Dispute Irrational Thoughts

Learn to identify and dispute irrational thoughts. The following strategies help you break down thoughts that cause anxiety and make it hard for you to fall asleep.

Shades of Gray: Banish Black & White Thinking

Thinking in all-or-nothing terms using words like “always,” “never,” and “every” can lead to seeing situations and people in absolute terms. This thinking can make it difficult to see options. Logical thinking looks at more than one option. People can act in different ways. Situations can have many outcomes.

If you notice you are thinking in absolutes, identify alternatives to your black and white thoughts.

Tips for Rational Thinking

Use these tips to decide if an alternate thought is helpful for problem-solving. You can allow your thoughts and actions to cause anxiety or view them as a part of everyday life that you can manage.

1.  Ask: Is your thought based on facts?

2.  Identify what you are trying to do. Know your purpose.

3.  Consider many different outcomes and their effects.

4.  View the situation from many perspectives.

5.  Don’t assume a situation will have the same outcome as it did in the past.

6.  Have good evidence for a generalization before you make it.

7.  Avoid assuming one event caused another just because they happened at the same time.

Control Catastrophic Thinking

Seeing the worst possibility or outcome in a situation can lead to anxiety and racing thoughts. Avoid focusing on the negative aspects of a situation or how these could be even worse. The unknown future can seem scary and full of negative potential. Dispute each irrational thought with a rational one. Challenge your “worst case scenario” with a “best case scenario” and options in between.

*  What is statistically likely in this scenario?

*  What is the best this situation could turn out?

*  What can I do to reduce the chances of a situation getting worse?