Counsellor's Corner

Understanding Overthinking

Overthinking can make everything feel more stressful than it needs to be – it’s not fun, in fact, it’s super exhausting and we don’t have time for that! So, next time you are over-thinking something, I want you to try running your thoughts through the Realistic Thinking Machine. 

Here, let me explain.

Thinking traps are automatic patterns of thought that can distort your view of reality. They often make problems seem bigger or worse than they are. Here are some common thinking traps with examples that might resonate with you:

• All or Nothing Thinking: Seeing things as either perfect or a total failure. For example: "If I don’t ace this test, I’m a complete failure."
• Negative Filtering: Only focusing on the negatives and ignoring any positives. For example: "I got a B on my assignment, so the whole semester is ruined."
• Overgeneralisation: Making broad conclusions from one event. For example: "I didn’t get a reply to my text, so my friends must not like me."
• Control Fallacies: Believing you have total control or no control over a situation. For example: "If the holiday party isn’t perfect, it’s all my fault."
• Catastrophising: Expecting the worst possible outcome. For example: "If I don’t get an A on this test, I will never get into uni."
• Taking Things Personally: Thinking that everything is about you. For example: "They didn’t laugh at my joke, so they must think I’m boring."
• Fortune Telling: Predicting negative outcomes without evidence. For example: "If I try out for the school play, everyone will make fun of me."

Other thinking traps include Blaming, Labelling, ‘Should’ Statements, Magnifying, Minimising, Mind Reading, and Fairness Fallacy

Here’s a simple way to challenge these thinking traps:

1. Write Down Your Thought: Jot down the automatic thought you are having.
2. Check for Thinking Traps: Look at your thought and see if it fits any of the thinking traps listed above.
3. Challenge and Correct: Ask yourself if there is anyevidence that contradicts this thought or if there might be a more balanced way to see the situation.

By using the Realistic Thinking Machine, you can start to view things more clearly, make better decisions, and enjoy your holidays more fully.

Worksheet Attached

I’ve attached a worksheet to help you practice spotting and correcting thinking traps. It’s a great tool to use at home to keep your thoughts positive and balanced over the break.

If you have any questions or need support, feel free to reach out. Have a fantastic holiday!

Mrs Ebony Kriedemann

School Counsellor