Can Thought Challenging Help With Depression & Anxiety?

Our mind is constantly filled with thoughts- some negative or helpful while others are positive or useful. Being involuntarily triggered - these thoughts have the ability to create an impact on the way we feel and eventually affect our well-being. Negative thoughts give rise to several unhelpful thinking patterns that can lead to feelings of anxiety.

What Is thought challenging?

Thought challenge is a simple cognitive behavioural therapy (CBT) technique to deal with negative thoughts. This involves identifying when such thoughts arise and questioning them. For example, if you go to a party and think, “No one is going to talk to me because no one cares if I’m here or not.” The moment this thought is triggered, you can ask yourself questions like, “What made me think in such a way?”, “Do I have evidence to support this thought like a recent event?” “Is this under my control?” This can help you dispute such negative thoughts and rationalise them.

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How to Challenge Your Negative Thoughts

Here are a few questions that you can ask to challenge your thoughts. You can answer them by writing them down in a journal. This can help you come back to it and help you take steps to deal with negative or unhelpful thoughts.

• What are the facts to support this thought? Is this true or am I just “feeling” it is?

• If this becomes true, what is the worst-case scenario?

• Am I letting my past experiences influence how I think? Is there a pattern?

• Can this situation be different? What are the other positive perceptions?

• How relevant will this be 5 days from now? What about 1 week, or a month? If yes, how?

• Have I faced a situation like this before? How did I deal with it?

• Am I jumping to an irrational conclusion?

• Can I accept something about this situation/person?

• Is my overthinking making this situation worse? 

• Is this situation in my control?

• Am I being too hard on myself?

• What would I tell a friend in a similar scenario? 

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What to do after challenging your thoughts?

Answer the question (one or more) and write down your answer. Make sure you answer it honestly. Try to be as elaborate as possible. Next, think of a solution to the situation. How can you ease your mind? Can you talk to someone who can help you deal with it? What are some of the ways you can cope with it in a healthy way? It might seem difficult so allow your thoughts to settle and don’t rush into feeling at ease. 

How can “thought challenging” help with depression & anxiety?

Dealing with depression or anxiety can mean a constant spiral of negative thoughts. Thoughts that are triggered in our minds aren’t under our control and can be impossible to avoid. Most of them are often distortions and not factual. We end up assuming things instead of understanding the reality of a situation. However, questioning them can break the cycle of constant negative thoughts and make us think in a different, healthier manner. Thought challenging can also help you look at a situation from a different perception, and analyse the bigger picture. We can eventually find a way to deal with them and replace them with positive thoughts. 

Breaking the cycle of negative thinking can be difficult. It requires consistent practice and effort. It is okay to take your time and go slow. But making this a habit can help you become mindful and self-aware. Challenging your thoughts can become a habit which can help you think rationally and positively.