Reflecting On Our Thoughts

 WRITTEN BY MARYAM ANOOSHA CLASS OF 2026

This blog justifies cognitive distortions and ruminative thinking, why we engage in them and how to confront and modify them.

NEGATIVE THOUGHT PATTERNS

Ruminative thinking or persistently negative thought patterns in our minds—is a common occurrence. Many people experience feelings of alienation and misery, which are also influenced by this way of thinking. The majority of us act in this way to some degree as a result of our worries about particular circumstances and difficulties. Unfortunately, it can become a fruitless, depression-inducing kind of brooding when these cognitive filters are present. Whatever situation we find ourselves in life, these ineffective filters make it far more difficult and anxiety-inducing.

READ YOURSELF BY CHECKING IN AND RECOGNIZE YOUR MOST FREQUENT DISTORTED THOUGHTS

It may be a good idea to find out which type of negative thought pattern you frequently fall into. Metacognition is crucial here. This entails reflecting on your current thoughts:

·         All-or-nothing thinking: you find yourself misled by this sort of cognitive distortion when you think solely in black or white, with no shades of gray.

Example: I had a C on my last test, I am doomed to failure.

·         Emotional reasoning: your feelings guide your perception of reality and you disregard the facts.

Example: I know they all despise me even though they are being nice.

·         Jumping to conclusions: you establish a negative conclusion without additional evidence.

Example: she must be upset with me as she ignored my call.

·         Personalization: you feel accountable for circumstances that are entirely or partly beyond your control.

Example: I was the reason we lost the game.

·         Should statements: you maintain the belief that you could have or ought to have acted in a certain way in the past, even though you did not have all the information to make an informed decision.

Example: I should be better than this.

·         Mental filtering: you dwell on negative despite the presence of contradicting information.

Example: I received one negative review, I must be terrible at this task.

·         Catastrophizing: you assume the worst case scenario in every situation, no matter how unlikely it is. This is often associated with “what if” dilemmas.

Example: This rough patch on my skin is most probably cancer.

CAUSES AND INITIATORS.

Cognitive distortions may manifest as an individual’s ingrained psychological biases. A person’s risk of depression and unfavourable behavioural reactions are inclined by these beliefs.

According to research, instances of severe stress, especially challenging childhood events or catastrophic life experiences, may trigger cognitive thoughts. This is an evolutionary adaptation to enhance our thoughts.

Nevertheless, this response may persist into subsequent years and impact neutral instances, prompting one to interpret them unfavourably. Regardless of any opposing facts, your perception of a situation is contingent on your feelings and emotions.

HOW DO YOU CONTEST AND ALTER THESE THOUGHTS?

You must learn to reorganize your thought processes to regulate cognitive distortions. Though challenging, this can be rectified with perseverance. Effective mental practices are just as vital as effective physical practices. We will definitely feel less isolated and anxious, if we interpret situations in an optimistic manner. Therefore, rather than allowing our thoughts and sentiments to exacerbate our anxiety, we address obstacles, challenges and feelings with an optimistic outlook.

Starting with minor adjustments can be beneficial. Here are some pointers:

1. Analyzing your thoughts.

If anything brings you distress, try to remove yourself from the situation and concentrate on the narrative you are telling yourself about it.

2. Substituting absolutes.

After you pay attention to your thoughts and identify a pattern, envision substituting phrases like “nothing” and “always” with phrases like “sometimes” and “this”.

3. Defining oneself and those around you.   

Consider giving the behavior an appellation. Consider saying to yourself, “I just didn’t clean today,” rather than calling yourself “lazy” for not cleaning today. You are not defined by one action.

4. Seeking positive aspects.

 Identify at least three positive aspects in each scenario even if it appears overwhelming at first. Despite it may not seem natural at first, but will ultimately develop into a spontaneous practice.

 5. Does evidence reinforce your negative view?.

 To make sure you have all information possible before reaching a conclusion, think about inquiring, researching, and interrogating both yourself and others. Strive harder to accept these realities.

WITH SOME ATTENTION AND INTENTION, CHANGE IS POSSIBLE!

Mindfulness.

Practice mindfulness or meditation, if you are having trouble recognizing your negative thoughts. Give your thoughts space to exist rather than ignoring them. Think of your thoughts passing by like clouds or as though you are watching them go by from the window of a train.

 Journaling.

Write down your thoughts in a stream of consciousness and set a 10-minute timer. Check your entry once again after the timer goes off. Circle any negative thoughts and write down three helpful alternative thoughts.

Sit with the discomfort.

Your reliance on particular behaviours to ease your discomfort may be the result of a negative thought. For instance, you think someone is angry with you (the thought) and then you phone them repeatedly (the behaviour).

Direct that energy elsewhere.

You might find it beneficial to alter your actions if negative thoughts are taking over your head. You could phone a friend, take deep breaths, step outside and go for a stroll.