What are the effects of irrational thinking on mental health? How do I manage them?

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Irrational thinking can make people feel isolated. You might be wondering, is that what everyone thinks? What can I do with these ideas?

Your mind is as unique as your fingerprint, no two are the same, we both have different ways of thinking.

Some of us linger on thoughts about the past, while others focus on the future. But what about the thoughts that prevent you from enjoying life and force you to rearrange your day around them?

In your difficult moments, irrational thoughts can overwhelm everything. But with the right support, it's possible to control the impact irrational thinking has on your life.

Today, let's talk about the topic of "irrational thinking".

What is irrational thinking?

"Irrational" is a clinical term that refers to something that is not based on reason, logic, or understanding. From a psychological point of view, irrational ideas are embodied in:

No evidence;

Operate mainly according to assumptions;

Rooted in beliefs (positive or negative) based on past experience.

We all have irrational thoughts from time to time, and in a general sense, these ideas are not "bad" . However, they can cause you great pain and create "friction" in your relationships. In this sense, it is important to better understand them and develop coping skills to manage them.

What causes irrational thinking?

Irrational thinking is a coping mechanism that is how your brain tries to prepare for an impending outcome that makes the anxiety and worry of the unknown less frightening.

Do we all have irrational thinking?

Irrational thinking is a natural part of life, especially before stressful events, such as public speaking or important dates.

"'I can't do it', 'I'm not good enough'... Doesn't that sound familiar? Everyone has irrational thoughts from time to time," said Professor Rong Xinqi, a psychologist. He believes that many people can realize that these ideas are unreasonable, and through their own efforts and outside help, they can get rid of them. And some people are bound by these irrational thoughts because they give irrational thoughts too much energy and attention.

In the latter case, irrational thinking can negatively affect multiple aspects of your life. These include: study and work, relationships, family life, intimacy and social interaction.

Irrational thinking and mental health

For some, irrational thinking is a pattern of thinking and behavior. Although this is not always the case, this can sometimes be a symptom of poor mental health.

"While we all have irrational thoughts, the line between questions and non-questions is 'when do they start to have a negative impact on our lives or cause dysfunction in our behavior'", Professor Rong said.

Some of the mental health conditions that can lead to persistent irrational thinking include: depression, anxiety disorders, bipolar disorders, mood disorders, eating disorders, obsessive-compulsive disorders, personality disorders, substance use disorders, and schizophrenia.

Irrational thinking and anxiety disorders

Irrational thinking can be fuel for the fire of anxiety, leading to anxiety disorders. Then, introspection can get you caught up in a cycle of thoughts of fear: The cycle of thinking makes you anxious, and then anxiety makes your thoughts more persistent.

Anxiety disorders can also cause "resource errors." This means that many ideas may focus on the need to be prepared for every possible situation, which is unrealistic.

We use internal and external resources to solve the problems that arise – anxiety convinces a person that they have to figure it all out, which is impossible and unhealthy because life is unpredictable, people are complex, and there are many things beyond our control.

How to manage anxiety associated with irrational thinking?

Professor Rong recommends using a four-step process to help yourself slow down and overcome your irrational thinking. These steps include:

1. Identify thoughts – "My partner is depressed and wants to break up. ”

2. Look for anomalies – "Whenever things get tense, we work out them enthusiastically." ”

3. Smearing with evidence – "Last weekend, my partner told me at dinner that he/she was happy to be with me. ”

4. Replace it with a useful alternative – "I'm sure he/she will tell me why he/she's been so upset lately, or I can proactively ask and comfort him/her." ”

You may find it useful to perfect this process with an extra step: hone your strengths with an authoritative voice. For example, "Whatever happens, I can handle it." ”

What is cognitive distortion?

When irrational thinking becomes a pattern, it creates cognitive distortions. This is a mistake in thinking or logic that affects the way your mind processes information.

Cognitive distortion is when your mind makes judgments, assessments, and extrapolations about situations that are not entirely based on logic or evidence, which is usually the result of past experience.

Cognitive distortions can shape your beliefs, emotions, and how you see yourself, others, and the world at large.

"All mental health conditions have their own unique thinking errors," Professor Rong said. "Thoughts in people with depression are often associated with excessive guilt and minimization of positive aspects of life, while thoughts of people with anxiety disorders focus on a disastrous view of current stressors and minimize their ability to solve problems on their own."

There are several common cognitive distortions that are closely related to irrational thinking, including:

1. Catastrophicization

This is to think only of the worst-case scenario without considering the other possibilities.

For example: You have a problem with constipation, but you think it must be stomach cancer, even if you don't have other symptoms. And after getting the results from your doctor, it turns out that constipation is due to stress and changes in eating habits.

2. Personalization

It's a belief that you're responsible for the emotions and actions of others without having to examine other things that may be happening to that person.

For example, if your colleague doesn't greet you at work this morning, you'll think she must be mad at you, even if you can't think of a reason why she's angry. Later, you find out that she has just received some bad news, is very distracted, does not notice you, and does not greet you.

3. Black and white thinking

This refers to looking at and thinking about problems from the perspective of "all or nothing", without gray areas. They often use words like "always, never, everyone, nobody, everything" and "nothing" to describe a problem or situation.

Example: Your partner is late for a date night. You quarrel and say they always do this to you, they never show that they care, and everyone has a better relationship than the two of you. In retrospect, you remember that on the last three dating nights, they actually showed up very early.

4. Minimize and amplify

Minimization is more common in people with depression, which means you can't balance the negative and positive situations in your life. At the other end is amplification, which is more common among those living in anxiety.

For example, you give a speech at a conference and win applause from everyone. However, you are not at all happy, because you are still thinking about the scene of stumbling on the stairs when you went to the podium just now. Later, after the meeting, no one even remembers you tripping over.

Manage cognitive distortions to reduce irrational thinking

Cognitive distortions can be a challenge that is difficult to eliminate, but with some attention and intent, change is possible. You can reconstruct your thoughts, which will also have an impact on your mood.

Here are some ways to help you manage your cognitive distortions:

1. Mindfulness

If you have a hard time identifying your irrational thinking, mindfulness or meditation practices may help.

Instead of pushing your thoughts away, let them be there. Imagine your mind drifting by like a cloud, or as if you were observing them from a moving train.

2. Keep a journal

Set a 10-minute timer and write down your thoughts and write them down on paper. When the timer rings, re-read what you've written, circle any irrational thoughts, and write down three useful alternative thoughts. For example:

Unreasonable thoughts: Tomorrow I'm going to take the monthly exam, and I think I'm going to crash.

Alternative idea: .This exam will not necessarily be difficult; I studied very hard for this exam; if I did not do well, I can continue to work hard next time.

3. Endure discomfort

When you have an irrational idea, you may rely on certain behaviors to ease your discomfort. For example, you might feel like someone is angry with you (thoughts) and then call them to confirm if they're angry with you (behavior).

If you can learn to tolerate discomfort and know that it is temporary, you may be disconnected from "thought-action" connections. Try telling yourself something like, "I have an unreasonable idea, and I don't need to act on it." ”

4. Divert attention

If irrational thoughts take over your mind, you may find it helpful to change what you're doing (i.e. "divert your attention from the present moment"). You can try: call a friend, exercise, take a deep breath, walk into nature, take a walk, etc.

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