Do you ever feel trapped by negative thoughts and beliefs that leave you feeling helpless and powerless? Do you often find yourself stuck in a cycle of self-doubt and self-criticism? If so, you’re not alone. Many people struggle with helpless thinking, a type of thinking that can become overwhelming and lead to debilitating feelings of anxiety and depression. There are different types of helpless thinking, and working with an online therapist can provide strategies to break free from this pattern of thought.
You have the power to think about your thinking. You can learn to develop competing systems of thought and actions to counteract depressive helplessness thinking. You can change your views when you experience yourself looking at this horizon.
The Cognitive Behavioral Workbook for Depression
Catastrophic Thinking:
Catastrophic thinking is a type of helpless thinking that involves magnifying the worst-case scenario and believing that it is inevitable. People who engage in catastrophic thinking often use phrases like “everything always goes wrong for me” or “I’m a failure at everything.” This type of thinking can be paralyzing and prevent people from making positive changes in their lives. To counteract catastrophic thinking, try to challenge the negative thoughts by focusing on the evidence that contradicts them. For example, if you’re worried that everything always goes wrong for you, think about times when things went well or when you were able to overcome a difficult situation.
Personalization:
Personalization involves blaming oneself for things that are not within their control. People who engage in personalization might assume that they are responsible for other people’s behavior or assume that they are to blame for things that go wrong in their lives. To combat personalization, try to focus on the facts of the situation and consider whether your role in the situation is truly significant. Ask yourself what other factors might have contributed to the outcome, and try to focus on areas where you can take action to improve the situation.
Overgeneralization:
Overgeneralization involves taking a single negative event and applying it to all areas of life. For example, if you fail a test, you might assume that you’re not smart enough to succeed in school. This type of thinking can be particularly damaging because it can prevent people from taking risks or trying new things. To overcome overgeneralization, try to focus on the specific context of the negative event and challenge the assumption that it applies to all areas of your life. Remind yourself of times when you succeeded in similar situations or when you were able to learn from failure and improve.
Black-and-White thinking:
Black-and-white thinking involves seeing the world in absolutes and rigid categories. For example, people who engage in black-and-white thinking might say things like “I’m either a success or a failure” or “People are either good or bad.” This type of thinking can lead to extreme self-criticism and can make it difficult to see the nuance in situations. To counteract black-and-white thinking, try to focus on the shades of gray between the extremes. Consider the complexities of situations and recognize that there are often multiple perspectives and potential solutions.
Mind Reading:
Mind reading involves assuming that you know what other people are thinking or feeling without evidence. People who engage in mind reading might assume that others are judging them or that they know what someone else is going to say or do. This type of thinking can lead to increased anxiety and can prevent people from engaging in positive social interactions. To break free from mind reading, try to focus on the evidence and consider alternative explanations for others’ behavior. Ask questions and seek clarification when needed to avoid making assumptions.
Breaking free from helpless thinking can be a difficult process, but it is possible with practice and persistence. By identifying the types of helpless thinking that you engage in and using strategies to challenge negative thoughts, you can develop a more empowered and positive outlook on life. By learning to think about your thinking, you can take control of your thoughts and actions and create a happier and more fulfilling life.