Thoughts and Anxiety

Counterproductive Thinking Patterns

In a situation where the threat is not real, it is the thoughts that trigger the presence of fear. Consequently, this difficult-to-manage emotion is likely to be fueled by scenarios drawn from our imagination. The brain's intention is benevolent. Indeed, it would like to anticipate all possibilities to be ready to face any eventuality, but these are, however, impossible to control. Consequently, we risk suffering more from all the imagined situations than from the actual situation.

In this idea, certain factors fuel these anticipatory thoughts; they are called counterproductive thinking patterns. We can imagine that each thinking pattern is a pair of glasses or a reality filter that we wear to assess a situation. These filters distort reality because they feed erroneous perceptions. The brain takes a lens to avoid repeating a painful situation it may have experienced in the past. However, it does not understand that this lens does not necessarily protect us. We therefore invite you to question whether you are wearing one of these lenses presented during a situation where you feel anxiety arising in you. Suggestions for each counterproductive thinking pattern are offered to lessen the distortion of reality.

4 Useful Questions to Ask When a Difficult Thought Arises

Thoughts play a very important role in amplifying the physiological symptoms related to anxiety. Katie Byron, an American author and speaker, suggests 4 questions to ask when a difficult thought arises. The idea is to investigate this thought in order to defuse it so that it gradually loses its power over us. The goal is not to eradicate the thought, because by resisting it, we simply give it more power. Thus, we seek to engage with it, to explore it by recognizing what it fundamentally is: a thought, nothing more. In this way, this approach is proactive and is the opposite of avoidance.

Here are the 4 investigative questions for a thought:

Evaluate how your sensations have changed. You can repeat the exercise as many times as you wish. A thought may persist even if you understand that it is not rational: it is not necessary to judge yourself, you are learning to know yourself.