Common Thought Traps That Fuel Anxiety (and How to Escape Them)

When you’re dealing with anxiety, certain thought traps can keep you stuck in an emotional rut. Maybe when you make a mistake, you immediately jump to the conclusion that you can “never” get anything right. If you give a presentation at work, you may feel like your performance will be a “disaster” unless you handle every aspect perfectly, with no room for error. Perhaps you frequently try to guess what other people are thinking without asking them, and most of the time, you’re assuming they hold a negative opinion of you.

All of these scenarios are examples of common thought traps amongst people with anxiety. Once you identify these thought traps, it’s much easier to shift your perspective. Here are a few thought traps that might be exacerbating your symptoms.

All-or-Nothing Thinking

All-or-nothing thinking, sometimes known as “black-and-white thinking,” involves viewing situations in extremes. In any given situation, you view your actions as a complete success or a total failure. But in reality, most outcomes fall somewhere in the middle. Everyone has strengths and weaknesses that can shine through in different scenarios.

You might be engaging in all-or-nothing thinking because you hold yourself to an impossibly high standard, so falling short of these expectations leaves you feeling like you’ve failed. Truthfully, you’re probably doing better than you think, and you deserve to give yourself grace.

Catastrophizing

When you jump to conclusions about how a particular situation will turn out, you’re probably catastrophizing. People with anxiety often spend lots of time trying to figure out what will happen in the future, and how they will handle every worst-case scenario.

Trying to prepare for every bad thing that could potentially happen is simply not possible. Additionally, it’s unlikely that most of the outcomes you worry about will actually occur! To break this habit, try getting curious about positive outcomes. Allow yourself to picture a future that brings you joy.

Mind Reading

Everyone tries to figure out what other people might be thinking. It’s just part of human nature. But an individual with anxiety likely projects negative assumptions about themselves onto other people, while feeling too nervous to ask them how they actually feel. This thought trap is called “mind reading.”

Of course, you can’t actually read other people’s minds. When you’re deciding for yourself what someone else thinks, you’re drawing conclusions with little to no evidence. Asking someone for their opinion can feel intimidating, but it’s the best way to break free from this particular thought trap!

Fortune Telling

We can’t predict the future. Naturally, most people wish they could see what was coming next, but there is no way to achieve this kind of certainty. However, “fortune telling” can drive anxiety.

Of course, it’s smart to make reasonable plans for the future. When you feel yourself spiraling into “What if?” assumptions, reflect on one or two minor actions you could take to prepare for the most likely scenario. Then, take a step back and shift your attention to something else.

Emotional Reasoning

Emotions are not facts. This doesn’t mean we should dismiss them as nothing but passing whims, but “emotional reasoning” can cloud your judgment. Just because something “feels” true, doesn’t mean it is true!

Checking in with someone else for a second opinion can help you navigate a situation with a greater degree of objectivity. Additionally, taking a few moments to self-soothe can help you shift into a calmer emotional state.

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If you’re struggling to break free from common thought traps, working with an anxiety counselor can be transformative. I invite you to contact my practice to find out how I can support you on this journey.