{"id":2049,"date":"2022-04-18T03:23:01","date_gmt":"2022-04-18T03:23:01","guid":{"rendered":"https:\/\/www.mvspsychology.com.au\/?p=2049"},"modified":"2025-02-03T12:10:27","modified_gmt":"2025-02-03T01:10:27","slug":"3-steps-to-challenge-thought","status":"publish","type":"post","link":"https:\/\/www.mvspsychology.com.au\/3-steps-to-challenge-thought\/","title":{"rendered":"3-steps to challenge thought"},"content":{"rendered":"\t\t
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What does it mean to challenge thought?<\/h2>\r\nI think that if you want to challenge thought, your first step has to begin with raising your own awareness about them. Let me put this into context\u2026 Did you know that as much a s 95% of our thinking is passive? This means that most of the thoughts going around in your mind are automatic \u2013 that means you may not even be aware of the negative thinking patterns that you have in your mind. That\u2019s a lot of wasted energy, don\u2019t you think?\r\n\r\nAlas, it\u2019s not that simple. My point is, though, that we are not always the most conscious beings. So my first bit of advice to you is about being curious with yourself and raising your awareness of the automatic thoughts.\r\n

What are automatic thoughts?<\/h2>\r\nAutomatic thoughts are an essential and unavoidable part of our life. However, while they are automatic, they have the power to influence how we feel and the choices that we make in our day. This means that the way we think, even if we don’t realise it, has a great deal of power over how we experience ourselves, the world around us, and our relationships.\r\n

Step 1: How do I identify my negative thoughts?<\/h2>\r\nThe first and most essential step is to notice what you are thinking when you feel an emotion. Take this as your cue and ask the question openly and curiously: I feel sad, what am I thinking at this moment?\r\n\r\nLet me give you an example. Rachel is getting ready to go out with some friends. She feels a little apprehensive about going out now that COVID restrictions have lifted but case numbers are still high. This physical feeling is in the pit of her stomach. When she stops to notice this feeling, she identifies it as anxiety. Turning to the anxiety, Rachel asks herself: OK, what am I thinking in this moment? I feel anxious, but what\u2019s going on in my mind?\r\n\r\nWhen Rachel pauses to consider, she notices that she is thinking about several things. Firstly, she is thinking that the tram in Melbourne could be dangerous and that there might be a lot of people on there. She\u2019s worried about getting COVID. Secondly, she also notices that she is thinking about how long it has been since seeing her friends. Her thoughts sound like: What if I can\u2019t socialise like I used to? What if it\u2019s awkward and I can\u2019t connect with my friends? That would be terrible!\r\n\r\nIt can sometimes be really helpful to have a go at writing out your bodily sensations, your emotions and then your thoughts if it feels like too much to hold in your head all at once. This is especially true when you are starting out with this. I invite you to be curious and try not to be critical of yourself as you learn about how to do this. This kind of awareness about what we are thinking is called metacognition<\/a>.\r\n\r\nIf you\u2019re finding that this is still really difficult, you could try asking yourself: What is the worst part of this situation? Or you might ask yourself: What does it mean to me that I might not connect with my friends? You might find the answer sounds something like\u2026 \u201cI always struggle making friends; people might not like me; I\u2019m an awkward person anyway.\u201d Now we are starting to hear some of the deeper parts of the thoughts, that is, the ideas and the beliefs that underlie them. Great work if you\u2019ve managed to get this far. If you haven\u2019t, that\u2019s OK \u2013 I suggest you keep trying. It’s a skill, after all. Patience and a little compassion is important.\r\n

Step 2: Try to challenge thought by targeting a specific negative thought.<\/h2>\r\nTrying to challenge thoughts is no easy thing. So please be gentle with yourself. The psychological process involved here is called \u201ccognitive restructuring<\/a>\u201d and this is about looking at thoughts, observing how they are unhelpful or ineffective, and trying to introduce an alternative that feels like you can believe it.\r\n\r\nLet me make it perfectly clear\u2026 Challenge thoughts is not about being positive or positive thinking.\r\n
I think the whole \u201cbe positive\u201d movement is grossly unhelpful and can actually be just as unhelpful as negative thinking. This may as well be denial!<\/blockquote>\r\nBe careful of the all-or-nothing approach to life.\r\n\r\nI suggest that you choose one of the negative thoughts, for example from above with Rachel. Try and choose the thought that is most connected with the strongest emotion that you are feeling. For example:\r\n\r\nFor example, an automatic thought from Rachel was: \u201cI\u2019m an awkward person\u201d.\r\n

Step 3. Try to think about different points of view about the situation to challenge thought.<\/h2>\r\nLet\u2019s try and consider how to challenge thought from as many angles as possible. I like to begin by asking people what the outcome of thinking that way is. In the case of Rachel, it\u2019s probably going to isolate her and stop her from enjoying her time with friends. This might lead to more awkwardness, which could become a self-fulfilling prophecy, however in all likelihood it might lead her to be less engaged when she goes out with her friends.\r\n\r\nAnother way to view this could be, what is the evidence for and against the thought that I\u2019m an awkward person? I find that 9 times out of 10 people struggle with this one. There is usually a lot of evidence to the contrary for a negative thought, so this becomes a really important part of you starting to challenge thought.\r\n\r\nI also like to invite people to think about possible outcomes from both angles. For example, while we can ask \u201cwhat\u2019s the worst thing that could happen\u201d it\u2019s worth also asking yourself \u201cwhat\u2019s the best thing that could happen in this situation\u201d and another important point is \u201cwill I survive it?\u201d Asking yourself these kinds of questions can help challenge thought and put you in the role of active actor rather than a passenger.\r\n\r\nI think that creating some separation from what we are thinking is another important part of the process. You can challenge thought by asking yourself: What would a friend do or think in this situation? It might sound small, but it can make a big difference and it helps to create a bit of separation between what we are thinking and who we are. Considering the situation from a friend\u2019s perspective and then trying to adopt an alternative way of thinking about it can be immensely helpful. This kind of curiosity also opens us up to consider other options and choices in a situation and again puts us back in the position of actor rather than passenger.\r\n

Do you want more information or further help?<\/h2>\r\nWe are here to help! As a group of clinical psychologist, Melbourne, we are experienced at helping with all kinds of concerns and issues. Starting to challenge thought is often just the beginning. Thoughts come from all kinds of memories, experiences and habits. While the above steps are a good starting point, people often need help taking this further or understanding why these thoughts keep coming up in their life.\r\n
That\u2019s because life is complex, and so is the way we think!<\/blockquote>\r\nIf you feel like you\u2019d like more help, please get in touch with us<\/a>. We are ready and waiting to help you discover a healthier, happier and more active you. I hope these strategies have been helpful to you.\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

How to challenge thought? Is this a question you\u2019ve asked yourself before? I think that it\u2019s an interesting question and one that I often get asked by my patients in the clinic. I notice that people can often get stuck on a particular ideas or beliefs and that they find it really difficult to challenge thoughts, change thoughts, and come up a new way to view themselves, the world and their relationships.<\/p>\n","protected":false},"author":1,"featured_media":2050,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","footnotes":""},"categories":[8],"tags":[14,16,17,15],"class_list":["post-2049","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","tag-anixety","tag-cbt","tag-challenge-thought","tag-negative-thinking"],"yoast_head":"\n3-steps to challenge thought - MVS Psychology Group<\/title>\n<meta name=\"description\" content=\"Challenge thought in 3-easy steps. 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