Negative or distorted through patterns are exaggerated pattern of thought that’s not based on facts and can lead you to view things more negatively than they really are.
They can be triggered by various factors such as difficult life events, stressful situations or even by the people around us. These negative thought patterns may seem harmless at first, but over time they can become deeply ingrained and create the lens through which we see ourselves and the world around us.
They can limit our potential, decrease our self-esteem, and hinder our ability to cope with difficult situations. It’s important to recognize these patterns in ourselves and actively challenge them.
As we step into a new year, it’s the perfect time to challenging negative automatic thought patterns and implement practices that support more positive mindset.
Let’s explore three common distortions of thinking, and see if any of them sound familiar to you. We all have our favourites!
Three Common Distortions of Thinking
- All-or-Nothing Thinking
Trap #1: “If I’m not perfect, I’m a total failure.”
This is called All or Nothing Thinking which is extreme, black and white thinking that can lead to disappointment, self-blame, and unrealistic expectations.
Exercises for All or Nothing Thinking
“Pay Attention”
Maintaining an awareness of how you think and what you say is one of the most effective strategies to navigate all forms of distorted thinking, including all-or-nothing thinking. When you notice blakc and white thoughts, try to remember that there are more than two possible outcomes and that progress is not always linear.
“The Spectrum Analysis”
This exercise is designed to combat All or Nothing Thinking by placing your thoughts on a spectrum instead of at absolutes. Start by identifying a thought governed by this mentality, for example, “I must do everything perfectly or I am a failure.” Next, map out a spectrum from 0% (total failure) to 100% (absolute perfection). Then, place realistic expectations on this scale. For instance, completing a task to the best of your ability might land at 70%. This exercise will help you see that there are many degrees of success and failure, and that nothing in life is strictly black or white.
“Replace Words”
Words matter. Start replacing all or nothing words (like “always”, “never”, or “should”) with words that suggest there is more than one possibility, such as “but”, “or”, and “and”. This simple yet powerful exercise can help you see things from a more balanced perspective.2,
2. Catastrophizing
Trap #2: “One mistake in my presentation and I’ll be fired.”
Catastrophizing is fear-based thinking that plays tricks on your mind, making us anticipate the worst possible outcome. It fuels anxiety and makes it difficult to move forward.
Exercises for Catastrophizing
“Reality Testing”
This exercise is designed to counter catastrophizing by making you question the validity of your negative thoughts. Start by identifying a fear-based thought, for instance, “If I make a mistake, I will be fired.” Then ask yourself: What’s the evidence that this thought is true? What’s the evidence that it’s not true? Have I confused a possibility with a certainty? It’s likely that you’ll find your catastrophic predictions don’t hold up when you look at the facts.
“Visualize a Positive Outcome”
Catastrophizing often results from envisioning the worst possible outcome. This exercise encourages you to visualize a positive outcome instead. Start by identifying a situation that triggers your catastrophizing thoughts. Then, close your eyes and imagine everything going well. Try to involve all your senses in this visualization. For example, if you’re worried about a presentation, envision yourself successfully delivering the presentation, hearing the applause from the audience, and feeling the satisfaction of a job well done. This can help you reduce anxiety and approach the situation with more confidence.
3. Personalization
Trap #3: “I missed one shot. The team lost because of me.”
Personalization, my personal favorite, is a style of thinking where we take on all the blame, even for events or situations that are out of our control. By personalizing the situation, we reinforce a belief of personal failure, which contributes to low self-confidence and a fear about making decisions.
Exercises for Personalization
“De-personalization Exercise”
This exercise is about deliberately trying to shift the perspective of blame or responsibility. First, identify a situation where you are personalizing, for instance, “The team lost because I missed the shot.” Then, list other factors or individuals involved in the situation and their potential contributions to the outcome. It’s important to remember that results are usually the product of a series of actions or circumstances, not just a single action or decision.
“Objective Observer Exercise”
This exercise is designed to help you become an objective observer of your own thoughts. Start by identifying a situation where you’re personalizing. For example, “Because I arrived late, the meeting was a disaster.” Then, envision yourself as a third-party observer. What would an impartial spectator think of your level of responsibility in the situation? They likely would not place all the blame on you. This exercise can help you understand that it’s not always about you; other factors and individuals are involved.
These thinking patterns are automatic – they happen out of habit – and they have a huge impact on our overall mental well-being. The good news is we have the power to change them. By identifying and challenging unhelpful patterns of thinking with the exercises listed you can begin to shift your thinking to cultivate a growth mindset and improve overall mental health.