The thoughts we think can help us or hurt us when we are feeling down. Bad moods often trigger errors in our thinking that make our thoughts overly negative and inaccurate.  

I struggled with depression for over 25 years and was on antidepressants for 2 decades. What I realize now is that the depression never really went away with antidepressants, but my emotions were dulled and suppressed so that I didn’t present as depressed. I have been able to successfully stop taking antidepressants since January 2022.

I used to think that depression caused all the negative thoughts in my head, but it was the negative thoughts in my head that was causing the depression.

It is important to understand that we don’t have to automatically believe our thoughts. Learning these common errors in thinking can help us recognize when our thoughts are untrue: 

All-or-nothing thinking

• Viewing things in black or white. If something is not perfect, we think of it as a failure or waste of time.

• Example: If someone forgets to do one thing on their checklist of ten things, he or she equates that with failing.

Mental filter

• Picking out and dwelling on a single negative event or aspect and focusing solely on it, while ignoring the whole picture. Applying a mental filter is similar to “tunnel vision,“ where someone only focuses on and sees the negative parts of a situation.

• Example: If someone receives feedback about his or her work that is very positive, except for one criticism, he or she only focuses on the critical remark.

Discounting the positive

• Rejecting all positive aspects of an experience and generating reasons why they don’t count or are not important.

• Example: “I just got lucky”, or “ Anyone could have done what I did.”

Emotional reasoning

• Thinking that because a certain feeling is present, it must be true and a direct reflection of reality, regardless of any contrary evidence.

• Example: Someone may tell himself or herself that because their situation feels hopeless, it really must be hopeless. Or, if someone feels very anxious and scared about something, it is proof that he or she is in danger.

Overgeneralizing

• Overgeneralization is the process of taking one negative outcome or event and applying it to all areas of one’s life.

• It often involves phrases such as, “I am always unlucky,” or “I am never going to feel better.”

• Example: If someone applies for a job and doesn’t get it, they may think that they are never going to find a job and will be jobless forever. 

Jumping to conclusions

• This includes Mind Reading and Fortune Telling.

• Mind reading happens when we attribute intentions, attitudes, beliefs, or other mental activity to another person and simply assume that these are the case. Example: Assume that someone is thinking negative thoughts about you.

• Fortune telling involves predicting that the outcome will be negative. Example: “I know you won’t like what I am about to say, but…”

Personalization and blame

• Personalization occurs when someone thinks they are solely responsible for the outcome of an event and ignores other contributing factors. The opposite of personalization is blame. This happens when someone holds another person fully responsible for something without examining his or own impact.

Labeling

• Labeling is applying a fixed, broad label to oneself or to others that then shapes our experience and view of reality.

• Example: “I’m worthless,” or “ She is crazy,” or “ He is a selfish person.”

Denial of change

• Denial of change occurs when we become upset, indignant, or deny the reality that our lives are in a constant state of flux, and that situations and people are also constantly changing.

• Example: Becoming very upset when our bodies age and we can no longer do all of the activities we once did.

EVERYONE has some form of these errors in their thinking. Bringing mindfulness to your thoughts and becoming aware of these negative thinking patterns can be a start to changing the way you think and ultimately change the way you feel about yourself. 

This is one way to bring non-judgmental awareness to your thoughts. Acknowledge when you are not thinking accurately and then compassionately notice and correct it.

When these negative thought patterns start to change you will notice your perception start to shift. 

Let's make a commitment to ourselves to bring more awareness to our thoughts and work towards changing these negative thinking patterns. By doing so, we can start to feel better about ourselves and the world around us. Take a moment to reflect on your own thinking patterns and make a conscious effort to correct them. Remember, small changes can lead to big transformations. So let's start today and create a more positive and fulfilling life.

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