[3] Thoughts and Thinking Patterns


In this episode, I talk about the types of thoughts and thinking patterns that can lead to, or exacerbate, anxiety. I discuss how you can learn to become an observer of your thoughts to help you identify your thinking patterns, thoughts, feelings and emotions and introduce you to basic techniques from CBT (Cognitive Behavioural Therapy), ACT (Acceptance and Commitment Therapy) and CFT (Compassion Focussed Therapy) to help you start to relate to your thoughts in a different way.

Here’s what you’ll learn in this episode:

  • Some of the different types of thinking patterns that commonly cause anxiety (catastrophic thinking, black and white thinking & perfectionism, and negative filtering).
  • How to use thought disputing questioning from CBT to challenge your thoughts.
  • How to observe and notice your thoughts and thought patterns and why this is helpful.
  • How ACT encourages you to accept your thoughts, feelings and emotions rather than try to avoid, suppress or change them.
  • Why being compassionate to yourself is so important as you explore your thoughts and thinking, and what that can look like.

I hope you enjoy the episode!


In the episode I discuss a thought observation sheet which you can download by clicking here.

Further resources:

The Little CBT Workbook – easy to access & very helpful CBT book
The Happiness Trap – excellent book on ACT
More about Rick Hanson’s description of the brain’s negative bias
More on self-compassion

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