We experience thousands of thoughts each day. Most of these thoughts are about ourselves and how we interact with the world around us. These thoughts can shape how we feel and act on a daily basis. Sometimes it may feel like our thoughts control us, but we actually have more power to change them than we think. Here are some common negative thought patterns to watch out for:
Should statements- ex. “I should have exercised today.”
Blaming- ex. “She made me mad.”
Personalization- ex. “It is my fault.”
Fortune Telling- ex. “I know it won’t work out.”
All or nothing thinking- ex. “Nothing ever turns out right.”
Any of these sound familiar to you? They are very common, but can be challenging to change.
One strategy that is helpful in changing negative thought patterns is called reframing. This occurs when we “change the frame” (or picture) of the thought to shift our perspective. One tool I teach my clients is to determine if the thought is fact or fiction. Looking at the evidence, is the thought really true? Or is it a feeling? Try using this approach in journaling to challenge your thoughts and shift them to what is actually true and accurate. You may want to explore a guided journal (like ours here) to help you in this exercise. Once you can identify the thoughts that are not true, it becomes easier to shift your perspective and reframe the thought to one that is more accurate.
A counselor or coach is a great resource to help support you in creating healthier thought patterns. For more information visit us at www.opendoorscounselingaz.com
Kelly Gutowski, LCSW is a Counselor, Coach and Clinical Social Worker at Open Doors Counseling, Coaching and Consulting. Learn more at www.opendoorscounselingaz.com
