Stopping Negative Thought Patterns
As individuals, we often get stuck in negative thinking patterns. When we are in this head space, it is often accompanied by feelings of self-criticism, doubt, insecurities, self-blame, guilt, or worthlessness.
Common negative thinking patterns or cognitive distortions include:
Magnification and Minimization: Exaggerating or minimizing the importance of events. One might believe their own achievements are unimportant, or that their mistakes are excessively important.
Catastrophizing: Seeing only the worst possible outcomes of a situation.
Overgeneralization: Making broad interpretations from a single or few events. “I felt awkward during my job interview. I am always so awkward.”
Magical Thinking: The belief that acts will influence unrelated situations. “I am a good person—bad things shouldn’t happen to me.”
Personalization: The belief that one is responsible for events outside of their own control. “My mom is always upset. She would be fine if I did more to help her”.
Jumping to Conclusions: Interpreting the meaning of a situation with little or no evidence.
Mind Reading: Interpreting the thoughts and beliefs of others without adequate evidence. “She would not go on a date with me. She probably thinks I’m ugly.”
Fortune Telling: The expectation that a situation will turn out badly without adequate evidence.
Emotional Reasoning: The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”
Disqualifying the Positive: Recognizing only the negative aspects of a situation while ignoring the positive. One might receive many compliments on an evaluation but focus on the single piece of negative feedback.
“Should” Statements: The belief that things should be a certain way. “I should always be friendly.”
All-or-Nothing Thinking: Thinking in absolutes such as “always”, “never”, or “every”. For example; “I never do a good enough job on anything.”
(therapistaid.com)
Stopping the cycle of negative thinking patterns:
First - we have to Identify negative thoughts patterns and what triggers them
Second- we challenge them by acknowledging their lack of truth
Breaking the thought down into how realistic vs untrue it is
Third and finally - We change and replace them. Changing negative thought patterns with Affirmations. Affirmations have the power to change our brains on a CELLULAR LEVEL. When we change our thought process by ingraining new thoughts until they become automatic, this is called NEUROPLASTICITY - forging new neural pathways.
7 quick questions to challenge negative thoughts:
Is it true in every case or just this one?
What is the evidence to support or discredit this thought?
Am I engaging in one of the cognitive distortions (listed above)?
Is it helping me achieve the task at hand?
What would I tell a friend in the same situation?
Is there another perspective?
What is a more neutral thought I could consider?
Other helpful coping strategies:
Limit your negative thinking by setting aside a certain time of day and allowing the thoughts to follow. Limit this time to around 10 min. The purpose of this is to help us compartmentalize those negative thoughts throughout the rest of the day.
Keep a negative thoughts journal. Write down negative thoughts as they come up. Take some time to challenge and replace these thoughts with positive ones. This can help us in identifying the types and amounts of negative thoughts that occur.
Take a break from the triggers of negative thoughts. Whether that's a certain person, social media, the news, or other outside sources, set some boundaries and limit the access these triggers have.
Utilize affirmations. Create your own affirmations or utilize an app or deck of cards with positive and uplifting statements. Repeat these affirmations on a daily basis.
Engage in self-care. Negative thoughts can be draining and overwhelming. Take some time each day to engage in activities that refill your cup, such as meditation, talking with a friend, exercising, reading a book, going for a drive, etc. Lean into people, places, or things that help quiet those negative thoughts.
To get more personalized help in stopping negative thought patterns, call 801-944-4555 to schedule, or follow this link!
