As a psychotherapist, I have seen many clients who feel stuck in anxiety. Despite their best efforts, they can’t seem to shake off the fear, the worry, and the negative thoughts. What many of them don’t realize is that their thinking patterns may be contributing to their anxiety. They are trapped in cognitive distortions, negative thinking patterns, and obsessive thinking that reinforce their anxiety. In this blog post, we will explore some of the common thought traps that keep people stuck in anxiety and how to break free from them.

All-or-Nothing Thinking:

This thinking pattern is also known as black-and-white thinking or polarized thinking. It is the tendency to see things in only two extremes, without any shades of gray. For example, a person with anxiety may believe that if they make one mistake, they are a complete failure. This type of thinking can make them feel trapped and discouraged. To break free from this thought trap, it’s important to challenge the “all-or-nothing” mindset by looking for evidence of shades of gray in situations, and seeking out the middle ground.

Catastrophizing:

This is the tendency to assume the worst-case scenario in any situation. For example, a person with anxiety may think that if they get bad news at work, they will lose their job, become homeless, and end up alone. Catastrophizing can fuel anxiety and make it harder to cope with stressful situations. To break free from this thought trap, it’s important to challenge catastrophic thinking by asking yourself “What’s the worst that could happen?” and then coming up with a more realistic and manageable scenario.

Personalization and Blaming:

Personalization is the tendency to take everything personally, as if it’s a reflection of your worth as a person. Blaming, on the other hand, is the tendency to attribute all the problems to yourself or others, without considering other factors. Both of these thinking patterns can contribute to anxiety by creating a sense of guilt, shame, or resentment. To break free from these thought traps, it’s important to recognize that not everything is about you, and that there are multiple causes for any problem. Practice self-compassion and empathy towards others, and seek out alternative perspectives.

Overgeneralizing:

This is the tendency to make sweeping conclusions based on one or a few instances. For example, a person with anxiety may think that “I always mess up everything,” based on one mistake they made. This type of thinking can lead to negative self-image and self-fulfilling prophecies. To break free from this thought trap, it’s important to challenge the overgeneralization by looking for exceptions to the rule, and recognizing that everyone makes mistakes and has successes.

Obsessing about Problems:

This is the tendency to ruminate or perseverate on problems, without finding a solution or letting go. This type of thinking can make anxiety worse and create a vicious circle of worry. To break free from this thought trap, it’s important to practice mindfulness, gratitude, and positive mood regulation. Focus on the present moment, on what you can control, and on what you appreciate in your life.

Breaking free from thought traps that contribute to anxiety takes time, effort, and self-awareness. It requires challenging your own thinking patterns and adopting more flexible and adaptive ones. But it’s worth it, as it can help you reduce your anxiety, improve your mood, and enhance your overall well-being. If you feel stuck in anxiety, reach out to a psychotherapist who can help you identify and address your thought traps, and provide you with coping strategies. Remember that you don’t have to face your anxiety alone. If you are ready to challenge these thought traps, reach out to one of our clinicians to schedule an appointment today.