While it is true that there seems to be no consensus on the number of thoughts we have per day, we do know for sure that there are many (thousands) of them. These thoughts are, to a certain extent, determined or influenced by our beliefs. Hence the importance of learning to identify what irrational beliefs are and when we are having them.
Precisely in this article that is the main focus. So, we will start by defining what they are irrational beliefs. Once the foundations have been laid, we will delve into different strategies that will allow us to identify which of our beliefs are irrational. Finally, we will see some tools that can help us manage them.
We can define irrational beliefs as those thought patterns that are deeply rooted in our mind. They are considered to be false premises or erroneous ways of thinking. They are also known as cognitive distortions.
These are internalized and developed during childhood and adolescence as a result of various experiences. In this sense, the messages that our environment (parents, teachers, peer group and/or society) sends us mix with our life experiences and give rise to these beliefs.
These thought patterns can have a strong negative impact on people’s mental and emotional health.since it directly interferes with our way of seeing and interpreting the world, relationships and events that happen to us. Some of the main characteristics to take into account to identify them later are:
As we have mentioned, when irrational beliefs manifest themselves, they usually generate great emotional and psychological discomfort. Frequently, behaviors that are harmful to the person themselves derived from these beliefs are observed.
Therefore, it is so important that people can learn to identify what their own irrational beliefs are and what consequences they have in their daily lives. Below we propose some ideas that may be useful to get started. Remember that if this situation seems overwhelming to you, you can ask for professional help.
Self-observation and recording of thoughts
The first step in identifying irrational thought patterns is to become aware of our mental activity. For this, It can be really useful to make a record of negative thoughts so you can analyze them carefully.. It is crucial to keep in mind that our thoughts do not define us and that, despite the discomfort they may generate, they are just thoughts.
Identification of distorted thoughts
The list of previously mentioned characteristics can be really useful when we are not clear which of the thoughts we have written down are irrational or distorted beliefs. In this sense, the main indicators are: realizing that a thought is very rigid, does not allow other options, is not based on logic or reality and generates a very intense unpleasant emotion.
Questioning thoughts
Once irrational thoughts have been identified through the record, it is interesting to ask questions regarding the objectivity of the thought. Asking ourselves if perhaps it is an unrealistic thought, based on assumptions or interpretations, can be of great help. In this way, it is easier to reach the core belief that supports it—and which is usually more difficult to identify.
At this point it is essential to keep in mind that the more we try to fight them, the more strength the thoughts take on. Therefore, it is interesting that the questions we ask ourselves are based on curiosity and objectivity. For example, we may ask ourselves how much evidence we have to support that thought.
How to deal with them once identified?
If there is one thing about irrational beliefs, it is that they are deeply rooted and internalized in our minds. In most cases, they are unconscious and, therefore, Identifying core beliefs requires self-observation, introspection and a lot of reflection. We know it is not an easy task. However, it is necessary.
Once we have identified them, it is interesting that we begin to give our brain alternatives. This is a job that requires practice and perseverance on a daily basis. So, when we realize that these irrational thoughts are appearing, we will consciously create an alternative that is more in line with reality.
There are other dynamics that can be useful. We can look for “evidence” or proof of how real our thoughts are and this can help us lose strength over time. Furthermore, the practice of mindfulness or full attention is a great ally to return to the present moment. Relaxation techniques can also be of great help.
We cannot forget that the key aspect in this process is perseverance. For all these changes to be internalized and the emotional discomfort to decrease, practice and perseverance are crucial. If the process is really complex and overwhelming, we recommend asking for professional help.
