Unhelpful Thinking Habits Flashcards
Mental Filter
When we notice only what the filter allows or wants us to notice, and we dismiss anything that doesn’t ‘fit’
Am I only noticing the bad stuff? Am I filtering out the positives? What would be more realistic?
Prediction
Believing we know what’s going to happen in the future
Am I thinking that I can predict the future? How likely is it really?
Mind-Reading
Assuming we know what others are thinking (usually about us)
Am I assuming I know what others are thinking? What’s the evidence? Those are my own thoughts, not theirs.
Compare and despair
Seeing only the good and positive aspects in others, and getting upset when comparing ourselves negatively against them
Am I doing that ‘c and d’ thing? What would be a more balanced way of looking at it?
Critical self
Putting ourselves sown, self-criticism, blaming ourselves for events or situations that are not (totally) our responsibility.
There’s that internal bully again. Would most people who know me really say that about me? Is this something that I am totally responsible for?
Shoulds and musts
Thinking or saying ‘I should’ (or shouldn’t) and I must puts pressure on ourselves, and sets up unrealistic expectations.
Am I putting more pressure on myself, setting up expectations of myself that are almost impossible? What would be more realistic?
Judgements
Making evaluations or judgements about events, ourselves, others, or the world, rather than describing what we actually see and have evidence for.
I’m making an evaluation about the situation or person. It’s how I make sense of the world, but that doesn’t mean my judgements are always right or helpful. Is there another perspective?
Emotional Reasoning
I feel bad so it must be bad! I feel anxious, so I must be in danger.
Just because it feels bad, doesn’t necessarily mean it is bad. My feelings are just a reaction to my thoughts - and thoughts are just automatic brain reflexes.
Mountains and Molehills
Exaggerating the risk of danger, or the negatives. Minimising the odds of how things are most likely to turn out, or minimising positives.
Am I exaggerating the bad stuff? How would someone else see it? What’s the bigger picture?
Catastrophising
Imagining and believing that the worst possible thing will happen
Ok, thinking that the worst possible thing will definitely happen isn’t helpful right now. What’s most likely to happen?
Black and White thinking
Believing that something or someone can be only good or bad, right or wrong, rather than anything in-between or ‘shades of grey’.
Things aren’t either totally white or totally black - there are shades of grey. Where is this on the spectrum?
Memories
Current situations and events can trigger upsetting memories, leading us to believe that the danger is here and now, rather than in the past, causing us distress right now.
This is just a reminder of the past. That was then, and this is now. Even though this memory makes me feel upset, it’s not actually happening right now.
