Thinking Traps

The mind is a powerful thing. This statement is one we have all likely heard before. The term mind is often used to include all aspects of who we are, but typically refers to our thoughts. Thoughts are simply words put together to illustrate some concept, feeling, or prediction. Consider your mind as being split into two categories: the thinking mind and the observing mind. The observing mind notices all that is happening around us and within us, while the thinking mind focuses its energy on making predictions, assigning meaning, planning, etc. Often times, the thinking mind can cause some serious trouble, especially when you fall into habits such as making assumptions, mind reading, and the like. Since our thoughts directly affect our feelings and behaviors, we begin to see issues when our thinking becomes biased or all-consuming.

Below, I review a few of the most common thinking traps, also known as cognitive distortions:

“Should” Statements - A wise man once said, “Don’t ‘should’ on me and I won’t ‘should’ on you.” All jokes aside, this is arguably the most common thinking trap. Here you may find yourself following “rules" that you've developed along the way, which drive your thoughts and behaviors. These rules tend to be rigid and inflexible, so you become increasingly anxious or distressed when one of them is violated somehow. One example is “I should be able to handle this myself”.

Emotional Reasoning - With this trap, you believe something is true based on how you feel. This can get out of hand because it can happen so quickly you may not even recognize it. It often results in inaccurate thinking that isn't based on facts. Examples include "I am afraid my boyfriend is cheating, therefore he must be" and "I feel overwhelmed and hopeless, therefore my problems must be impossible to solve".

Jumping to Conclusions - This one has two different types: mind reading and fortune telling. In mind reading, you assume that you know what someone else is thinking, and use that assumption as a basis for your thoughts, emotions, and behaviors. For instance, “My boss doesn't like me because he never talks to me,” when in reality your boss doesn't talk to anyone because he keeps pretty busy. On the other hand, fortune telling is the tendency to think you can predict or know a future outcome. A prime example of this would be “I won’t get the job, so I’m going to cancel the interview".

For a full list of thinking traps (a.k.a.cognitive distortions) click here:

Cognitive Distortions.pdf

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If you find yourself falling into some of these categories, you're not alone. Before you start panicking that there is something wrong with you, understand that these are very universal human habits that affect everyone in some form. Also, know that you are not doomed to continue these habits forever (unless you choose to). Your thoughts do not have to control you, and with some helpful education and resources, you can learn to take back control of your mental focus.

Thank you for reading.

You matter.

Author: Lyndsey Perry, LPC