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How to recognize and change negative thought patterns to reduce stress levels.
From an evolutionary perspective, the brain's function is not to make us happy. Its purpose is to protect us by keeping us alert to potential threats. The brain is expert at creating hypothetical scenarios of what could go wrong.
Many people are familiar with this brain function. They are prone to thought patterns that increase anxiety as they face great pressure to meet expectations they have set for themselves. However, many of these patterns are based on false assumptions.
6 thought patterns that increase anxiety
- "It's my fault." Your inner critic scolds you for failing to live up to expectations. You blame yourself for undesirable results, even though it's not your fault. It's hard to see your efforts not leading where you wanted, but don't burden yourself further with intense self-criticism.
- "I stress about everything." Life causes stress. It presents obstacles and challenges at the most inopportune times. We often pile problems on top of each other instead of looking at each one individually. Thus, the stress builds to a peak and all that burden overwhelms us. Problems get tangled up with each other and it becomes harder to solve them. It is better to deal with each worry separately. When we break down problems into smaller pieces it is easier to manage them.
- "I feel trapped." It's hard to make decisions when we see them as irreversible. Thinking that all decisions are final and there is no going back can be overwhelming.
However, many decisions are reversible. We can look for a new job, move, or break up with a relationship that is not satisfying. Decisions often involve a great deal of responsibility and potential consequences. Take as much time as you need to gather the necessary information and make a responsible decision.
Reversing course can have great costs for you and for other people. However, you can change direction. This awareness removes the pressure to make the perfect decision every time you are faced with a dilemma. - "All or nothing". Thinking in absolute terms is commonplace because it simplifies the decision-making process. It's easier to choose between black and white instead of comparing different shades of grey.
But not considering the full range of possibilities can make you more prone to intense anxiety. When your only options are 0 and 100, you leave yourself no room for error. If you don't reach 100, you fail. There are, indeed, situations where the all-or-nothing logic is justified, such as surgery or piloting an airplane. Mistakes in such a context can lead to disastrous results.
However, many of our daily activities do not involve the same degree of responsibility. You can make a mistake in an interview or a test and still have a successful outcome. We are imperfect creatures, in a constant process of evolution. Give yourself the opportunity to make mistakes and learn from them. - "The worst is yet to come." The most common thought pattern that causes anxiety is thinking about the worst. In this pattern, we ignore more likely scenarios and focus on the worst that could happen, even if it is relatively unlikely. Many of our worries are figments of our imagination.
We treat them as imminent and inevitable, even though most never come true. Whenever you worry about something, consider how likely it is that that fear will become a reality. In addition, make sure you take reasonable precautions to protect yourself from the worst outcome. This will help you focus on what is under your control. - "I'm not enough." We make the mistake of associating our worth with our level of success. We keep running after the next achievement to fuel our sense of worth. The stress peaks as our sense of worth fluctuates with each success or failure.
But our worth is not determined by our level of success. It does not depend on our education, physical attributes, appearance or the money we earn. Our self-worth is an undeniable part of our human existence. This does not mean that we should be complacent. Studying, career advancement, striving for greater rewards can help our personal growth and allow us to make a positive contribution to the lives of others.
However, we should not make the mistake of basing our sense of worth on how successful we are.
When you feel stressed, reflect on your thought patterns. They may be based on false assumptions that further fuel your anxiety.
Edited by Ismeni Tsochali, text editor
Source: PsychologyNow