Five Thinking Traps That Can Impact Your Mood
Thinking traps, also known as cognitive distortions, are patterns of thought that can lead to negative or unrealistic thinking. They can cause us to feel anxious, stressed and unhappy and can even affect our behaviour and ability to make good decisions. Here are 5 of the most common thinking traps:
1. "All-or-nothing" thinking: This is when we see things in black or white, with no room for grey areas. For example, if we get a B on a test we might think we're a total failure because we didn't get an A+. This type of thinking can lead to unnecessary stress and pressure.
2. Catastrophizing: This is when we assume the worst-case scenario will happen, even if it's unlikely. For example, if we're going to give a presentation we might think we'll completely embarrass ourselves and all our friends will laugh at us. This type of thinking can make us overly anxious and prevent us from taking risks or trying new things.
3. Discounting the positive: This is when we focus only on the negative. For example, you might do really well in a test and instead of congratulating yourself for working hard you put it down to luck and focus on the times you failed something.
4. Jumping to conclusions: This is when we assume something is true without evidence. For example if someone ignores you when you walk past them, you might conclude that they don't like you anymore, when perhaps it was just because they were lost in thought about something else.
5. Emotional reasoning: This is when you assume that your feelings are the truth regardless of the evidence. For example, you might feel like you're overweight even though people around you keep telling you you're not and your weight falls within what is considered a healthy range.
The good news is that we can learn to recognise and challenge these thinking traps. By questioning our thoughts and considering alternative perspectives we can develop a more balanced and realistic outlook. It takes practice, but with time and effort, we can break free from negative thought patterns and live happier, more fulfilling lives.
Dr. Sandra Garrido
Western Sydney University