Have you ever gone into a corn maze only to find yourself all turned around and feeling like you can’t get out even though you know you can? That’s what thought traps are like.

Technically known as cognitive distortions, thought traps are the “habitual, inaccurate thought patterns that can lead [us] to interpret situations more negatively than they really are.” These thoughts often come on automatically, and can be propelled by feelings of anxiety or depression. They may initially be a sort of coping strategy for dealing with difficult situations but believing these thoughts as truths can result in unhelpful behaviors.

Psychiatrist Dr. Aaron Beck, the founder of Cognitive Behavioral Therapy (CBT), developed the theory of cognitive distortions which he described as “making people create a negative bias against themselves.” Psychiatrist Dr. David Burns later expanded on his work and popularized his concept by giving thought traps identities, like:

Black & White Thinking – Your grey matter has no grey area, everything’s in absolutes with anything short of success an abject failure, which can fuel negative self-talk.

Mind Reading & Fortune Telling – Self-perceived super powers of knowing all from what others are thinking to what’s going to happen, which can evolve into jumping to conclusions.

Should Have, If Only – Trying to change the past by thinking you should have done this or if only you did that, which can result in a cycle of self-reproach and regret.

Catastrophizing – Emulating Chicken Little by presuming no matter what the worst is always going to happen, which can result in heightened anxiety.

Personalization – Taking responsibility for and laying self-blame on outcomes not in your control, which can create guilt & self-doubt.

Cognitive distortions sound scary, but you can take comfort in knowing that we all can fall into thought traps from time to time. And we can choose not to stay there. Research shows that we can train our brains to recognize thought traps and find a way out. One way to do that is by using the 3C’s: Catch, Check, Change. Developed by Dr. Beck, this mnemonic can help you to identify and release inaccurate thinking:

Catch It – Be Aware. Identify the intrusive thought that pops into your head when you experience a negative emotion.

Check It – Be Curious. Evaluate the accuracy of the thought by asking yourself “Is this a fact or a feeling?” or “What evidence supports this?”

Change It – Be Intentional. Replace the thought with one that is helpful and believable for a more balanced and realistic perspective.

Whatever method you use to escape your thought traps there’s one more thing you’ll need – to Be Patient. Negative thoughts can be powerful so turning this process into a habit will take practice and consistency.

Just like the corn maze has an exit, you can make your way through your thought traps, see the flag over the tops of the stalks and find the way out. A member of our coaching team who is trained in CBT can be the one holding that flag, ready to guide you through the steps to break out of those negative thought patterns. Cindy is available for a confidential conversation to answer any of your questions via phone at 631-921-4085 or directly via email here.

If you find yourself struggling with cognitive disorders you should Always seek the advice of a physician or mental health professional for an evaluation and help. You can also have a free and confidential conversation with a 988 Helpline counselor any time, day or night, 365 days the year. They have call, text and chat options for anyone in need of support.

Sound  like you, someone you love or someone in your network? The Recovery Coach NY is here to help. Our teams of Mental Health and Recovery Coaches listen actively, without judgement, while providing solution-oriented actions that can begin to bring the peace you and your loved one seek. We honor all paths of recovery with years of experience and a vast array of resources that encourage those in need find a way to a life of joy and purpose.

The Recovery Coach NY provides Recovery Coaching, Mental Health Support & Coaching, Sobriety & Mental Health Companionship, Executive Function & Accountability Coaching, Academic Coaching & Scholastic Support, Safe Transport, Case Management, Psychedelic Integration Coaching, Intervention and Emergency Services. To learn more about our services, visit our website.

For positive affirmations, inspirational quotes, and calming videos follow RCNY on Instagram. It’s our way of giving spirit-lifting moments that we hope will inspire you to be your best you. Join the thousands of followers who receive our daily messages here.