Thoughts – Recognising and Challenging Thinking Traps

In CBT, “thinking traps” or cognitive distortions are recurring, automatic thought patterns that distort reality and often lead us to negative conclusions about ourselves or the world. These patterns can feel true because they often operate beneath our conscious awareness. Learning to identify and challenge these thinking traps is a core skill in CBT and is vital for breaking cycles that contribute to anxiety, depression, low self-esteem, and other emotional challenges.

Recognising these traps is the first step to gaining control over how they impact your emotions and behaviours. In this chapter, we’ll explore some of the most common thinking traps and provide techniques to question and reframe these thoughts.

1. All-or-Nothing Thinking (Black-and-White Thinking)
   This type of thinking means seeing things in extremes, such as “good or bad” or “success or failure,” without acknowledging the grey area in between. This thinking trap can lead to self-criticism and perfectionism because it doesn’t allow for mistakes or imperfections.

   • Example: “If I don’t complete everything perfectly, I’m a failure.”

   • CBT Solution: Recognise that there’s a range of outcomes between success and failure. A balanced thought could be: “I’ll aim to do my best, but even if it’s not perfect, it’s still an accomplishment.” Emphasising progress and effort rather than perfection reduces pressure and encourages growth.

2. Overgeneralisation
   This distortion occurs when we apply one negative experience to all future situations, often using words like “always” or “never.” Overgeneralisation can make us feel trapped, as if one mistake defines our entire identity.

   • Example: “I embarrassed myself in that meeting, so I’ll always make mistakes.”

   • CBT Solution: Challenge this thought by recalling times you handled similar situations well. A more balanced thought could be: “I made a mistake, but I’ve also succeeded in other situations. This doesn’t mean I’ll always struggle.” Focusing on specific instances helps build a more realistic and forgiving self-view.

3. Catastrophising
   Catastrophising involves jumping to the worst-case scenario without considering more likely or moderate outcomes. This thinking trap often heightens anxiety and prevents us from thinking constructively about the situation.

   • Example: “If I make a mistake, I’ll lose my job.”

   • CBT Solution: Question the likelihood of the worst-case scenario. Ask yourself, “What are the realistic outcomes?” A balanced thought could be: “It’s possible I could make a mistake, but everyone does sometimes. I can learn from it and improve.” Recognising that we can handle setbacks without catastrophising helps reduce feelings of panic.

4. Mind Reading
   This distortion happens when we assume we know what others are thinking, often in a negative light. Mind reading can lead to misunderstandings and erode our self-confidence.

   • Example: “They didn’t respond, so they must be upset with me.”

   • CBT Solution: Remind yourself that you don’t know what others think unless they tell you. A balanced thought could be: “I don’t know why they haven’t responded. There could be other reasons unrelated to me.” Adopting an open-minded approach can reduce the need for reassurance and prevent negative assumptions.

5. Emotional Reasoning
   Emotional reasoning occurs when we assume that our feelings reflect reality. This can make us believe that if we feel something strongly, it must be true, which often worsens anxiety and depression.

   • Example: “I feel anxious, so this situation must be dangerous.”

   • CBT Solution: Separate feelings from facts. Try asking, “Is my feeling based on evidence, or could there be other explanations?” A more balanced thought might be: “I feel anxious, but that doesn’t necessarily mean there’s danger.” Recognising that feelings are not facts allows us to approach situations more rationally.

6. Should Statements
   “Should” statements are rigid rules or expectations we place on ourselves or others. This thinking trap often leads to frustration, guilt, or resentment because reality rarely matches our expectations.

   • Example: “I should be able to handle everything perfectly.”

   • CBT Solution: Reframe “should” statements to be more flexible. For instance: “I’d like to handle things well, but it’s okay to need help sometimes.” This mindset promotes self-compassion and acceptance, reducing unnecessary pressure.

Reflecting on these questions can help you gain insight into your thought patterns and how they affect your emotional responses:

1. Which thinking traps do you frequently experience? How do these patterns make you feel?
   Consider specific situations where thinking traps occur. For example, do you often fall into catastrophising when facing deadlines, or mind reading when interacting with colleagues?

2. How would challenging these thoughts change your response to a situation?
   Imagine a recent situation where a thinking trap impacted your actions. How might a balanced thought have changed your feelings and response?

Practising these exercises will help you identify thinking traps in real time and develop skills for challenging and reframing them.

1. Identifying Traps Exercise
   For one week, keep a record of your thoughts, focusing on situations that provoke strong emotions. Use a journal or notes app to capture moments when you notice a thinking trap. Include the following:

   • Situation: Briefly describe the context (e.g., a meeting, a social gathering).

   • Thought: Write down the thought that came up (e.g., “I’ll fail this presentation”).

   • Emotion: Note how this thought made you feel (e.g., anxious, discouraged).

   • Thinking Trap: Identify the distortion (e.g., catastrophising, mind reading).

   Example Entry:

   • Situation: Preparing for a presentation at work.

   • Thought: “If I make a mistake, everyone will think I’m unprofessional.”

   • Emotion: Anxiety, self-doubt.

   • Thinking Trap: Catastrophising.

   Reflect at the end of the week on any patterns you notice. Are there particular situations where certain thinking traps occur more frequently? Recognising these patterns will help you anticipate and challenge these traps in the future.

2. Thought Challenging Worksheet
   Select a recent thought that triggered a strong emotional reaction. Use these steps to break down and reframe the thought:

   • Original Thought: Write down the thought that occurred (e.g., “I’m going to fail this test and disappoint everyone”).

   • Evidence For: List any evidence supporting this thought (e.g., “I didn’t understand a few topics”).

   • Evidence Against: List any evidence contradicting the thought (e.g., “I studied hard and understand most of the material”).

   • Balanced Thought: Based on the evidence, create a balanced thought (e.g., “I might not know everything, but I’m prepared and can do my best”).

   Reflection: How did this exercise change your perspective on the thought? Did it make you feel more in control? Practising this exercise helps train your mind to consider multiple perspectives, reducing the hold of automatic negative thoughts.

3. Reframe the “Shoulds”
   “Should” statements often create unnecessary stress and guilt. Try the following exercise to transform rigid “should” statements into flexible, realistic thoughts:

   • Write down any “should” statements that come up during the week. For example: “I should never make mistakes at work.”

   • Reframe each statement into a more supportive thought, such as: “I’d like to do well at work, but everyone makes mistakes sometimes, and that’s okay.”

   Example:

   • Original Statement: “I should be more successful by now.”

   • Reframed Thought: “I’d like to continue progressing, and it’s okay if my journey takes time.”

   Practising this exercise helps reduce self-criticism and allows for more self-compassion, which can improve overall well-being.

4. Challenging Your Inner Critic
   The inner critic often surfaces with all-or-nothing thinking, catastrophising, or mind reading. When you notice self-critical thoughts, ask yourself the following questions:

   • “What would I say to a friend who had this thought?”

   • “Is this thought based on facts, or am I assuming the worst?”

   • “How might this thought affect my mood and actions?”

   Example:

   • Critical Thought: “I’ll never be good at this.”

   • Challenge: “Learning takes time, and each effort brings improvement. I don’t need to be perfect to make progress.”

   Record any insights from this exercise in a journal. Challenging your inner critic can reduce self-doubt, boost confidence, and help you adopt a more encouraging self-view.

In this chapter, you learned how to recognise and challenge common thinking traps, or cognitive distortions. These automatic thought patterns can negatively affect how you view yourself and interact with others. By identifying and reframing these thoughts, you’ll start to weaken their hold, creating space for more balanced and supportive beliefs. These exercises help develop a practice of self-compassion and flexible thinking,