By Corey O’Connell
Trauma affects more than our bodies; it also affects our perception of the world around us. Trauma changes the way we see ourselves and our relationships with others. It is not surprising that survivors often develop negative thought patterns after an event that can take years to heal. Negative thoughts are harmful for your mental health and physical well-being. It is important to identify these patterns and learn how to change them.
There is Hope; negative thought patterns can be identified and changed.
It is possible to identify and change negative thought patterns. The first step is to notice when you feel distressed, and ask yourself “Am I safe?,” “Is there anything in my environment that is causing me distress?”
If you are in a safe enough environment, then tell yourself you are safe and can calm down. Calming down can be done by talking a few deep slow breaths or practicing other relaxation exercises. Once you have calmed down you can identify the negative thought. After identifying the negative thought ask yourself: "Is it true?" or "What evidence do I have for this thought?"
Next, ask yourself how would things be different if the negative thought was not true?
Would it matter?
Is it possible to view the thought from a different perspective?
Is this thought connected to the present or an experience from the past?
Finally, give yourself to change the negative thought to a helpful affirming thought.
What are negative thought patterns?
Negative thought patterns are recurring patterns of thinking that are characterized by negative, self-defeating, or irrational thoughts. These patterns can come in the form of dwelling on past mistakes, catastrophizing (imagining the worst-case scenarios), or black-and-white thinking (seeing things in all-or-nothing terms).
Negative thought patterns can significantly impact your mental health and contribute to anxiety or depression symptoms. They also make it more difficult to cope with daily life stressors.
Negative thought patterns are a common problem people experience at different times in life. Negative thinking can be difficult to overcome because it feels “normal.” However, by learning more about the causes and effects of negative thinking patterns and by practicing some strategies for reducing them, you can find that your mood will improve.
What are some of the different types of negative thought patterns?
All or nothing thinking:Thinking in “either/or” terms, like "I'm either a complete failure or I'm a success."
Focusing on the negative parts of an experience: Only focusing on what went wrong rather than what went right, even if the “wrong or bad” part is very small compared to the “good” part.
Over-generalization: Believing that if something goes “bad” once it will always happen the same way in the future and that you are powerless to change the outcome, even if there is no evidence for it in your life experience (e.g., "I failed at my job interview today; therefore I am not smart enough to get a good job").
Magnification: Small events are turned into catastrophes such as "My spouse forgot our anniversary--that means he doesn't love me anymore!".
Minimization: Important events, feelings, or needs are minimized by telling yourself “others have had it worse” or “my childhood was not that bad” or “my feelings are too much”
How can you change negative thought patterns?
Changing negative thought patterns is a process and takes time. The pattern of negative thinking will not disappear spontaneously, it takes time and consistency to change the pattern. The good news is the process of changing thought patterns is not complicated and when used consistently will help to reduce negative thoughts.
Here are simple steps to take:
Identify the negative pattern: The first step to changing a negative thought pattern is to become aware of it. Keep track of when and where the pattern occurs in a journal or on your phone.
Ask yourself “Is it true?”: Once you have identified your negative thoughts, question if they are true. Look for evidence to support the thought and look for evidence that does not support the thought. It is often helpful to write out a list of evidence for and against a negative thought pattern.
Reframing a negative pattern: Reframing means changing the way you look at a situation. Focus on the positive parts of an experience. For example, instead of thinking "I'm terrible at this," reframe it as "I'm learning and improving."
Practice self-compassion: Negative thought patterns can be hard to break, and it is important to be kind to yourself throughout the process. Practice self-compassion by acknowledging that everyone makes mistakes and that it is okay to struggle.
Create a positive mindset: Finally, focus on creating a positive mindset. Surround yourself with people, books, and other positive influences that promote a positive view of yourself. Practice gratitude by focusing on the good things in your life and your successes. It is often helpful to keep a list of your accomplishments and positive qualities to look at when you catch yourself in a negative thought pattern.
Changing a negative thought pattern is hard work and takes time. Often, we want the pattern to stop instantly but this is not how our brain works. Usually, negative thought patterns have been present in your life for years and it takes time to change deeply ingrained patterns. Remind yourself to relax and trust the process. Change is a marathon not a sprint.
Check out the other parts of our trauma series here:
Part 1: 5 Signs You May Need a Trauma Therapist in Tampa, FL
Part 2: Identifying and Changing Negative Thought Patterns After Trauma
Part 3: Understanding and Coping With Painful Trauma Nightmares and Flashbacks
Part 4: Coping with the Numb, Disconnected, and Detached Feelings Caused by Trauma
Part 5: Unpacking Unhealthy Coping Mechanisms: Identify Behaviors You Need To Let Go Of
Part 6: Overcoming the Fear and Avoidance of Trauma Triggers with Therapy
INTERESTED IN GETTING STARTED WITH A THERAPIST IN TAMPA, FL?
Your negative thoughts do not have to control you anymore. Our therapists can offer guidance on how to reshape these thoughts from our North Tampa, FL office located in the Northdale neighborhood. To start grounding yourself and managing your symptoms, follow these simple steps:
Contact Christian Counseling of Tampa or call us at 813-254-3200
Schedule to meet with one of our counselors at our North or South office.
Start learning to manage your symptoms associated with your trauma.
OTHER SERVICES OFFERED WITH CHRISTIAN COUNSELING OF TAMPA
Our Tampa, FL-based therapy practice offers a wide range of services to meet your specific needs.
We understand the many ways your mental health may be impacted in life. As a result, our team is happy to also offer play therapy, premarital counseling, Christian counseling, counseling for teens and young adults, and therapy for depression. We use a variety of treatment modalities including CBT, EFT, grief therapy, and more! Feel free to learn more about us by visiting our FAQ or blog today.