It's common to fall into negative thinking patterns, especially during times of heightened anxiety. Below is a list of familiar negative thinking patterns, along with alternative perspectives that challenge them and opportunities to practice for yourself.
Black or White Thinking/All or Nothing Thinking
Black or white thinking/All-or-Nothing thinking is when we look at situations with little nuance. Our thoughts are on a binary and there is no middle ground. This can be problematic because there are few things in life that do not have shades of gray. Black or White thinkers may use words like “Always,” and “Never,” and it can be hard to look at evidence of the contrary when stuck in this thinking pattern.
Example: I am always failing at everything I do.
Instead try:
1) Shades of Gray Perspective– Instead of seeing situations as purely good or bad, recognize the complexity and nuance. Most situations have elements of both positives and negatives. This perspective encourages a more balanced view, acknowledging that life is rarely absolute.
2) Spectrum Thinking– View situations on a continuum rather than as opposites. For example, instead of labeling yourself as either a success or a failure, consider where you fall on a spectrum of success. This allows for a more realistic assessment of progress and areas for improvement.
Worst-Case Scenario/Catastrophizing
Worst-Case Scenario thinking is when we jump to a conclusion that the worst possible outcome will occur. When we think this way, it can be hard to imagine or see potential positive outcomes of the event we are worried about.
Example: If I make a mistake I'm going to get fired from my job.
Instead try:
3) Mindfulness– Practice staying present and observing thoughts without judgment. This helps reduce the tendency to categorize experiences as all good or all bad, allowing for a more open and accepting attitude toward life’s complexities.
Overgeneralization
Overgeneralization is when one thing happens to us and we think it’s always going to happen to us. You could have one bad date and then believe that every day after will be equally as terrible. This type of thinking can alter your behavior and create a lack of motivation.
Example: I didn't get the last job I applied for, I'm going to get rejected from all the next ones too.
Instead try:
3) Contextual Thinking–Consider the context in which decisions or situations arise. What might seem like a failure in one context could be a learning experience in another. This perspective helps you see that meaning and interpretation can change based on circumstances.
Fortune Telling/Jumping to Conclusions
Humans generally don’t like unpredictability. To protect against the scariness of the unknown, we often jump to conclusions or “fortune tell” how a situation is going to go before it even happens. What’s worse is that we tend to imagine a negative outcome instead of a positive.
Example: I said something that offended my friend, now they'll never talk to me again.
Instead try:
4) Probabilistic Thinking– Recognize that most outcomes are not certain and exist along a spectrum of likelihood. This approach can reduce the pressure to see things in absolute terms and helps in making more nuanced decisions.
“Should-ing yourself”
We often are hard on ourselves and ruminate about how we “should” or “should not” be. This source of self-shame is in direct opposition to self-compassion and can enhance our anxiety. Very often, we tell ourselves a story about how we should be instead of accepting how we are.
Example: I should never have applied for that job.
Instead try:
5) Growth Mindset– Shift from a fixed mindset (believing abilities are static) to a growth mindset (believing abilities can be developed). This encourages viewing challenges as opportunities to learn rather than as definitive judgments on your abilities.
Emotional Reasoning
Emotions should be on the advisory board but not your CEO. While emotions certainly have a place, many people lean too much on their emotional input rather than the objective facts of a situation. This can also create unneeded anxiety, especially when we center around the negative emotions.
Example: I feel like a huge failure.
Instead try:
6) Cognitive-Behavioral Perspective– Recognize that thoughts, emotions, and behaviors are interconnected but not always reflective of objective reality. By identifying and challenging the thoughts that lead to certain emotions, you can reframe the situation in a more balanced way. Just because you feel something doesn’t mean it’s a fact.
7) Evidence-Based Thinking– Ask yourself what evidence supports or contradicts your feelings. For example, if you feel like a failure, examine the facts: Are there concrete reasons for this feeling, or is it an emotional reaction? This approach helps differentiate between feelings and reality.
