Unhelpful Thinking Styles

Unhelpful thinking styles are those that we use to think about things in a way that can cause problems. Unhelpful thinking styles are sometimes called cognitive distortions or common thinking traps. These unhelpful ways of thinking often lead to negative feelings and emotions such as anxiety, sadness, anger, helplessness or frustration. This is an important concept for parents and educators to understand because it will help them teach their children how to think in a more positive way leading to improved behaviour. Everyone has some unhelpful thoughts from time-to-time but some people have more than others. It’s important for us all to recognize these unhelpful thoughts so we can avoid set-backs and feel better about ourselves and our lives.

This blog post provides several examples of unhelpful thinking styles such as all or nothing, minimizing, mind-reading, jumping to conclusion and so on.

Catastrophizing

It is very easy to get caught up in unhelpful thinking styles, and it can be hard to realize you are doing so. Catastrophizing is a common unhelpful thinking style where people “blow things out of proportion” and see the worst possible scenario. It may also appear that they have a very negative or untrue perspective on reality.

All or Nothing

All or nothing thinking is a type of unhelpful thinking style that can lead to problems in daily life. It occurs when you see things as either good or bad, with no middle ground. For example, if you make one mistake on an exam, you might think “I’m stupid” and feel like it’s pointless to study for the remaining exams. This may cause you not to do well on other exams because your thoughts are so negative about yourself. All or nothing thinking is often associated with depression and anxiety disorders but can also affect people without mental illness. All-or-nothing thinking makes it difficult to cope with everyday stressors by creating feelings of failure and self-criticism rather than motivating us toward positive change.

Mind-Reading

Mind reading is when you assume that other people are thinking negatively about you or your actions. It could be as vague as assuming that someone doesn’t like you, or it could be as specific as assuming that a certain person thinks something negative about something specific.

Jumping-to-Conclusions

Jumping to conclusions is a form of unhelpful thinking style. It’s when we make negative assumptions about something without much evidence. We often end up feeling frustrated or angry because our expectations weren’t met. We’re all guilty of jumping to conclusions sometimes, but it does us no good and can cause significant problems in relationships with others and ourselves.

Over-Generalization

Over-Generalization is one of the unhelpful thinking styles that people with anxiety deal with. It’s when someone views a single negative event as part of an overall pattern of defeat. They see it as a reflection on their abilities in general, rather than just a momentary setback.

More so, over-generalization is a common unhelpful thinking style, and one that many people struggle with on a daily basis. Although it may seem like the simplest of all unhelpful thinking styles, over-generalization can be quite harmful. It prevents us from focusing on aspects of life (positive or negative) that need our attention.

Minimizing Unhelpful

Minimizing is one of the unhelpful thinking styles where people tend to disqualify the positive or minimize their accomplishments. They would rather push focus onto someone else.

The unhelpful thinking styles we’ve covered in this blog post can lead to feelings of inadequacy and self-doubt. Fortunately, it is possible for us all to change these thought patterns with mindful awareness and some targeted strategies. If any of these examples resonate with you, and you would like to learn more, please contact us to discuss how we may be able to help!

Emem Iniobong, is a Brandon MB, Canadian Certified Counsellor who helps children, teens, young adults, parents, and families in dealing with anxiety, depression, grief, parenting support to live a more fulfilled and bliss-full life.