Anxiety often leads to spiraling thoughts that feel real and overwhelming, even though they aren’t always based on facts. These thought patterns, known as thought traps, keep you stuck in a cycle of worry and stress. If you’ve ever found yourself stuck in anxious thoughts that make you feel out of control, you’re not alone. Here are five common thought traps and tips for breaking free from them.
1. Catastrophizing
One of the most common anxiety thought traps is catastrophizing—when you automatically assume the worst-case scenario in every situation, often making mountains out of molehills. For example, if you’re late for work, you might think, “I’m going to get fired, and I’ll never be able to get another job.” These thoughts can be intense and convincing, but they are often exaggerated and not based on reality.
How to Combat Catastrophizing: When you catch yourself thinking that everything will go horribly wrong, take a step back and ask yourself, “What’s the evidence for this?” Often, the worst-case scenario is unlikely. Instead, if you’re late, think about how you can explain the situation to your boss calmly and offer to stay over to make up the time as a reasonable compromise.
2. Black-and-White Thinking
Black-and-white thinking makes everything seem extreme and one-dimensional. For example, if you make a mistake at work, you might think, “I’m a total failure” or “I’ll never get anything right.” This type of thinking doesn’t allow room for the shades of gray in life. You might be doing great overall, but one small error makes you feel like everything is ruined.
How to Combat Black-and-White Thinking: Challenge yourself to look at the situation from different angles. Ask, “What did I do well when I was dealt those cards?” and “What can I learn from that situation?” Remind yourself that no one is perfect, and give yourself the grace you would afford to a friend when they make a mistake.
3. Overgeneralizing
Overgeneralizing happens when you take one small event and apply it to everything. For example, if you didn’t do well on a test, you might think, “I always fail,” or “I’m just bad at this.” This thought trap makes you feel like one small mistake defines your entire ability or worth.
How to Combat Overgeneralizing: When you catch yourself overgeneralizing, stop and reflect on the specific situation. Ask, “Is this really true all the time, or is it just true in this specific case?” Remind yourself that one failure doesn’t define who you are.
4. Mind Reading
Mind reading is when you assume you know what others are thinking, often assuming they’re judging or criticizing you. For example, you might think, “They probably think I’m not good enough,” when, in reality, they’re not actually thinking that.
How to Combat Mind Reading: Try to remind yourself that you can’t know exactly what someone else is thinking. Instead of assuming, ask them how they feel to quell the uncertain thoughts you feel. Open communication is the key to breaking free from this thought trap.
5. Personalization
Personalization happens when you take responsibility for things that aren’t your fault or within your control. For example, if a project at work doesn’t go as planned, you might think, “This is all my fault,” even though others are involved in the outcome, too.
How to Combat Personalization: When you notice yourself taking the blame for something outside of your control, stop and ask, “Did I really have control over this?” Taking responsibility for your actions is important, but it’s equally important to accept that not everything is on your shoulders.
Next Steps
You can learn to avoid these common anxiety traps! Remember, it’s okay to ask for support if you need it. As therapists, we can help you work through these traps in more detail. Schedule a new client call where our coordinator will assist you in finding the right therapist and setting up your initial therapy appointment!
Disclaimer: Our content is on and related to the topic of mental health. The content is general information that may or may not apply to you. The content is not a substitute for professional services. This website does not contain professional advice, nor is any professional-client relationship established with you through your use of this website.
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