Spotting Negative Thought Patterns: 3 Common Traps

We all have those days. Days when negativity seems to creep in, casting a shadow over our moods and actions. But what if I told you that many of these negative thoughts follow predictable patterns? Recognizing these patterns is the first step towards breaking free from their grip and cultivating a more positive outlook.

Here are 3 common negative thought traps to watch out for:

1. All-or-Nothing Thinking (Black and White Thinking)

This is the classic "all or nothing" mindset. You see things in extremes. It's either a complete success or a total failure. There's no room for gray areas.

• Example: "I made one mistake during my presentation, so I'm a complete failure."

2. Overgeneralization

This trap involves taking a single negative event and applying it broadly to other situations or aspects of your life.

• Example: "I failed this one test, so I'm going to fail the entire class." "I'm always going to feel this way."

3. Mental Filtering

This involves focusing solely on the negative aspects of a situation while completely ignoring the positives.

• Examples: “No one is going to like me”

• “I can never do anything right”

• “The world is a terrible place and it's getting worse every day”

• Or if you have a good day at work, but then the restaurant messes up you takeout- your whole day is ruined.

• You obsess about the one question you got wrong on a test.

Once you recognize these patterns, you can start to challenge them.

• Challenge the Evidence: Ask yourself if your thoughts are truly supported by evidence. Are you jumping to conclusions?

• Look for Alternatives: Can you see other, more balanced perspectives on the situation?

• Practice Self-Compassion: Treat yourself with the same kindness and understanding that you would offer a friend.

Breaking free from negative thought patterns takes time and effort. But by becoming aware of these common traps, you can begin to cultivate a more positive and realistic outlook on life.

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