Healthy Thinking

Healthy thinking is thinking in a way that allows you to be realistic, to see multiple options for solving problems, and to recognize when your thinking is negative or unhelpful and do something about it. It is a strength to be able to think flexibly about how to solve problems or achieve goals and being able to shift your thinking patterns from self-defeating thoughts to helpful, creative, and more positive and realistic thinking. 

If you find that you are wrestling with unhealthy thinking habits, there is good news! There are helpful and effective techniques to help engage in more balanced thinking patterns.This section will help you recognize unhealthy thinking and work to build tools for more positive and flexible thinking.

You may be wondering, “Why should I pay attention to my thinking patterns? How do thoughts have anything to do with feelings?” 

Great question! Most people think that an event happens and then they experience an emotion. 

In other words, most people think that things work like this:

• For Example: "I got a speeding ticket and felt frustrated. I tore it up and threw it away."

But it actually works differently than that! The thoughts and beliefs you have related to an experience have big impacts on the emotional reaction, so it actually works like this:

Let’s use that same example above to explore this idea. There are actually lots of reactions people can have to a situation like this, and these reactions are related to their thoughts and beliefs about the event more than to the event itself.

• "I got a speeding ticket. I thought about how unfair those new speed traps are, and I felt frustrated. I tore it up and threw it away."
• "I got a speeding ticket. I thought about how irresponsible and unsafe it is for me to be speeding, and I felt ashamed. I hid the ticket away and didn’t tell my family."
• "I got a speeding ticket. I thought about how expensive it will be to pay for this, and I felt worried and stressed. I asked about working extra shifts at my job."
• "I got a speeding ticket. I thought about how I shouldn’t be speeding, and this is a good reminder to drive more carefully. I felt a little disappointed in myself but it didn’t ruin my day."

Do you see how the exact same event can lead to lots of different emotions and behaviors? This is why paying attention to our thinking patterns is so important.

People often fall into thinking 'traps.' You may corner yourself into patterns of negative thinking that feel inescapable. The first step in changing your thinking habits is to become aware of the thoughts you are having and how they are impacting you.

Here are some thinking traps that some people fall into after an injury:

• Thinking more negatively about yourself, other people, or the world in general.
  • Examples: "Life is so unfair.  Why did this have to happen to ME?"
• "Bad things like this only happen to bad people.  I must have deserved this."
• Viewing your emotions as facts (e.g., I feel guilty - therefore I have done something wrong).
• Not paying attention to the positive events that occur in your life and focusing only on the unpleasant events.
• Thinking in "black or white" terms. This means that you tend to think of things only as good or bad, with nothing in between
• Becoming overly rigid in your thoughts. For example, you may find yourself having greater difficulty viewing situations from others’ perspective or changing plans at the last minute.

Remember Chris, who shared his experiences following a mugging and assault?  Here is what he had to say about his own thinking traps:

Some other common thinking traps include the following. Having a name for these patterns can help us identify them more quickly and easily. 

• Mind reading: Assuming that you know others' thoughts without asking them what they are thinking. For example, after an accident some people assume that people in their life blame them for the accident without ever talking about this with their friends and family.  
• Catastrophizing: Assuming that the worst possible situation will definitely happen and that you will not be able to handle it when it does. For example, "I missed a call from my doctor’s office. They must have more bad news for me that’s going to make my situation even worse!"
• "Shoulds." Focusing on what you believe 'should' be rather than how things actually are (e.g., "I should be able to handle this better!").

Now that you are becoming more aware of unhealthy thinking patterns, you are ready to start improving your healthy thinking skills! There are many techniques that psychologists recommend to develop healthy thinking.

• Notice how your injury is impacting your thoughts, beliefs, and view of yourself. Life events can have significant impacts on how we view ourselves and our life. Think of the personal meaning you are developing related to recent events that have occurred. Are these thoughts helpful? Accurate? Noticeably different than before the injury? Consider what thoughts and feelings you have experienced during this period and how they are impacting you.
• Improve your mind’s "flexibility". Just like with our physical bodies, we can train our minds to become more flexible. Greater “cognitive flexibility” can help you adapt to new situations, problem solve, and learn more quickly and effectively. It can also help you view circumstances from a more balanced (and less negative) perspective. You can build your cognitive flexibility by trying new experiences, changing your normal routine, or making efforts to see situations and decisions from several different perspectives. 
• Give yourself time. You may feel a great amount of pressure to make important decisions regarding your health and future. Allow yourself to have as much time as needed to make these decisions. 
• Pace yourself. You may feel the need to hold yourself to your previous standards and checklists. Take things on slowly. Your checklist (be it cleaning, cooking, having the oil changed in the car) will get done. Lean on support systems when you are able.
• Show self-compassion.  Be patient and kind to yourself. Ask yourself: "What would I tell a friend who was in this same position?" We are often better at being kind to our friends and family than we are at being kind to ourselves. 
• Appreciate your successes. After an injury you might feel that you are accomplishing less. It’s important to recognize and celebrate even small victories. Acknowledge your progress in recovery, and pride yourself on all your other achievements (for example, returning to work, cooking a delicious meal, taking a walk). 
• Focus on what you can control. After an injury there can be many factors that are difficult or impossible to control. Consider areas of your life where you do have some control, or at least some influence, and identify what is outside of your control. Spend your energy focusing on what you can control. For example, you may not have been able to control what happened to you, but you can control how you respond to challenges now. 
• Mindfulness practices (meditation, breathing exercises). Mindfulness practices are great tools for increasing awareness of your thinking patterns and getting a clearer sense of your responses to daily situations. See our information about practicing mindfulness here!

It is important to take care of your basic needs! Develop healthy sleep habits, eat a well-balanced diet, schedule your day thoughtfully whenever you can, make sure to carve out time for activities you enjoy, and engage in some form of aerobic exercise (walking, running, swimming) several times a week. Exercise can help reduce feelings of fatigue and can help support positive changes in mood and thinking. It can help break the cycle of unhealthy thinking while also helping you to problem-solve and think more calmly. Remember to acknowledge your success by saying, "I did it!" or "That workout was really hard, and I had to take breaks, but I completed it."

It can also be helpful to seek additional assistance from a licensed professional counselor, pastor, social worker, or psychologist. People in these roles may be able to view your situation more objectively and be able to offer guidance. If you continue to struggle with unhealthy thinking despite your efforts to prevent it, you may benefit from seeking additional support.