Thinking traps are types of thoughts that result in negative emotions. These thinking traps are very common – everyone thinks this way sometimes. There is a lot of research evidence showing that people who can reduce these thinking styles become happier over time.
Don’t worry about trying to memorize them all since many of the thinking traps are very similar. It is not important that you can perfectly classify your thoughts – just learn to recognize if you are in a thinking trap in a general sense. The next step is to write it down and challenge it (more on this at the end of the post).
Check if you frequently use any of the following thinking styles:
All or nothing thinking / Black & White thinking
Thinking in terms of absolutes without recognizing that there are always shades of grey to the reality of the situation.
"If it’s not perfect, then it’s a disaster"
“It never works out for me”
“It always ends up badly”
“Nothing I do is right.”Catastrophising
Jumping to a negative conclusion without thinking of the reasons why it might work out ok. Deflating the chances that you can cope with negative outcomes
“This will never work out”
“I’ll never cope if I get any worse than this”
“It will be a disaster like last time”
“I won’t cope”
“I’ll fall to pieces”
Shoulds / Musts / Oughts
Setting standards for yourself and others that lead to guilt (self) or frustration (others) when they are not met. Not tolerating mistakes.
"I can't make mistakes"
“80%, 90%, 95% isn’t good enough”
“I should have done it differently”
“I should be better”
“I am not good enough”
“I should have realized that beforehand”
Making feelings facts (emotional reasoning)
Using the way you feel about something to justify it as reality
“If I feel anxious I must be in danger”
“If I feel like a loser then I must be”
“If I have a bad feeling about this then something bad must be about to happen”
“The positive thought doesn’t feel true to me so it must be false/wrong”Overgeneralising
Applying your experience in one or a few situations to all situations
“Men only want sex”
“You just can’t trust anyone”
“People will always let you down”
“People in authority will take advantage of you”It is normal to feel uneasy as you start to recognise how often you think this way. The next step is to challenge these thoughts so that you can learn they aren't completely true. The more you feel they are true the more emotional pain will occur. Write down your answers to these quick questions to challenge your thinking trap thoughts:
1. List three reasons why this thought is not completely, 100% true.
2. List how this thought is unhelpful (How do you feel or behave when you believe it is true?)
3. How would life be different if you could let go of this thought?
2. List how this thought is unhelpful (How do you feel or behave when you believe it is true?)
3. How would life be different if you could let go of this thought?
