Thoughts are Not Facts
Wouldn’t it be liberating to know that your thoughts are just thoughts that may not even be true or represent “you” or “reality?”
If you suffer from anxiety, you understand how the mind can torture you with thoughts about what you should be worried or scared about and even all the horrible things that could happen.
The worst part is it never stops. It won’t leave you alone, and when you try to tell it to stop, it becomes worse—calling you names or even bullying you. Yet, we believe the thoughts we have without ever questioning them. We take our minds completely seriously and think these thoughts to be necessary.
Thoughts are just that – thoughts. Thoughts are not facts. Our thoughts are mental assumptions that pop up in our minds and depend on our mood.
The “Thoughts are not Facts” practice is a healthier way to approach your mind and to help you understand that your thoughts and beliefs are not always accurate representations of reality. When we have unhelpful thoughts, it can be distressing and cause suffering through anxiety and even depression.
Our minds like to warn us about things because they are trying to keep us safe, but that doesn’t mean that our thoughts are true. Again, thoughts are just thoughts; we can learn to manage them. The important thing is not your thoughts but what you do when you have those thoughts.
This practice can help improve emotional regulation and coping strategies by recognizing that “thoughts are not facts.” One can also enhance their decision-making by reducing the amount of cognitive distortion (thinking errors).
Steps to Practice
Identify the Thought: Notice when a negative or distressing thought arises.
Examine the Evidence: Evaluate the evidence for and against the Thought.
Ask, “What proof do I have of this thought?”
Challenge the Thought: Consider alternative perspectives and more balanced interpretations of the situation.
Reframe the Thought: Replace the original Thought with a more realistic and less distressing one.
Example:
Original Thought: “I always mess up at work.
Examination: Consider times when you performed well or received positive feedback.
Reframed Thought: “I have made mistakes at work but also had many successes.”
Understand that this is a practice.
The “thoughts are not facts” practice is a powerful tool for improving mental health by encouraging individuals to evaluate and reframe their thoughts critically. Doing so helps reduce emotional distress and promotes a more balanced and realistic outlook.
So, the next time your mind starts thinking unhealthy thoughts, respond wisely by clearly evaluating the thoughts behind the feelings of anxiety. Use this tool to help you understand this may be a false narrative and get back to whatever you are doing.