Understanding and Managing Anxious Thinking

Counselling for anxiety in Harrogate - www.spacetotalkuk.com

Anxiety is a normal part of life, but when it becomes overwhelming and persistent, it can affect your well-being. The following thought patterns can contribute to your levels of anxiety. Recognising these patterns is the first step toward managing anxiety and regaining a sense of control.

Common Anxious Thinking Patterns

1. Catastrophising

   This occurs when you automatically assume the worst possible outcome. For example, you may make a small mistake at work but you might immediately think you’ll be fired.

2. All-or-Nothing Thinking

   Also known as black-and-white thinking, this pattern leads you to see situations as either a complete success or a total failure, with no middle ground. For example, if you don’t perform perfectly on a task then you may feel like you’ve failed, ignoring any progress you made.

3. Overgeneralisation

   Overgeneralising means taking one negative experience and applying it broadly to future situations. If one job interview doesn’t go well, you might assume you’ll never get employed anywhere, reinforcing your feelings of hopelessness.

4. Mind Reading

   This pattern involves assuming you know what others are thinking—usually something negative. You may believe that someone is judging you or dislikes you, even without any clear evidence.

5. Should Statements

   “Should” statements impose unrealistic expectations on yourself, leading to feelings of guilt and inadequacy. For example, telling yourself, “I should never feel anxious,” creates unnecessary pressure and can worsen anxiety.

6. Personalisation

   This occurs when you take responsibility for things beyond your control. If a friend is in a bad mood, you might assume it’s because of something you did, even though their feelings could be unrelated to you.

   
   

How to Challenge and Change Anxious Thinking Patterns

Recognising these patterns is the first step but changing them requires practice and repeated effort. Here are two strategies that can help:

Identify and Label the Thought

When you notice an anxious thought, ask yourself which thinking pattern it falls under. Labelling your thought as “catastrophising” or “mind reading” can help you see it more objectively.

Challenge Your Thoughts

Ask yourself:

1. What evidence do I have that this thought is true?

2. Could there be another explanation for this situation?

3. How would I view this situation if a friend were experiencing it?

   
   

Counselling for Anxiety

Anxious thinking patterns can feel overwhelming, but just knowing they exist by naming them as they occur is a first step to regaining some control over your anxiety. This is a helpful starting point for therapy, as it allows you to notice your thoughts and be able to name and explore them in sessions. Therapy can help to address the underlying feelings and fears behind your anxiety to get you to a place where you feel less anxious and more balanced. I’m an integrative therapist; this means I combine different psychological theory and approaches according to what you are bringing. I don’t believe in a one size fits all approach and so I work collaboratively with you according to what you wish to gain from sessions.

If you are looking for counselling for anxiety in Harrogate or online sessions

Get in touch.