5 Common Thought Traps That Keep You Caught In Anxiety

Anxiety is an exhausting whirlwind of worry, doubt, and fear. It’s easy to get stuck in a spiral, but one major reason for that is the way we think. The thoughts that pop into our heads during anxious moments can make things worse, not better. These are called “thought traps.” Once we know how to spot these traps, we can break free from them. Here are five common thought traps that can keep you caught in anxiety, and some ways to challenge them.

1. Catastrophizing: The World Is Ending

Catastrophizing is when you blow a situation way out of proportion. You imagine the worst possible outcome, even if it’s not realistic. For example, maybe you make a small mistake at work, and your mind jumps to, “I’m going to get fired!” The issue with this thought is that it’s rarely as bad as it seems in your head.

Start by asking yourself, “What’s the real likelihood of that happening?” Is getting fired really the only possible outcome of a small mistake? More often than not, there are many steps between the error and the worst-case scenario. Put the situation in perspective and remind yourself that things probably won’t end as badly as your mind predicts.

2. Black-and-White Thinking: It's All or Nothing

This thought trap involves seeing things in extremes—everything is either all good or all bad, with no middle ground. For example, you might think, “If I don’t ace this presentation, I’m a complete failure.” Black-and-white thinking makes it hard to appreciate the gray areas where most life experiences fall.

Try to find the middle ground. Instead of thinking, “I failed,” tell yourself, “I could have done better, but I still learned something from this experience.” It’s important to recognize that most situations are complex and that making mistakes doesn’t mean you’re a failure. Embrace the shades of gray.

3. Mind Reading: Assuming You Know What Others Think

Mind reading is when you assume you know what others are thinking, usually with negative assumptions. You might think, “I’m sure they’re judging me” or “They probably believe I’m incompetent.” The problem here is that you’re making assumptions without evidence.

Instead of jumping to conclusions, ask yourself, “How do I know that’s true?” Often, we don’t know what goes through someone else's mind. Even if they do think something negative about you, it doesn’t necessarily reflect your worth or ability. Try to separate what’s going on in your mind from what’s happening in reality.

4. Overgeneralizing: One Bad Experience Equals a Pattern

Overgeneralizing happens when you take one negative event and turn it into a rule. For example, if you don’t get a job you applied for, you might think, “I’ll never get a job” or “I’m just not good enough.” This kind of thinking turns a single event into a sweeping conclusion about your abilities or future.

Ask yourself, “Is this really true every time?” Just because one thing didn’t go as planned doesn’t mean it will happen again. Consider past successes or times when things worked out, even if they weren’t perfect. Challenge the idea that one failure defines your future.

5. Should Statements: The Pressure of Perfection

“Should” statements create pressure by making us feel like we have to act or be a certain way. “I should be more organized,” “I should be a better parent,” or “I should never feel anxious” are all examples of statements that can increase feelings of guilt or inadequacy.

Replace “should” with “could” or “would like to.” Instead of saying, “I should be perfect,” try, “I would like to improve, and I’m working on it.” Recognize that no one can be perfect, and setting realistic expectations for yourself can reduce pressure and anxiety.

Escaping the Traps

The good news is that you can escape the spiraling anxious thoughts. Once you can identify these patterns, you can start to challenge them and create new, healthier ways of thinking. Anxiety therapy can help you develop methods to manage thought traps and the anxiety they cause. If you're considering working with a therapist to change the way you think and approach life, I can direct you to my contact page for more information.