Check out these steps to challenge irrational thoughts, learn the difference between your own rational vs. irrational thinking and reverse the damaging patterns that have been created.
1. ### Identify rigid thinking patterns
There are many types of irrational thinking patterns. You may struggle with thinking the worst-case scenario possibility is going to happen (catastrophizing) or project an experience with one person onto all similar people (overgeneralization).
There are plenty of cognitive distortions like black-and-white thinking, personalizing, discounting the positive and more. Learning about the different types of negative thought patterns can help you understand what types of thoughts you’re struggling with and how to best remedy them.
2\. Talk to someone about your cognitive distortion
When a person enters therapy, a counselor or therapist will try to aid that person in developing a more flexible and realistic perspective. This process can take time and be frustrating for clients because we often see our thoughts as our own reality.
Our version of reality is reinforced when we don’t realize that is it untrue. Until someone can help see our thoughts as false, it’s hard to understand that they are irrational and _problematic_. The best way to challenge irrational thoughts is to meet with a mental health professional who can guide you through the process.
When clients with rigid thought patterns enter therapy, counselors try to help them develop more flexible and realistic lenses through which to see the world. This process takes a great deal of time and conscious effort and can be frustrating to many clients. If you believe you may struggle with rigid irrational thought patterns, here are some suggestions to get you started on becoming more flexible and realistic.
3\. Use real-life evidence
Your own experiences often offer the best antidote to these thinking styles. Use key moments in your career, friendships, relationships and daily life to find positive examples that contradict your negative assumptions. The more you focus on the positive outcomes of past experiences and make hopeful and realistic plans for the future, the sooner your negative thinking patterns will be erased and replaced with positive ones.
It can be very difficult to identify and challenge rigid thought patterns on your own because they are often so deeply ingrained. Working with a therapist can help you improve your ability to shed your rigid thoughts and develop more flexible ways of thinking.
If you are interested in working with a therapist to develop a healthier and more flexible way of thinking, contact The Light Program today.
In This Blog...
- Identify rigid thinking patterns
- 2\. Talk to someone about your cognitive distortion
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