Challenging Your Thoughts and Managing Anxiety

In our minds, we generate approximately 70,000 thoughts each day.

Pardon the pun, but think about that for a sec.

These thoughts interpret the world around us. Most of these thoughts we are not even aware of. They are happening without us even realising. Most importantly, our thoughts are not always true they are interpretations. These interpretations are based of a complexity of past events, biological and psychological factors and the environment that we find ourselves in.

So, with so many thoughts why do we give so much weight to some of them?

The Nature of Thoughts

Thoughts are not factual statements about the world; they are just chemical responses.

 They represent our perceptions rather than objective reality.

Consider the experience of being in a dark environment. One might instinctively feel unsafe and scared. The reality, they are in a safe and secure place with no risk to them. This gap highlights the subjective nature of our thoughts.

The subjectivity of our thoughts becomes even more apparent when we observe how two individuals can perceive the same situation entirely differently. Two people in the same environment can because of their past experiences or even culture can feel completely different in the exact same environment. One could feel completely at ease while the other feels that they are not welcome or safe. Because of this the two people can behaviour completely different. Our thoughts don’t make it true.

This diversity in perception underscores the fact that thoughts are not factual. It reveals our capacity to misinterpret situations, potentially transforming neutral or even positive experiences into negative ones. Have you been guilty of that?

The Importance of Challenging Thoughts

Given the power of thoughts to shape our reality, it's vital to learn how to challenge and manage them, especially those that spiral into anxiety or negativity. Imagine a single thought as a mere speck, like a dot on a piece of paper. Left unchecked, this speck can grow into a spiral, expanding and encompassing more of our mental landscape, influencing our emotions and behaviours.

What are Automatic and Immersive Thoughts

These spirals often begin with what are known as automatic thoughts. These are the immediate, reflexive thoughts that arise in response to our situations.

Automatic thoughts are spontaneous. They occur without conscious effort.

These thoughts can be positive or negative, but when related to anxiety, depression, or other mental health challenges, they are often quite negative. For example, someone with social anxiety might automatically think, "Everyone is judging me," upon entering a room full of people.

Automatic thoughts are powerful because they can influence our emotional state and behaviour very quickly, sometimes without us even being fully aware.

Immersive thoughts refer to the thoughts in which we become deeply engaged or absorbed. These thoughts can spiral out from automatic thoughts when we don't challenge or question them. Immersive thoughts can be very negative.

For example, after having the automatic thought "Everyone is judging me," an individual might immerse themselves in that thought by imagining all the possible negative judgments others could be making. This can lead to increased anxiety, avoiding people and situations and can impact one's self-esteem.

Self-Esteem and Thoughts

Our self-esteem is linked to this process. It is the sum of the thoughts we hold about ourselves, our capabilities, and our worth. Negative thought patterns can severely damage our self-esteem, leading us to view ourselves and our place in the world more critically than might be warranted. The way we perceive ourselves and believe others perceive us can significantly affect our sense of self-worth and acceptance.

The Path Forward

Recognising that our thoughts are not facts is the first step towards good mental health. By understanding that thoughts are not truths, we open the door to challenging and changing them. Challenging thoughts is the way to managing anxiety.

This process involves questioning the truth about our automatic thoughts and considering an alternative interpretation. Through practice, we can learn to distinguish between helpful and unhelpful thoughts, reduce anxiety, and foster a more positive self-view.

Our minds are powerful thought generators. We have the capacity to control the narrative. Challenge your thoughts. With this you can change your reality.