The way we think matters a lot. Mental health conditions like depression and suicidal ideation don't just happen. They usually stem from our thought patterns, not just because something terrible happened to us.

Let's address 8 negative thinking patterns we really need to stop.

Negative thinking patterns are mental habits that trap us in a cycle of negativity, and it makes it difficult to see things from a healthy perspective. But if we learn to recognize these patterns, we can identify them, challenge them, and change them. The first on the list is:

All-or-Nothing Thinking

This is when you only see things/situations as either completely good or completely bad - no middle ground. For example, if you make a mistake, you might think you're a total failure and totally forget about the successful things you've achieved. Does this sound familiar? Things are not always black and white; sometimes, there are shades of grey.

Overgeneralization

You know those times when something goes wrong, and suddenly it feels like the whole world is against you? That's overgeneralizing at work. It's when we take one bad experience and start thinking that everything in life is just as bad. Our brains are kinda wired to do that sometimes, trying to make sense of things super-fast, but sometimes it makes us jump to conclusions. That you're having a tough phase doesn't mean your whole life is a disaster. Don't let your setback define your entire story. So, if you catch yourself overgeneralizing, take a step back and look at the bigger picture. Don't let one bump in the road convince you your entire journey is doomed. You've got bright days ahead too.

Discounting Positives

Do you find it difficult to accept compliments or acknowledge positive things? I mean, are you more likely to brush it off like it is nothing rather than appreciating it? Well, discounting positives is like having a scale in our mind, but it's tipped heavily towards the negative side. So, even when good things happen, we brush them off like they don't even matter. For instance, if someone praises us, we might think they're just being nice, or they don't mean what they are saying. Additionally, when something great happens, we may act like it's not worth the excitement. We need to stop tipping the scale towards the negative side; start giving yourself the credit you deserve.

Magnification or Minimization

This involves exaggerating the significance of bad events or minimizing the significance of good ones. It simply means focusing more on the negative side and disregarding the positive. People with this thinking pattern tend to blow negative situations out of proportion and water down the positive side of an event or person. For example, we might think of a small mistake as a catastrophic disaster and exceptional performance as below average.

Emotional Reasoning

This means assuming that negative emotions reflect the way things really are ("I feel it, therefore it must be true"). For example, if you feel worthless, you might think that means you actually are worthless, even though it's just how you're feeling at that moment. Do you often believe your feelings are facts? Well, sometimes, our emotions can lead us to the wrong path. Always remember, our emotions don't always reflect reality, and just because we feel a certain way doesn't necessarily make it true.

Should Statements

Ever caught yourself thinking you should always be perfect? Or that others should always treat you a certain way? Here's the thing: Sometimes we mess up, and that's okay. And life doesn't always go according to plan. When we constantly use words like "should," "must," or "ought," we're putting pressure on ourselves and others to meet unrealistic expectations. For example, if you make a small error on a project at work, you forget everyone makes mistakes from time to time, and you beat yourself up over it. Or maybe one of your friends cancels plans last minute: you might think, "They should always prioritize me. They should never cancel on me." "Should Statements" are how we set up rigid rules for how things should be, but life doesn't always play by those rules. So, next time you catch yourself thinking this way, try to be a little kinder to yourself and others. We're all just doing our best!

Labeling and Mislabeling

Do you use negative labels on yourself or people instead of describing what actually happened? That's what we call labelling and mislabeling.

For example, instead of saying, "I/you made a mistake," you might say, "I'm/you're a loser." But that's not fair to you or the other person. Everyone messes up sometimes; that doesn't make us losers.

Instead of using those negative labels, try describing the specific behaviour. It's a more accurate way to understand and describe what's going on.

Personalization

Do you blame yourself for things beyond your control? When something bad happens, do you often carry the weight of the situation on your shoulders, even when it's not entirely your fault? Personalization can make you feel bad about yourself when you shouldn't. Sometimes things happen for reasons beyond your control. So, try not to be too hard on yourself. It's okay not to blame yourself for everything. Not everything is your fault.

The bottom line

These thinking patterns can become habits and reinforce negative feelings, and they contribute immensely to the development and persistence of various mental health conditions like depression. The good news is cognitive behavioural therapy (CBT) can help us address these patterns and allow us challenge and change our negative thought patterns.

Can you relate to any thinking pattern?

By challenging these thoughts and replacing them with more positive, balanced, and realistic ones, you can improve your mental well-being and cultivate a more positive outlook on life. If you find yourself struggling with negative thinking patterns, there's help and support. Reach out to a mental health therapist, seek guidance, and take control of your thoughts. You have the power to shape your mindset!