Natural emotions are like the weather; they come and go unpredictably, influenced by various internal and external factors. Like a storm or a sunny day, they can be intense but eventually, they dissipate and make way for a new emotional experience.
In contrast, emotions produced by unhelpful thinking patterns or "cognitive distortions" are like stained glass windows, distorting how we perceive the world and the feelings we experience. The coloured glass shapes and tints the light passing through it, creating an altered image of reality. Similarly, cognitive distortions can colour and shape our emotions, creating an inaccurate and distorted representation of our experiences. Just as a stained glass window can be beautiful and awe-inspiring, cognitive distortions can be compelling and convincing, but ultimately they obscure and distort our perception of reality.
Negative natural emotions are actually a good thing! They are our initial reactions to events happening around us, helping us make decisions and adapt to our environment. It's important to recognise and accept these emotions without judgment, as they give us information about our surroundings, alert us to potential dangers, and help us express ourselves and interact with others.
However, sometimes we fall into unhelpful thinking styles, which can produce negative emotions and prevent us from making rational decisions. Common thinking patterns include:
All-or-nothing thinking: This involves seeing things in black-and-white terms and ignoring shades of grey or nuances. For example, thinking that you are a complete failure if you didn't get an A on a test.
Overgeneralization: This involves taking one negative event or experience and applying it to all situations. For example, thinking that you will never find love because of a bad date.
Mental filtering: This involves selectively focusing on the negative aspects of a situation and ignoring the positive. For example, thinking that a dinner party was a disaster because one dish didn't turn out well, even though everyone enjoyed themselves.
Jumping to conclusions: This involves making assumptions without enough evidence to support them. For example, thinking that your friend is mad at you because they didn't return your text without considering other reasons why they may not have responded.
Catastrophising: This involves imagining the worst possible outcome of a situation. For example, thinking you will never find a job after being rejected from one interview.
Personalisation: This involves taking responsibility for events that are not entirely under your control. For example, thinking that a friend cancelled plans with you because you have said something that offended them when they may have had other reasons for cancelling.
By becoming aware of these thinking patterns, we can challenge and change them, leading to a more balanced and positive outlook on life.
Anger is a natural emotion that can be productive in protecting and defending ourselves. However, unhelpful thinking patterns can fuel destructive anger. Learning to recognise and manage our thinking patterns can help prevent us from causing conflicts or escalating situations. Cognitive behavioural therapy (CBT) can provide specific strategies to recognise and modify our thinking patterns, leading to healthier and more constructive emotional responses.
If you're interested in learning more about CBT, EJP Therapy provides cognitive behavioural therapy in Edinburgh and online UK-wide. Check out our homepage for more information.
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