Thought Patterns and Anxiety: How to Identify and Disrupt Negative Thinking
Anxiety might come and go for some people. But, no matter how often you deal with it, do you ever feel like you’re living in a vicious cycle?
Anxious, negative thoughts tend to focus on the unknown or the “what ifs” of life. Those can be scary. When you don’t know what’s going to happen, it’s easy for anxiety to creep in and make up extreme scenarios that cause you to focus on the worst-case possibilities.
Negative thinking patterns are very common with anxiety. The more anxious you are, the more negative your thoughts will become. The more negative your thoughts, the more your anxiety will be fueled.
So, what can you do to identify and disrupt negative thinking?
Pause for a Moment
One of the most effective ways to identify negative thoughts is to pause when you’re feeling anxious, stressed, or down on yourself. What are you thinking in that moment? How are those thoughts benefiting or hurting you? Ask yourself if the thought is true or not.
When you slow down and think about the thought vs. reality, it becomes easier to identify what your negative thought patterns are so you can disrupt them and eventually fight back against them.
Practice Mindfulness
Mindfulness is more than just a buzzword. It’s the practice of staying grounded in the present, and it can be a huge help when it comes to disrupting negative thoughts.
If you feel trapped by all of the “what if” thoughts anxiety tends to cause, make mindfulness a part of your daily routine. Close your eyes and focus on taking slow, deep breaths. Use your senses and take in what you smell, hear, and feel.
Sometimes, simply being able to come back to the present can ease your worries and allow you to let go of the “what if” thoughts.
Replace Negative Thoughts
When you’re able to stop and identify your negative thoughts, you can replace them with positive — and realistic ones. Negative thoughts that trigger anxiety are often exaggerations or unrealistic ideas of what could happen.
Once you identify what those thoughts are, label them. Giving them an identity can make it easier to feel like you’re combatting something tangible — and winning. You can replace those negative thoughts with more accurate, positive statements. That includes repeating positive affirmations about yourself, so you can build your confidence and self-esteem.
Adopt an Attitude of Gratitude
By focusing on the things in your life you can be grateful for, it’s less likely that negative thoughts will hold a lot of power over you. Think of five things every morning and night that you’re grateful for. It can be helpful to keep a gratitude journal, so when you feel anxious thoughts creeping in, you have a written record that will help to remind you of the good things in your life.
Lean on Your Support System
Anxiety can be very isolating, and negative thinking might make you want to withdraw from people you care about. Don’t let those thoughts keep you from leaning on a healthy support system.
It’s essential to have people you can open up to, no matter what you’re feeling. When you know you have people in your corner who care about your well-being, you’ll be reminded that you aren’t alone. You have a team behind you that will work with you to disrupt negative thoughts and fight anxiety together.
Talk to Someone
In addition to having a support system, it’s often very helpful to work with a mental health professional.
Therapy can make it easier to identify negative thought patterns and get a better understanding of where they come from. You’ll also learn healthy coping mechanisms and symptom management, so you can start to take full control of your mental well-being. If you’re interested in learning more, don’t hesitate to reach out and set up an appointment for anxiety therapy soon.
