These thinking traps are mental shortcuts which often distort reality and can prevent us from seeing situations clearly. By recognising and challenging these traps, we can improve our mental well-being, see options, build confidence and resilience and make more balanced decisions.

Common thinking traps

Let’s take a look at some of the most common, but here are many!

  1. All-or-nothing thinking – This trap involves seeing things in black-and-white terms, with no middle ground. For example, if you make a mistake, you might think, “I’m a complete failure,” rather than recognising that everyone makes mistakes.
  2. Overgeneralisation – occurs when we make broad conclusions based on a single event. If something bad happens once, we might assume it will happen again and again. For instance, if you fail one test, you might think, “I’ll never succeed in school.”
  3. Catastrophising – This involves imagining the worst possible outcome in a situation. If you have a presentation at work, you might think, “I’ll forget everything and everyone will think I’m incompetent,” even though this is unlikely.
  4. Mind reading – assuming we know what others are thinking without any evidence. For example, if a friend doesn’t reply to a text, you might think, “They must be mad at me,” when they could simply be busy.
  5. Emotional reasoning – involves believing that our emotions reflect reality. If you feel anxious, you might think, “Something bad is going to happen,” even if there’s no real danger.

Strategies to overcome thinking traps

Here are some varied strategies to help reframe thinking traps. See what works best for you to raise your awareness of other possible outcomes of your thinking and your actions:

Use evidence-based thinking : Gather factual evidence to challenge your negative thoughts.

If you think, “I’ll never get this right,” list past instances where you succeeded in similar tasks.

Perspective-taking : Consider how someone else might view the situation.

Ask yourself, “What would my best friend say about this?” This can help you see things more objectively.

Growth affirmations : Replace negative thoughts with positive, affirming statements.

Instead of thinking, “I’m terrible at this,” say, “I’m learning and improving every day.”

Cost-benefit analysis : Weigh the pros and cons of holding onto a negative belief.

Consider, “What do I gain from thinking this way? What do I lose?”

Gratitude practice : Focus on what you’re grateful for to shift your mindset.

When feeling down, list three things you’re thankful for in that moment.

Future self visualisation : Imagine how your future self would handle the situation.

Think, “How would I deal with this a year from now?” This provides a broader perspective.

Self-compassion : Treat yourself with the same kindness you would offer a friend.

Instead of self-criticism, say, “It’s okay to make mistakes. I’m doing my best.”

Behavioural experiments : Test the validity of your negative thoughts through small experiments.

If you think, “No one likes me,” try initiating a conversation, maybe with a stranger, and observe the response.

Reflective journaling : Write down your thoughts to gain insight and perspective.

Keep a journal where you document your thoughts, reflect on them and learn that you are not defined by what you think and it could be a trap!

By understanding and addressing our thinking traps, we can cultivate a healthier mindset and improve our overall well-being. Remember, it’s a process, and with practice, we can develop more positive and realistic ways of thinking.

The concept of thinking traps, also known as cognitive distortions, was pioneered by Dr. Aaron T. Beck in the 1960s. Dr. Beck’s work laid the foundation for cognitive-behavioural therapy (CBT), a widely used and effective approach for treating various mental health issues.

Dr. David D. Burns further popularized these concepts in his book, “Feeling Good: The New Mood Therapy,” published in 1980. Dr. Burns made these ideas more accessible to the general public, helping many people understand and overcome their negative thinking patterns

 

Madeline Cranfield is a highly experience Executive coach. She has worked internationally for complex organisations across sectors as diverse as finance and engineering, FMCG and technology. She combines strong business skills in strategy implementation with an ability to engage and motivate people to deliver more of their potential utilising a behavioural approach.