Categories
General

6 Ways We Worry (And How to Stop)

We all get worried about stuff in our lives. It’s normal. But sometimes, that worry can escalate into something bigger, and so trying to reframe this and see things from a different perspective can really help us to prevent worrying too much. 

There are these things called thinking traps, and these can make us get caught up in negative thinking patterns, make us worry and ultimately, can end up being how we think about every situation in our lives. 

The 6 Big Thinking Traps are:

  • Negative Bias: Only focusing on the negatives, and dismissing the positives.
  • Mind Reading: Assuming you know what someone is thinking about you.
  • Catastrophising: Assuming the worst-case scenario.
  • Over-generalising: Assuming all future experiences will be the same as a previous negative experience.
  • Black and white thinking – Thinking in extremes, that every situation is black and white. 
  • Personalising: Feeling responsible for a negative situation even when it’s not your fault. 

Thinking Traps can make things seem worse than they really are, and cause feelings of worry and anxiety.

So how do we challenge them? Use these five handy techniques to challenge any Thinking Traps you find yourself falling into:

  1. The Sunshine Filter: IF YOU HAVE NEGATIVE BIAS… Remind yourself that you’re focused on the negatives. Look for all of the positives in the situation instead, Try to smile every time you think of one.
  1. The Fact Check: IF YOU’RE MIND READING… Remind yourself that thoughts are not facts. Write down all the facts you can PROVE to be true about the situation.
  1. The New Viewpoint: IF YOU’RE CATASTROPHISING… Imagine your thought on a spectrum from ‘this is a catastrophe’ to ‘this is great’. Now imagine 3 new thoughts from different viewpoints on the spectrum. Remind yourself that the worst case scenario isn’t the only possibility. In fact – it’s probably one of the least likely possibilities.
  1. The Lawyer: IF YOU’RE OVER-GENERALISING… Take your thought to court. How many examples can you find that disprove the thought? How many examples can you find where your worries didn’t come true?
  1. The Invisibility Cloak: IF YOU’RE PERSONALISING… Imagine you had nothing to do with the situation – you’re totally out of the picture, and you’re just watching the events take place. If you weren’t the cause of the situation you’re worried about, what else could have caused it? How many other explanations can you think of? Realistically, which explanation is most likely?

We can’t control what happens to us, but we can control how we think about it.  We often fall into thinking traps which make us feel worried but we can overcome those thinking traps by challenging them and finding positive alternatives.

Got something on your mind? Reach out to our support community here for support and advice.

RSS FORUM CHATS

  • i feel pathetic
    hii, i'm 17 and i recently had an music exam. i got a good grade but somehow it doesn't make me happy in any way. i keep comparing my work to others people work and i feel bad about what i've acomplished. i know i can do better but i can't get myself to work […]
  • hiiii, I'm TigerLemon
    Hi everybodyyyy, I'm TigerLemon. Here to talk about things I'm interested in, namely at the moment more sexuality and body image. Who else is from the UK?
  • Introducing User Ranks and Badges!
    It's Update Time! What a week! The sun is finally shining, lockdown is easing up and most importantly: we’re releasing tons of new exciting features to make your experience on our community even better! We’re so proud of the community that we’re building together and have really enjoyed reading your feedback over the past few […]
  • Get the Limited Edition Pride 2021 Badge!
    Happy Pride everybody! To celebrate Pride 2021 and the introduction of new user badges, we're launching a limited edition Pride 2021 badge that you can now proudly wear on your user profile. To claim your badge, simply reply to this thread before the end of the month and you'll automatically receive it. Enjoy!
  • We're aware of some issues with the design of the community!
    Howdy, Just a very quick note from us to say that we are aware of some design issues on the community and problems some mobile users may be having with navigation. We're working on it! Harper 😃
  • Hey!
    hi everyone! i am LostGirl as you can tell, and i am new to this community. i really like the concept of this because without knowing each other's true identity, we can fully be ourselves without worrying about constantly getting judged. i myself am insecure about many things one of which are my eyes. they […]