I’m a negative thinker. From what I understand, negative thinking patterns are pretty common for people with depression and anxiety. It makes sense, really. My thought patterns feed me. I want to get healthier, so I’m working on identifying and rebutting these negative thinking patterns. Frankly, I’m struggling with it all.
Negative Thinking Patterns
According to an article on VeryWellMind.com, negative thinking patterns occur when you face a situation and cause stress. In my life, I imagine these thoughts creating sneak attacks on my brain when I’m vulnerable. These attacks have been occurring for so long that I’m actually accustomed to their warfare and no longer recognize what is false and what is truth.
For example, one negative thinking pattern (also called a cognitive distortion) that I battle is mind-reading. I might tell my husband about an event in my day. He’ll be occupied with some happening in his own day, and he might not react to me in the way that I expect him to. That leads me to think that he isn’t listening, he isn’t interested, he doesn’t care, and he clearly thinks I’m stupid.
See what I did there? In reality, if I stopped for a moment and asked myself, “What is the truth in this situation?” I would have been able to figure out that my dear, loving husband was actually just busy at the moment and would have been more than happy to talk about my day at a time that was more convenient. He’s proven this again and again. The truth is that he is kind and willing to listen at nearly any moment.
Stop. Rebut. Find the truth. It would save so much time and decrease my anxiety and stress – my husband’s too.
Another cognitive distortion is catastrophizing. This means that I assume that because X happened today, then it will happen tomorrow as well, and on and on until the world ends because X happened on October 31, 2020. In fact, the world ending will solely be caused by X happening to me on this date.
Do I sound crazy yet? I think I do. But, I’m being raw and honest here. I think catastrophic thoughts regularly. I use words like “always” and “never” to describe stressful events and interactions. I assume that because a coworker criticized my work on one project, that she hates everything I do and that I’m always going to be a target of her criticism, and she’s out to get me fired.
Again, fully acknowledging the crazy here.
When I type out these examples of my own cognitive distortions, I see how ridiculous I sound. So, I guess I need to continue to write about them. To make sense of them and understand what I’m doing when I have these thoughts. And, remember: Stop. Rebut. Find the truth.