Thinking Traps: Part 2
Hello Everyone, and welcome back to the Center Street Psychology blog! Last week we talked about what thinking traps are, so if you didn’t read that one go back and have a look because this week we are looking at how to challenge them. You can also check out other blogs we have done previously such as stress management, sleep hygiene, and more!
So first, a quick refresher: thinking traps are when the intensity of our thoughts does not match up with the events causing them. A few examples are black and white thinking, discounting the positive, and overgeneralizing (look back to last week for a more in-depth explanation). In counselling, your therapist will often identify these patterns as you talk and support you in finding healthier ways to think about a situation that is troubling. Here are a few tips that can help avoid falling into these perilous traps throughout your week:
Metacognition: This is how we can think about what we are thinking, which can help us gain control when things like anxiety or stress are causing our thoughts to become overwhelming. Take a moment to be mindful of what you are thinking about, do some breathing or grounding exercises, and come back with a fresh perspective. What is helpful about the way we are thinking? What is harmful?
Language: The way we talk about things can really influence how we think about them. We might be using language that is very absolute, which doesn’t let us see both sides of a situation (for example, words like “always” or “never” are not usually useful, because things are very rarely only one way). Or we might be using negative language that adds fuel to the fire when it comes to things like catastrophizing (like thinking things are going to end up badly, so using words like “terrible” or “awful”). Absolute terms and negative language can team up to create thoughts like “I got a 60% on my math test, I’m always terrible at math and will never get into university”. Try to take notice of how you talk about things in your everyday life and see if your language might be limiting how you think about a situation.
Environment: Sometimes other people are stuck in thinking traps too, and it can rub off on us. As compassionately as possible, try to take note of how other people’s words or behaviour might make you feel. You can be an ambassador for identifying and disarming thinking traps with others if you are finding that you get caught in collective ways of thinking with your peers.
Hopefully this helps! If you are interested in diving in more, take a look at this video:
Please reach out to us at Center Street Psychology, as we provide uniquely tailored therapeutic plans and interventions to support you and collaborate on your personal wellness goals. We are an inclusive clinic, located in Calgary, Alberta that provides in-person and virtual psychological services across Canada in the evenings and weekends. Please text or call 403-399-5120 to talk to our Director of Client Care, Amy, who will guide you through the intake process.
Written by: Tyler Schamehorn
