Unhelpful Thinking Styles - Mental Filter

Constantly using unhelpful thinking styles can cause a fair amount of emotional distress. Unhelpful thinking styles are different patterns of thinking we get stuck with when experiencing uncomfortable emotions. Unhelpful thinking styles are often become automatic and are usually cause several negative thoughts and statements, which only make you feel way worse! Unhelpful thinking styles often perpetuate symptoms of anxiety and depression! Once you start to understand your unhelpful thinking styles it can become a lot easier to challenge them and to have a different outlook (often making you feel a lot less crappy).

No one is immune to unhelpful thinking styles – even Psychologists have unhelpful thinking styles. I could give lots of examples of times where I got stuck with certain unhelpful thinking styles. Below we are going to go through one of the many unhelpful thinking styles and some strategies on how to challenge it.

MENTAL FILTER

A Mental Filter is something I frequently notice within myself and others around me. Have you ever had one of those days that just suck? They go from bad to worse and everything seems to go wrong. It is likely you are getting stuck with a negative lens on your mental filter. Our mental filter is the process of filtering in and filtering out our environment. If we get stuck with a negative mental filter it often means we will have a tunnel like vision for only negative things that are happening or have happened around us. It’s like only looking at the negative parts of situations and ignoring any positives. This means the whole situation, day, week is tainted by what may be one small negative detail. This often leaves us feeling unmotivated, having a low mood and can exacerbate symptoms of depression or anxiety.

I often find myself getting stuck with a negative mental filter. I will focus on the horrible traffic that made me late, the fact that I left my lunch at home and that the barista got my coffee order wrong. Now while these are all frustrating things to have happen in the one day focusing on them provides me no benefit. In fact it makes me feel more negative and crappy for the rest of the day.  If you find yourself getting stuck with a negative mental filter start by examining the evidence. Is EVERYTHING going wrong? Or are there a few things that have gone wrong, some things that have gone well and some neutral things that have happened? What is 1 positive thing that has happened today? What is something we can be grateful for? In examining the evidence, we can start to change our perspective on the day which can help us to feel better, more motivated, and less tired. I will often try to catch myself when I’m using a negative lens on my mental filter and practice gratitude. It can be something as small as someone holding a door open for me, noticing a pretty flower on my way to work, being grateful that I am able to witness sunsets & sunrises.

It's a lot easier said than done! If you find yourself stuck with a negative mental filter or just wanting further support, feel free to contact us on 8838-8687 or book an appointment online & come see one of our friendly Psychologists.