Engaging in Healthy Thinking

In our everyday lives, one may encounter troubling thoughts - especially during major life events or moments of distress. Our thoughts also highly influence our emotions and actions, thus it is important that we develop healthy ways of thinking as this contributes positively to our mental wellness (Singapore Association for Mental Health, 2018). Healthy thinking involves considering all aspects of our situation – the positive, negative, and neutral, and interpreting our world in a balanced way (CMHA BC & Anxiety Canada, n.d.). Healthy thinking contrasts with overly positive thinking (otherwise known as “toxic positivity”) where one believes they can achieve their goals and happiness by constantly generating solely positive thoughts (e.g. envisioning success, repeated positive affirmations). Though seemingly beneficial, being too positive is detrimental as it fosters an ‘excessive illusion of control’ in individuals and invalidates other emotions by pressuring individuals to always be happy. In turn, the emotional suppression and culmination of false hope can contribute to detrimental psychological outcomes like depression (Kohli, 2021; Andrade, 2019).

One step towards healthy thinking is learning the common cognitive distortions that can negatively skew our perceptions of various situations. Such ‘thinking traps’ potentially affect our mood and the effectiveness of our responses (Sacks, 2007).

Beck (1976) introduced many types of cognitive distortions. Firstly, according to Beck (1976), mind-reading entails making assumptions and conclusions about others’ thoughts, despite the lack of evidence. Next, overgeneralization involves generalising the unpleasant results of a single event to all others albeit them being unrelated. Another distortion includes a mental filter that overlooks positives of events whilst remaining distraught on upsetting ones, akin to tunnel vision. Fourthly, labelling attributes a negative label to oneself based on a single event or trait. Additionally, dichotomous thinking encompasses appraising events in absolute terms such as all or nothing situations without consideration for likely middle ground. The sixth type suggests fortune telling, where one believes they can predict outcomes, usually negative ones.

Next, channelling blame entirely to oneself whenever things go wrong even without clear responsibility marks a cognitive distortion called personalization. Similarly, catastrophizing centres around expecting the worst that may not align with reality. Lastly, emotional reasoning is the judgement that one’s emotions caused negative consequences.

Upon identifying unhealthy thinking patterns, we can undertake some practices towards healthier thinking. Elevating self-awareness of our thoughts is a crucial first step as we reflect on the extent to which they accurately portray reality. This can be achieved with the help of thought diaries, where one notes negative thoughts and the accompanying emotions (CMHA BC & Anxiety Canada, n.d.). Thought diaries help us gain clarity of our thinking patterns and how we can improve on them (Anderson et al., 2008). The next step involves understanding the link between our thoughts and emotions. Lastly, challenge negative thoughts by examining relevant evidence that justifies them. Thereafter, attempt to replace them with more realistic and compassionate thoughts (Pipas & Pepper, 2021). When one consciously practises self-awareness of our thoughts, understands how they influence our emotions, and learns to replace negative thoughts with positive alternatives, we begin adopting healthier thinking patterns that enhance our mental health in the long run (Greenberger & Padesky, 2015).

References

1. Anderson, T., Watson, M., & Davidson, R. (2008). The use of cognitive behavioural therapy techniques for anxiety and depression in hospice patients: a feasibility study. Palliative Medicine, 22(7), 814-821.

2. Andrade, G. (2019). The ethics of positive thinking in healthcare. Journal of Medical Ethics and History of Medicine, 12.

3. Beck, A. (1976). Cognitive Therapy and the Emotional Disorders. London: Penguin.

4. CMHA BC & Anxiety Canada. (n.d.). Wellness Module 8: Healthy Thinking | Here to Help. HeretoHelp. Retrieved July 29, 2021, from https://www.heretohelp.bc.ca/wellness-module/wellness-module-8-healthy-thinking

5. Greenberger, D., & Padesky, C. A. (2015). Mind over mood: Change how you feel by changing the way you think. Guilford Publications.

6. Kohli, S. (2021, May 17). Being too positive can actually be ‘toxic’. Here’s why it’s dangerous. Healthshots. https://www.healthshots.com/mind/happiness-hacks/being-too-positive-can-actually-be-toxic-heres-why-its-dangerous/

7. Pipas, C. F., & Pepper, E. L. (2021). Building community well-being through emotional intelligence and cognitive reframing. Family Practice Management, 28(1), 23-26.

8. Sacks, M. (2007). Bi-logic as a bridge between psychoanalysis and CBT and as a theoretical rationale for Beck’s cognitive distortions. British Journal of Psychotherapy, 23(3), 383-394.

9. Singapore Association for Mental Health. (2018, June 29). What is Mental Wellness | Singapore Association for Mental Health : Mental Wellness for All. Singapore Association for Mental Health : Mental Wellness for All |. Retrieved July 29, 2021 from https://www.samhealth.org.sg/understanding-mental-health/what-is-mental-wellness/