Common Thought Traps That Fuel Anxiety and How to Break Them

Anxiety doesn’t just come from external stressors. It can grow from the way we think about situations, too. Our minds sometimes fall into thought traps or cognitive distortions. Some of these include patterns of thinking that exaggerate fears, distort reality, or keep us stuck in worry.

These traps fuel anxiety by making our problems feel bigger or more certain than they actually are. The good news is that once you recognize these patterns, you can learn strategies to challenge and break them, reducing anxiety’s grip. Let’s learn more about common thought traps that fuel anxiety and how to break them.

Common Thought Traps that Fuel Anxiety

Catastrophizing

Catastrophizing is the tendency to expect the worst-case scenario. For example, you may think and believe that if you mess up an email or presentation at work, you may lose your job. This way of thinking makes situations feel like life-or-death, even when they’re not.

All-or-Nothing Thinking

All-or-Nothing Thinking is also known as black-and-white thinking. This thought trap frames situations as either total success or total failure. This black-and-white thinking leaves no room for any middle ground or grey area. For example, someone who gets a B on a homework assignment or test may believe that they’ve failed instead of paying attention to the overall progress they’ve made.

Mind Reading

Anxious people often assume they know what others are thinking, and this sense of mind-reading usually deals with something negative. For example, if someone doesn’t text them back, they may automatically assume and believe that the other person is mad at them. In reality, the other person could just be extremely busy.

Overgeneralization

Overgeneralization is a thought trap that takes one negative event and assumes that it will continue to happen over and over again. If someone went on one bad date, they may overgeneralize and say that no relationship will ever work out for them.

Fortune Telling

Fortune telling is a thought trap that is closely tied to anxiety. This trap can convince us that we can predict the future and that the outcome will be bad or negative.

Should Statements

Should statements mean that you feel like you should place rigid statements like “shoulds” or “musts” on yourself. This could make you feel like you should be anxious or that you have to do anything you can to keep everyone happy.

How to Break Thought Traps

Recognize the Pattern

Recognizing these thought patterns and bringing awareness to them is the first step towards breaking the cycle. Try to keep track of these negative thoughts and how often they show up in a journal so that you can be more mindful of any triggers.

Challenge the Negative Thought

Instead of letting these negative thoughts consume you, try to challenge them. Look for evidence that goes against the worry to show you how distorted these negative thoughts can be.

Give Yourself Grace

Try not to be so hard on yourself. Anxiety can be fueled by negative self-talk. Speak to yourself like you’d treat a friend. Show yourself the same amount of kindness and compassion.

Practice Mindfulness

Living in the present moment can help reduce the spiral of “what ifs” and help to provide a sense of calm. Practice mindfulness by deep breathing, completing a body scan, writing in a journal, listening to music, or moving your body.

Seek Additional Support

Sometimes these thought traps can feel too overwhelming to handle alone. In that case, don’t hesitate to reach out for additional support through anxiety treatment. Reaching out for help isn’t a sign of weakness; it’s an important step towards healing. It’s important to note that you’re not alone in your struggles. Seeking additional help can create a strong base for improving your everyday life while ensuring that you have encouragement, resources, and guidance to move forward.