Common thought traps that keep you stuck in anxiety
If you’ve ever found yourself stuck in a cycle of worry, you know how hard it can be to break free. Often, it’s not just the situations we’re anxious about, but the way we think about those situations that traps us in a spiral. These thought patterns—known as "thought traps"—can make anxiety even worse. Let’s take a closer look at some of the most common thought traps and how you can challenge them.
1. Catastrophizing: Jumping to Worst-Case Scenarios
Catastrophizing happens when you automatically assume the worst possible outcome will happen, even when the situation isn’t that extreme. For example, if you make a small mistake at work, you might think, “I’m going to get fired, and then I’ll never find another job.”
When you notice yourself going down this path, pause and ask yourself, "Is there evidence that this worst-case scenario is likely to happen?" Often, the answer is no. Reframe your thinking to consider more realistic outcomes.
2. Black-and-White Thinking: No Middle Ground
Anxiety loves extremes. Black-and-white thinking is when you see things as all good or all bad, with no room for gray areas. For instance, you might think, “If I don’t get everything perfect, I’m a failure.” This type of thinking doesn’t leave space for mistakes, growth, or the idea that things might not be perfect but still okay.
Start practicing “shades of gray” thinking. Remind yourself that things don’t have to be perfect to be good enough. For example, instead of thinking you failed if you didn’t meet every goal at work, acknowledge the progress you made and the things you did accomplish.
3. Overgeneralizing: Making a Rule from One Event
Overgeneralizing occurs when you take one experience and apply it to every similar situation. For example, if you had a difficult conversation with a friend, you might think, “I always mess up conversations with people. I’m bad at communicating.” This is a problem because it ignores the fact that one conversation doesn’t define your abilities.
When you catch yourself overgeneralizing, challenge yourself to think of instances where you communicated well during a hard conversation, identify the things that made the previous conversation go better, and then try to do better next time! That's all we can do.
4. Mind Reading: Assuming What Others Are Thinking
Mind reading is when you assume you know what others are thinking and believe it’s negative. For example, you might think, “They didn’t say hi to me in the hallway. They must think I’m annoying.” This can create unnecessary anxiety because you're making judgments about others without having all the information.
If you find these thoughts creeping in, consider the other possible explanations. People may be distracted, busy, or focused on something else, and it has nothing to do with you. Try to check in with the person directly if you’re unsure, instead of jumping to conclusions.
5. Labeling: Defining Yourself by One Moment
When you label yourself based on one experience, you’re limiting yourself. For example, if you mess up during a presentation, you might think, “I’m so stupid.” This label makes you feel worse and doesn’t consider the full range of your abilities or qualities.
Instead of labeling yourself as “stupid” or “a failure” for one mistake, remind yourself that you made a mistake, not that you are a mistake. Practice self-compassion and recognize that mistakes are part of being human.
Breaking the Cycle
If you’ve noticed yourself getting stuck in these thought traps, don’t worry. The key is awareness and intentionally challenging those thoughts. As a therapist, I'm trained to help guide you in learning how to shake free of anxiety's grip on your life. Fill out the contact form on my website so I can reach out to schedule a consultation for anxiety counseling with you to discuss this more!