Verywell / Laura Porter
Irrational thoughts are distorted ways of thinking that prevent you from seeing things realistically.
Such thoughts can contribute to feelings of anxiety, depression, self-defeating behaviors, and unhealthy coping skills.
While distressing, there are strategies that can help you stop irrational thoughts and develop healthier ways of thinking.
Verywell / Laura Porter
Many people experience irrational thoughts that are oftennegativeor upsetting.
You may have heard terms that are related to irrational thinking, likeruminating,self-deprecating, or catastrophizing.
The following categories are common types of irrational thoughts.
Forecasting
When you’re forecasting, you’re predicting a future event that hasn’t happened.
Predicting that the worst will happen is also known as catastrophic thinking orcatastrophizing.
For example, say you have a fear of flying.
The problem with forecasting is that it only feeds youranxiety, causing you to feel more afraid.
As feelings of panic grow, your thought pattern only spirals further out of control.
Such harshself-judgmentsare not helpful in reducing your anxiety.All-or-nothing thinkingleads to self-criticism that simply feeds anxiety.
As you become more anxious, you may also become overwhelmed with self-defeating thoughts.
You may begin to blame yourself for being afraid, believing that it’s some flaw on your part.
All of these destructive thoughts add to feelings ofhelplessness.
Mind-Reading
Nervousness is often magnified when we believe that others are judging us.
Another common pop in of irrational thinking is when a person consistently feels that others disapprove of them.
This person will likely experience feelings ofguiltand worry.
You may also feel inferior to others, thinking that you just dont measure up.
While out in public you might think, “That person can tell Im nervous.
He thinks Imneurotic.”
These inner statements only make your apprehension grow.
What Causes Irrational Thoughts?
“There are a number of reasons for people to have irrational thoughts,” saysDaniel B.
Block, MD, board-certified psychiatrist andVerywell Mind Review Boardmember.
“Most often it is because of anxiety.”
Most people experience unwanted thoughts, but how you deal with them affects your experience.
For instance, if you choose to believe an irrational thought, it can cause more anxiety and worry.
You will most likely have another irrational thought following the first one, and so on.
The cycle can be endless if you don’t manage your reactions to your thoughts.
Irrational thoughts can also betriggeredby specific mental health conditions, especially anxiety disorders or psychotic disorders.
Who Experiences Irrational Thoughts?
Anyone can experience irrational thoughts, and most of us do from time to time.
This is especially true for people who are prone to worrying, overthinking, and stress.
Remember that you aren’t a bad person for having these thoughts.
you might’t control every irrational thought that pops into your head.
Try not to “push” the thoughts out of your head or punish yourself for having them.
Try not to argue with the thought or belief, either.
Simply notice the thought and accept that it is present.
When you resist the thought, you give it more power.
It may be difficult, but attempt to let some time pass.
Don’t let your irrational thought disrupt what you were doing.
Now that you have them down on paper, spend some time writing down a more constructive statement.
The store employee is looking at me right now because they think I’m sad and pathetic.
There is turbulence on this plane.
The pilot hasn’t said anything yet which probably means we’re going to crash.
I’m going to have a panic attack in public and people will think I’m crazy.
The store employee just glanced at me because I entered the store.
I can continue shopping here.
Turbulence is normal on an airplane.
I’ll follow the flight attendant’s instructions and stay in my seat until it passes.
I’ll practice somedeep breathinguntil I feel better.
If I need to, I can go home early.
The more you become aware of your thought process, the easier it will become to change it.
Over time, your views about yourself and the world around you will transform into a moreoptimisticpicture.
Participants in one study had higher serotonin levels after meditating than they did before meditating.
(Serotoninis a hormone that promotes our feelings of well-being and happiness.)
Even a quick walk can help boost your mood and reduce anxiety.
Daniel B. CBT can help you address the irrational thoughts you’re having.
Sometimes, our thoughts reveal deeply rooted beliefs we hold about ourselves and our world.
Perhaps you have developed a fixation with death as the result of atraumatic experience.
Or, perhaps a common theme of your irrational thoughts is the fear of being rejected.
You might unconsciously believe you are unworthy or undeserving of acceptance.
Medications are also necessary inmania(in bipolar disorder).
In substance use disorders, addressing the underlyingaddictionis necessary."
There are side effects to these medications such as jitteriness, nausea, constipation, tremors, and more.
Keep in Mind
It can feel overwhelming when an irrational thought pops into your head.
You might feel like your thoughts take away from your ability to relax and stay present.
Remember, you’re not alone if you cope with irrational thoughts.
If your irrational thoughts are affecting your everyday life, talk to your doctor.
2017;8:1126. doi:10.3389/fpsyg.2017.01126
Anxiety and Depression Association of America.Unwanted intrusive thoughts.
Ghaznavi S, Deckersbach T.Rumination in bipolar disorder: Evidence for an unquiet mind.Biol Mood Anxiety Disord.
2012;2:2. doi:10.1186/2045-5380-2-2
National Institute of Mental Health.Borderline personality disorder.
National Institute of Mental Health.Obsessive-compulsive disorder: When unwanted thoughts or repetitive behaviors take over.
Garcia R.Neurobiology of fear and specific phobias.Learn Mem.
2015;2(1):13-19. doi:10.14259/as.v2i1.171
Naidoo U.Eat to beat stress.Am J Lifestyle Med.
2020;15(1):39-42. doi:10.1177/1559827620973936
Anxiety and Depression Association of America.Exercise for stress and anxiety.
Rnic K, Dozois DJ, Martin RA.Cognitive distortions, humor styles, and depression.Eur J Psychol.
2017;19(2):93-107. doi:10.31887/DCNS.2017.19.2/bbandelow
