Unpacking Unhelpful Thinking Styles: A Cognitive Behavioral Therapy -Informed Overview

Woman lying on white background, surrounded by craft tools, fabrics, and papers. She looks contemplative, with long hair spread out. — Understanding Mental Habits and How to Shift Them

Why Does My Brain Do That? Understanding Cognitive Behavioral Therapy

Understanding and Shifting Unhelpful Thinking Patterns

Have you ever found yourself spiraling into a stream of negative thoughts—imagining the worst, second-guessing yourself, or feeling stuck in self-criticism? You’re not alone. These patterns are known as unhelpful thinking styles, and they’re more common than you might think.

Rooted in Cognitive Behavioral Therapy (CBT), these styles are essentially mental habits—ways our minds try to make sense of the world, especially under stress. But left unchecked, they can cloud our perspective, increase anxiety, and limit our ability to respond with clarity and compassion.

Common Unhelpful Thinking Styles and Working with Shifting the Patterns

A colorful, twisted Rubik's Cube with abstract eye designs on each face against a plain blue background. — It's important to practice skills of cognitive flexibility and shifting perspectives when it comes to mental habits

Let’s explore some of the most common thinking styles—and offer a few gentle practices to begin shifting them.

Assuming the Worst: You jump to the worst-case scenario. A canceled plan suddenly feels like rejection.
Try This: Ask yourself, “Is there another possible explanation?” Practice pausing before reacting and seek evidence, not just assumptions.
Mind Reading: You believe you know what others are thinking—usually something negative.
Try This: Consider this mantra: “I can’t read minds. I’ll clarify instead.” Practice direct communication or give others the benefit of the doubt.
All or Nothing Thinking: Things are either a total success or a complete failure. There’s no in-between.
Try This: Catch yourself using words like “always” or “never.” Then ask, “What’s a more balanced view?”
Mental Filter: You focus only on the negatives, ignoring what’s going well.
Try This: Each day, name three small wins or moments of beauty. Train your mind to see the full picture.
Overgeneralizing: One bad experience feels like a pattern or a prediction for the future.
Try This: Remind yourself, “This is one moment, not forever.” Try grounding in the present with a simple breath or nature-based reset.
Magnification and Minimization: You exaggerate your flaws and downplay your strengths.
Try This: Write down one thing you did well this week. Read it aloud. Let it land. You are more capable than your inner critic suggests.
'Should' Statements: You push yourself with guilt or unrealistic expectations: “I should be better.”
Try This: Replace “should” with “I’d prefer” or “I’d like to.” Notice how it shifts the emotional tone.
Personalization: You blame yourself for things outside your control.
Try This: Ask, “Is this really all on me?” Share the load. Remember, life is complex, not everything is personal.
Emotional Reasoning: You believe your feelings are facts. “I feel worthless, so it must be true.”
Try This: Feelings are valid but not always factual. Try this reframing: “I feel ___, and I’m learning to respond with care.”

Move Forward with Self-Compassion

Noticing these thought patterns is the first step toward change. We all have mental habits that shape how we see the world—but they can be softened and shifted with awareness and practice.

Remember:

You are not your thoughts.
Your mind is trying to protect you—even when it’s overdoing it.
With curiosity and care, you can create new pathways forward.

Reflective Prompt: Which of these thinking styles shows up for you most often? How might you respond to it with more kindness or clarity this week?

DISCLAIMER

These educational materials are for informational purposes only and do not constitute specific clinical advice or treatment recommendations. The content does not establish a therapist-client relationship with Julie Cardoza, LMFT and is not a substitute for professional EMDR training or supervision.

Julie Cardoza, LMFT does not guarantee the accuracy or completeness of information provided. By accessing these materials, you acknowledge that Julie Cardoza, LMFT is not liable for any clinical decisions or outcomes resulting from their use.

For mental health emergencies, call 988 (Suicide & Crisis Lifeline), 911, or go to your nearest emergency room.