Friday Fix: Don't Believe Everything You Think

The Verywell Mind Podcast's “Friday Fix” is a short episode delivering a quick, actionable tip or exercise to aid in managing mental health issues or concerns.

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Friday Fix: Episode 244

Your thoughts can occasionally deceive you. It might persuade you that you've made a mistake, that nobody cares for you, or that something dreadful will transpire in the future. It could also instruct your body to give up prematurely or dissuade you from taking risks that might benefit you.

These beliefs can materialize into self-fulfilling prophecies, leading to unfavorable outcomes. However, you're not obligated to accept everything your thoughts tell you. You can learn to identify when your thoughts are attempting to deceive you and cultivate more rational beliefs.

Here are some strategies for refuting your mind’s deceptions:

1. Recognize your negative thoughts. Pay close attention to the thoughts that run through your head, particularly unfavorable or self-critical ones.
2. Inquire within yourself whether there is any evidence to support these ideas. Are you truly as terrible as you imagine? Is it accurate to say that nobody likes you?
3. Find evidence that contradicts these thoughts. Recall times when you have been successful or when people have shown you affection. Keep in mind that your mind tends to focus on the bad, so you must actively seek out the good.
4. Dispute your negative thoughts. Inquire within yourself whether there is an alternative perspective on the situation. Consider the possibility that your thoughts may be deceiving you.
5. Develop more accurate beliefs about yourself. Based on the information you have gathered, develop more reasonable views of yourself and your abilities.
6. Practice challenging your mind’s deceptions. The more frequently you practice, the better you will become at recognizing and refuting your negative thoughts.

Your dedication to challenging your mind’s deceptions will train it to become a more realistic thinker. This can lead to a more positive outlook on life and improved mental health.

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