Common unhelpful thought patterns

We all have unhelpful thought patterns. Our brains are so smart that they create little paths in our minds to help us understand things quickly. The issue is sometimes it tricks us into taking the same unhelpful thinking path every time.

Read through these and write down an example for each one you feel that you do. This exercise will help you bring awareness to your mind and start the process of stopping them.

Overgeneralisation:

Definition: Drawing broad conclusions based on limited evidence or a single incident.

Counteract: Challenge the generalisation by looking for counterexamples. Ask yourself if there is evidence that contradicts the broad conclusion.

Mental Filtering:

Definition: Focusing only on negative aspects while ignoring positive ones, often distorting reality.

Counteract: Practice mindfulness and consciously pay attention to positive aspects of situations. Challenge negative thoughts by asking if they're based on the full picture.

Disqualifying the Positive:

Definition: Ignoring or dismissing positive experiences or feedback, maintaining a negative view.

Counteract: Acknowledge positive aspects and achievements. Make a conscious effort to give weight to positive feedback and experiences.

Emotional Reasoning:

Definition: Believing that because you feel a certain way, it must be true.

Counteract: Evaluate thoughts objectively. Ask for evidence supporting or contradicting your emotions. Consider alternative perspectives and interpretations.

Mind Reading:

Definition: Assuming you know what others are thinking, often attributing negative thoughts to them.

Counteract: Seek clarification through open communication. Challenge assumptions by considering alternative explanations for others' behaviors or attitudes.

Labeling:

Definition: Applying global and negative labels to oneself or others based on specific behaviors.

Counteract: Recognize that people and situations are complex. Challenge negative labels by focusing on specific behaviors or actions rather than making global judgments.

Control Fallacy:

Definition: Believing you have complete control over external events or that you are entirely at the mercy of external forces.

Counteract: Accept that there are aspects beyond your control. Focus on what you can influence and take constructive actions within your sphere of control.

Personalisation:

Definition: Assuming responsibility for events or outcomes beyond your control, often blaming yourself.

Counteract: Evaluate your actual role in a situation objectively. Recognize when external factors contribute to outcomes, and avoid shouldering undue blame.