Challenging Thinking

Challenging Negative / Illogical Thinking

If we are attempting to change our thinking pattern it can be helpful to analyse what we are saying to ourselves (in our minds). When we know what our thoughts are, then we can work towards replacing negative or illogical thoughts with more positive, rational ones.

Is your thinking realistic? Is it catastrophic? Are you logical? Are you mind-reading? Is your thinking magical (if x then y)?

To challenge negative thoughts or irrational thinking, try completing each of the following questions outlined in bold on a writing pad every day. I have inserted a sample answer.

If you find answering all the questions difficult at first, perhaps start on week one with just the first two questions and the following week answer the first three questions and so on. Before you know it, you’ll be automatically challenging your negative thoughts.

Where was I?

In my car driving home from work.

What happened?

Someone pulled into the road in front of me and caused me to brake hard. I got a fright because I nearly crashed.

What did I think? What were my thoughts?

How can people be so thoughtless. That driver is so reckless. He didn’t think about me or the dangers. I could have rear-ended that car. My insurance premium would sky-rocket. I can’t afford another bill. He is such an idiot.

How did you feel?

I was fuming. I was so angry I was shaking. I felt like giving him a piece of my mind. I could feel my face turn red and my heart-beat quicken.

What did I do?

I shouted and shook my fist at the driver. I banged my fist on the steering wheel. I drove more quickly.

What is a more logical and rational thought?

I didn’t crash. The driver was probably distracted by something else and didn’t see me. This is nothing personal. I can ignore the incident because it is not going to be important in a year’s time. I can focus on the radio, music or calm breathing instead of getting angry. I am in control of my emotions and my thoughts. I am okay. Pull back and allow a greater distance in between me and the car in front because that helps keep me calm.

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Health Anxiety

Health anxiety is when your mind wanders from one health crisis to the next. Constantly checking or scanning your body for something wrong can be quite stressful. Searching on line for symptoms makes you feel worse and the more anxious you are the more anxious you become. Some signs and symptoms of health anxiety include:

You think you are going to die or have a disease the doctor missed.

You had your bloods checked but believe you have an undiagnosed illness.

You go to the doctor hoping to be given an explanation for your symptoms. Your GP can’t find anything wrong and suggests that what you are experiencing may be as a result of stress. You leave the surgery feeling happy that the GP knows best but after a day or two niggling doubts return and the cycle of uncertainty begins again and you are convinced you are very unwell.

You have a dull headache which you try to ignore. You tell your doctor who reassures you that you are well. You begin to think the headache is a brain tumour. You check on line and find evidence that you have the symptoms of a tumour and think your GP must have missed something. You return to your GP who says your headache is because you have been working/training hard and are dehydrated. You are reassured and leave the GP’s surgery feeling happy. Later that night you question why your GP didn’t refer you for a scan – you cannot be certain you don’t have a brain tumour without a scan and decide you need a second opinion.

What Caroline Crotty can do for you

I can help you to identify whether you have health anxiety. If you do, together we can devise a plan to help you relax and regain control over your thoughts, feelings and behaviours. I can help you to learn how to reassure yourself that you are well, safe and healthy so that you no longer experience fear of death/illness. Through therapy you gain perspective and learn how to successfully overcome unwanted thoughts and you also gain insight – why do you think the way you think.