Unravelling the Web of Thinking Errors (Part 3/3)

In the previous modules, we delved into the intriguing world of thinking errors, those quirky mental twists we call irrational thoughts. We explored their negative repercussions and shared some tricks to counteract these cognitive culprits. Let's wrap it up with a comprehensive three-step strategy to challenge and change these thinking errors.

?

?

Where do these irrational thoughts come from?

?

Our surroundings, especially the people we're surrounded by, wield a significant influence on our thinking. Early in life, our thinking patterns are shaped by parents, caregivers, family, friends, teachers, and others. Some of us might have grown up in families where negativity was the norm. The good news? You can break free from that mindset, regardless of age.

Negative thinking can also sprout from immediate events like job loss, the death of a loved one, divorce, or any other stressful situation related to health, work, money, or family. If these negative thoughts become routine, they pave the way for depression, creating a destructive cycle.

So, how do you minimise or eliminate these negative thoughts? Enter our three-step guide:

?

Step 1: Awareness

Recognising your negative thoughts is the cornerstone of change. It's more complicated than it sounds, considering negative thinking can be lightning-fast and automatic. To tackle this, develop self-awareness. Consider keeping a thought diary for a week—every time your mood takes a dip, jot down what was on your mind and the accompanying emotions. You might spot patterns, revealing the most common types of negative thinking.

Another strategy involves seeking feedback from those close to you. They might point out negative talk habits you weren't aware of. When you start noticing unhelpful thinking, resist the urge to criticise yourself. Instead, acknowledge them and work on changing your mindset.

?

Enter the ABC process

A: Activation or the activity triggering the thought.

B: Belief about the situation, such as "no one likes me" or "I always mess up."

C: Consequence of that thinking, leading to negative moods.

In a nutshell, be cautious about the company you keep, as thinking patterns tend to align with those around you.

?

Step 2: Dispute or Challenge

Building on the ABC process, introduce D for Dispute. Recognise that irrational thoughts lack a solid foundation. Challenge these thoughts to reveal their futility. Keeping a diary of your thoughts and responses can be beneficial, especially when coupled with reframing—thinking about the situation from a different perspective.?

Ask yourself what a friend might say in a similar situation, invoking the wisdom of the great Greek philosopher Epictetus: "It's not what happens to you; it's how you react to it." Check your mood after adopting different, more rational thoughts—you'll usually feel better about the situation.

?

Testing the Reality of Negative Automatic Thoughts

Here are some questions to help you generate fair and realistic thoughts:

?

·????? What evidence supports this thought? Would most people agree?

·????? What's a less extreme way to look at the situation?

·????? How might someone else think about this?

·????? What advice would you give to someone else in this situation?

·????? Are you setting unrealistic standards?

·????? Do you need to remember relevant facts?

·????? Are you over-focusing on irrelevant facts?

·????? Are you overestimating your control in this situation?

·????? How would you deal with the dreaded outcome?

·????? How will things be in 6 months/years?

·????? Are you overestimating the likelihood of this event?

·????? Are you underestimating your ability to handle the problem?

Remember, habitual negative thinking requires consistent attention over weeks to break the cycle. It's a skill that takes practice, but as you become adept, a brighter present and future await.

Step 3: Preparing for "Trigger" Situations

Now that you're more aware of your thinking patterns and can dispute irrational thoughts, anticipate trigger situations. Identify potential stressors, rehearse fair and realistic thinking, and respond when unhelpful thoughts arise. Treat it as a mental sparring match—whenever you talk back to negative thoughts, they weaken, and your realistic thinking strengthens.

?

To Summarize

Take charge of your thoughts using the ABCD model—analyse what activated your thoughts, your belief about them, and the consequences, and then dispute or challenge those thoughts. Understand why you have specific thoughts, dispute and challenge them, and prepare for trigger moments.

Challenging negative thinking isn't initially a walk in the park, so keep at it. Make the negative thinking weaker and the realistic thinking stronger. Your mental well-being deserves the effort!

?

Your MYND activity

Practice, practice, practice! Take control of your thoughts, refuse to be a victim of negative thinking, and shift your focus to the brighter side of life.

?

Wishing you a mindfully positive journey! See you in the next module.

?