Leading Libraries Series: Leading for Resilience

Mental resilience

Detaching from negative thinking

One of the most interesting research results to have come out of the field of Positive Psychology is the idea that the human brain is ‘wired’ to focus on negative assessments and information. These ‘automatic negative thoughts’ (ANTs) come into play whenever we are triggered, stressed or overwhelmed and then, in turn, generate negative emotions to go with them!

Many of the techniques of cognitive behavioural therapy (CBT) and rational emotive behaviour therapy (REBT) are centred on combating negative thinking and 'cognitive distortions'. These tools are useful for everyone – not just people who are suffering from depression or anxiety or who feel in need of therapeutic support. In the words of the renowned psychiatrist and researcher David Burns:

“I suspect you will find that a great many of your negative feelings are in fact based on thinking errors.”

'3Ds': distraction, distancing and dialogue.

When we notice we have fallen into the trap of negative thinking, the important thing is to halt the process by recognising that it reduces (rather than improves) our ability to cope or solve problems.

As an immediate fix, there are three key ways of halting negative thinking in its tracks – known as the '3Ds': distraction, distancing and dialogue.

Distraction

• Find a buddy and have a chat
• Do something you enjoy
• Do something that occupies your brain with something else

Distancing

• Imagine a respectful friend listening to your self-talk - how would they respond?
• Imagine yourself looking back at this moment from six months in the future

Dialogue

• Ask others about their negative thinking tendencies - it helps to know that it is a universal habit!
• Talk your talk out to a friend and ask for their disagreement!

Pause for reflection

Next time you are caught in a negative thinking spiral, you can experiment with any of the practices above to help you detach from damaging thought processes.

Make a commitment to yourself

Which approach are you going to experiment with? What, specifically, are you going to try out?

How will you remind yourself to do this new habit, in the moment when negative thinking strikes?

Who could you ask to support you with this new practice? What will you ask them to help with? (Be very specific so they know exactly what you need to help you embed this new habit)

How will you track your learning and record the success of your new approach?

Continue to: Decoding unhelpful beliefs