Anxiety can make life feel overwhelming, especially when certain patterns of thinking—known as anxious thinking patterns—take over. By learning to identify and challenge these thoughts, you can reduce anxiety and feel more in control. Here, we’ll break down common anxious thinking patterns and offer practical ways to challenge them.
What Are Anxious Thinking Patterns?
Anxious thinking patterns, or cognitive distortions, are habits of thinking that make us focus on fears, worst-case scenarios, and self-criticism. If left unchecked, these patterns can lead to stress and impact relationships, self-esteem, and even physical health. Recognizing these thoughts is the first step to taking back control.
Common Types of Anxious Thinking
- CatastrophizingCatastrophizing is imagining the worst possible outcome. For example, you might worry a small mistake at work will lead to getting fired, or that a slight headache is a sign of something serious.
Challenge It: Ask yourself, “What’s the likelihood of this actually happening?” and “Do I have facts to support this thought?” These questions help bring balance to catastrophic thinking.
- Black-and-White ThinkingBlack-and-white thinking is seeing situations in extremes, like feeling you’re either a success or a failure with no middle ground.
Challenge It: Look for the gray areas. Ask yourself, “Is there a more realistic way to view this?” Remind yourself that most situations are a mix of both strengths and areas for improvement.
- Fortune-TellingFortune-telling is assuming you know what will happen, especially negative outcomes. You might believe an event will go poorly without any evidence.
Challenge It: Bring yourself to the present. Ask, “What can I do to prepare?” or “What are other, more positive possibilities?” Focus on what you can control rather than predicting negative outcomes.
- Mind-ReadingMind-reading is assuming you know what others are thinking. For instance, you may think a friend is upset with you even if they haven’t expressed it.
Challenge It: Remind yourself, “I don’t know what they’re thinking.” Instead, consider open communication to check your assumptions.
- PersonalizationPersonalization is taking responsibility for things beyond your control. For instance, if a friend seems distant, you might blame yourself.
Challenge It: Ask, “Is this situation really about me?” Remind yourself that everyone has their own experiences, and sometimes it has nothing to do with you.
- “Should” Statements“Should” statements involve high, often unrealistic, expectations like, “I should be better at this” or “I should never make mistakes.”
Challenge It: Replace “should” with “could” or “I’d like to.” This helps ease pressure and promote self-acceptance.
Practical Tips for Challenging Anxious Thoughts
- Write It Down: Try writing your anxious thoughts in a journal. Seeing them on paper can help you view them objectively.
- Practice Mindfulness: Focusing on the present moment helps you become more aware of anxious patterns without judgment.
- Use Positive Affirmations: Affirmations like “I am doing my best” can replace anxious thoughts and reduce self-criticism.
- Seek Support: Working with a mental health professional provides valuable tools for reframing anxious thoughts and finding lasting relief.
How Therapy Can Help
At Killian Counseling Services LLC in Montclair, New Jersey, we specialize in anxiety management. Our team of PhD-level clinicians offers supportive counseling to help you gain control over anxious thinking and build resilience. Through personalized support and evidence-based practices, we’re here to help you find lasting solutions to anxiety.
Taking steps to challenge anxious thinking can be life-changing. If you’d like support with managing anxiety, reach out to Killian Counseling Services LLC to get started.
Contact Killian Counseling Services LLC
Located in Montclair and available for virtual sessions across New Jersey, Killian Counseling Services LLC provides a safe, supportive space to explore and overcome anxiety. Book a consultation today to start your journey toward peace and well-being.