
Identifying and challenging yourself to think differently sounds easy, but there is more to it than meets the eye. Our primal brain wants to keep us safe, so changing these ingrained thoughts can take time and effort. Remember that it's okay to ask for help if you are having a difficult time. You don't have to go at it alone. Professional guidance can help give you the tools to identify, challenge, and overcome these negative thoughts, leading to a happier and more fulfilling life.
Sol Counseling & Wellness is a therapy practice in Cincinnati, Ohio, that offers personalized and effective treatment. Our therapists offer authenticity to help you work through anxiety, trauma, and life transitions and difficulties with a skilled, evidence-based approach. We conveniently offer virtual telehealth and in-person therapy to adults across Ohio. If you are interested in getting started, contact us today!