Stage 2 · Lesson 5 of 7
Thinking traps
Cognitive behavioural therapy (CBT) is one of the best-researched approaches for stress, anxiety and low mood. One of its core ideas is that the way we interpret events shapes how we feel. Under stress, the mind falls into predictable patterns called thinking traps.
Catastrophising: "If I fail this exam my life is over." Mind reading: "They did not reply, so they think I am useless." All-or-nothing: "Anything less than an A is failure."
Fortune telling: "I will never get a job." Should statements: "I should be coping better." Naming the trap when you notice it creates a little distance from the thought.
Common trapThe trap here is believing a thought because it feels strong. A strong feeling is real, but it is not evidence that the thought is true.
A question to check yourself and an AI practice session come when you add the roadmap to your account. Add it
Resources for this stage
Start with· follow one of these
- GuideFreeDoing What Matters in Times of Stress (WHO)
World Health Organization
WHO's illustrated guide: grounding, unhooking from thoughts and acting on what matters
- VideoFreeHow to Make Stress Your Friend (Kelly McGonigal, TEDGlobal 2013)
Kelly McGonigal (TEDGlobal 2013)
A short talk on how the way you see stress changes how it affects you
Practise
Free guided breathing and calming exercises to practise daily
- moodgymPaid
A free online CBT programme for spotting and questioning unhelpful thoughts
Keep handy
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).