Understanding Negative Thoughts

They can appear suddenly and often happen when we are experiencing feelings of depression, anxiety, anger, or frustration. These thoughts act as uninvited guests, disrupting our mental health and lingering longer than we would like.

Why Do We Have These Thoughts?

From an evolutionary perspective, negative thoughts served as a protective function. Imagine our ancestors facing real dangers in the wild; being alert to potential threats would have been crucial for survival. Negative  thoughts can often be seen as a form of mental “radar” that aims to keep us safe. However, in modern society, some of the dangers we face are psychological not physical, these thoughts can become a source of distress rather than protection. This is where we need to assess if we really are in danger by using our cognitive skills to determine what the threat really is and where it is coming from. 

When we are anxious or depressed, our brains can become overly sensitive to perceived threats, leading to a pattern of negative thinking. This can create a self-reinforcing cycle: the more we focus on negative thoughts, the more they seem to validate our fears, leading to heightened anxiety or deeper depression.

 

Types of Negative Thoughts:

Negative thoughts can take many forms, and recognizing them is the first step toward addressing them. Here are some common types:

Overestimating the Likelihood of Negative Events:

This involves predicting that something bad is likely to happen even when the actual probability is low. For example, someone might think, “I’ll definitely get fired if I make one mistake,” leading to increased anxiety and stress.

Catastrophizing:

This is when we imagine the worst-case scenario and assume that it would be utterly disastrous. It’s like seeing a small crack in a dam and assuming the entire dam will collapse, flooding everything in sight.

Beliefs that Emotions are Dangerous:

This involves fearing intense emotions, thinking they might lead to loss of control or sanity. Someone might worry that if they get too angry, they’ll lash out and ruin their relationships.

Belief That One Cannot Tolerate Discomfort or Pain:

This involves questioning one’s ability to cope with adversity. The thought “I can’t handle this” can lead to avoidance behaviors and a diminished sense of resilience.

Positive Beliefs about Worry and Rumination:

This is when worry seems productive or protective. The belief that worrying about something might prevent it from happening can create a loop of repetitive, anxiety-inducing thoughts.

Negative Thoughts About Ourselves, the World, and the Future:

These are broad, negative generalizations like “I’m a failure,” “Nobody likes me,” or “The world is a dangerous place.” These thoughts can deepen feelings of worthlessness or distrust.

 

Coping with Negative Thoughts:

Understanding these types of negative thoughts can help us build strategies to manage them. Cognitive-behavioral therapy (CBT) offers tools to challenge and reframe these thoughts, turning storm clouds into manageable weather patterns. Techniques such as thought records, cognitive restructuring, and mindfulness can help create a more balanced perspective.

By challenging the truth of these thoughts, finding evidence that contradicts them, and considering alternative explanations, we can break the cycle of negative thinking. It’s like learning to navigate through a stormy sea—at first, it might seem overwhelming, but with practice and the right tools, we can find our way to calmer waters.

If you or a loved one are experiencing an increase in negative thoughts, Peace Behavioral Health is here to help. We offer same-month evaluations, medication management, and direct messaging with your Doctor. Our goal is to be there for you when you need us. Reach out today!