Introduction
This month, we are talking about letting it go to lower your stress levels. Today we are taking a deep dive into the depths of stinking thinking. Professionals, like me, call this type of thinking distorted. This is when we connect two as if one caused the other. Problems occur when we develop patterns that promote stinking thinking.
So, get your oxygen tanks ready because we are going in.
What is stinking thinking and Who Started It?
Stinking thinking is a layman’s phrase for cognitive distortions. These are irrational thought patterns that are based on biased perspectives. Stinking thinking often shows up as negative automatic thoughts. We often miss the thought because it is fleeting, like a flash of light. The thought, however, initiates a feeling or emotion. Negative thoughts often lead to negative feelings.
While we do not always notice the thought, we always experience the feeling or emotion.
Research Pioneers
Psychiatrist Aaron Beck, MD, who is known as the “father of cognitive and cognitive behavioral therapy,” developed the concept of thought distortions. He believed that cognitive distortions played a role in the development of depression, anxiety, and other mental health concerns.
Another pioneer in this area is Psychiatrist David Burns. He wrote the bestselling book Feeling Good: The New Mood Therapy. Dr. Burns work focuses on identifying and replacing distorted patterns of thinking with fact-based cognitions.
Here are several things you should know about stinking thinking. It shows up in many forms and iterations. While the actual thoughts vary, distorted thought patterns are subtle and get reinforced over time. Additionally, they are mostly false or inaccurate. Just because you think it, doesn’t mean that it is true. Finally, distorted thought patterns can potentially contribute to mental health concerns.
Eleven Distortions
Dr. Burns listed and described the cognitive distortions that influence actions, reactions, and interactions. The first 11 are listed below. If you would like to hear a brief description of each, listen to Episode 7 of the “Stress Talk” Podcast.
- All or Nothing/Polarized Thinking
- Overgeneralization
- Mental Filter
- Disqualifying the Positive
- Jumping to Conclusions – Mind Reading
- Jumping to Conclusions – Fortune Telling
- Magnification (Catastrophizing) or Minimization
- Emotional Reasoning
- Should Statements
- Labeling and Mislabeling
- Personalization
Just Let it Go
Another way to develop healthy thinking patterns is to learn to let go
This begins by fact checking our thoughts. I know the news media often checks statements against the facts. We should do the same with our thoughts. Remember, just because we think it, doesn’t make it true. There is a difference between fact and opinion. Is what you are currently thinking an opinion? Is it derived from your core beliefs, feelings, or experiences? Do your current thoughts come from what you see, hear, taste, smell, or touch.
Keep a thought record to collect information about the types of thoughts that are prevalent in your mind. A thought record will also give you some idea of how often you use a particular type of thought. If you notice that you consistently rely on a negative type of thinking, then change it.
Change Your Thoughts
Cognitive restructuring is used to change negative thinking patterns. It lowers stress and creates a more balanced way of thinking. We must first understand that our thoughts cause us to feel a certain way. Sometimes we have automatic thoughts. Automatic thoughts are thoughts that pop into our heads and go so quickly that we do not even know we had the thoughts. The only evidence is the feeling that remains.
You might feel confused as to why you have a certain feeling. Take a few mindful breaths to calm yourself. Recall what took place before you began to experience the feelings. Did the event trigger the feelings? If so, write down the thoughts you had about the event. You now have information that will help you to understand what triggered the feeling and you can now take steps to change the thought patterns associated with the feelings regarding that event.
M.L. Bailey Consultants helps women live healthy lives through strategic stress management and solution focused self-care.
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