How Christians Can Combat Negative Thinking: Part 1

​       As a therapist who is trained in Cognitive Behavior Therapy, I collaborate with many clients on modifying their thoughts, in order to improve their emotions and behavior. This form of therapy treats mental health issues such as anxiety, depression, anger issues, and so forth by analyzing a person’s thought patterns and making improvements where necessary. It has been shown by research that our thoughts affect our feelings, and our feelings affect our actions and behaviors. No feeling comes out of nowhere, and every feeling that we have begins with a single thought.
       I have seen in my own clients that negative thinking habits play a key role in mental health issues, especially with depression, anger, and anxiety. Once a client identifies the negative thinking pattern that he/she is using, then therapy sessions revolve around working to change those negative thoughts into more realistic thoughts, and thus, change that person’s overall mood and behavior. I have seen in various clients how a simple positive thought can completely change their overall outlook on life. 
       When using CBT to help reduce mental health issues related to negative thinking, one of the first things that I do with clients is give them a handout describing Negative thinking patterns, also known as Cognitive Distortions. We go over each Negative thinking pattern together (10 categories in all) and I explain how each form of negative thinking goes against reality. This form of therapy has a basis in the Bible, and I will reference 2 Corinthians 10:5 to my clients as we go over the importance of monitoring our thoughts This verse states "Casting down imaginations, and every high thing that exalteth itself against the knowledge of God, and bringing into captivity every thought to the obedience of Christ."
         Here are 3 Negative Thinking Patterns, or Cognitive Distortions that are common among many people, and how these types of thinking are unrealistic and damaging to how we feel and conduct ourselves.

All-Or-Nothing Thinking
     Also known as black-and-white thinking, polarized thinking, or dichotomous thinking, all-or-nothing thinking is a type of cognitive distortion that involves viewing things in absolute terms: all good or all bad, This form of negative thinking can be damaging to how we feel about ourselves and others because it can cause us to view one mistake as defining who we are others are. For example, if a person with all-or-nothing thinking makes a mistake at his or her job, then she or she may think “I’m a failure at this job,” when in fact they are not.          This type of thinking can cause depressed mood and anxiety. We are to give ourselves and others grace when we make mistakes in life, when we repent of those mistakes and try to do better. “And he said unto me, My grace is sufficient for thee: for my strength is made perfect in weakness. Most gladly therefore will I rather glory in my infirmities, that the power of Christ may rest upon me.” 2 Corinthians 12:9

Overgeneralization
        In overgeneralization, individuals see patterns based on a single event and assume that all future events will have the same outcome. An example of this kind of cognitive distortion might be, “Nothing good ever happens to me.” This type of unrealistic thinking can cause depression, anxiety, and a sense of hopelessness.
One way to combat this kind of thinking is changing our language. Instead of using phrases like “ever,” “never,” and “always,” we can describe our experiences more specifically, recognizing that each day or situation brings unique circumstances. “I didn’t do well on that test, and I think I could do better on the next one.” This helps us have hope for the future and motivates us to do better. Jesus tells us in Mattew 6:34 “Take therefore no thought for the morrow: for the morrow shall take thought for the things of itself. Sufficient unto the day is the evil thereof."
 
Mental Filter
       Also known as the “glass half empty” form of negative thinking, this type of negative, unrealistic thinking causes a person to ignore positive events and only focus on the negative ones. For example, a person who uses mental filter may get a positive performance review at work, but the review has one suggestion for improvement, and the person who receives the review only focuses on the one suggestion, rather than all of the positive feedback they received. Another example could be that another person gives a speech and they get complimented by 20 different people on that speech but one person has something negative to say about it, and the person giving the speech spends the rest of the day only thinking about that one negative comment and ignoring all of the positive feedback he/she also received. This form of negative thinking is unrealistic because it prevents a person from seeing the whole picture of a situation and may cause them to believe that they are not doing well at something when they are actually doing good.  We, as Christians, are to work to renew our minds as Romans 12:2 states and focus on all aspects of a situation instead of zeroing in on the negative.
         There are 7 more examples of negative thinking, or Cognitive Distortions that I will cover in the next few articles. No matter what form of negative thinking a person has, we are commanded to seek the truth in any situation and set our minds upon that truth. Paul tells us in Philippians 4:8 that, ?Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things.?
      What if you are prone to use one of the three negative thinking patterns mentioned above? The most effective homework that I’ve used with my clients to combat negative thinking is to keep a Thought Log where they  writes down the following;
1. The event that led to the negative thought,
2. The negative thought itself,
3. The feeling that occurred after the negative thought,
4. Evidence proving the negative thought (often there wasn't any real evidence proving the negative thought)
5. Evidence to disprove the  negative thought,
6. A more positive thought about the situation that initially caused the negative thought,
7. The emotion felt after the more positive thought.
In almost all cases, clients report improved mood and behavior after reviewing the evidence that proved the negative thought to be false and changing their thoughts to more realistic and positive ones.
        When we look at the evidence to support/disprove our thoughts instead of just taking every thought that we have at face values, then we are taking our thoughts into captivity as Paul told us to do in 2 Corinthians 10:5. It is only then can we identify any distorted thinking patterns that we may have and work to change them. This can have a huge positive impact on our lives if we take the time to do this, and we can then start living the happy lives that God Intends for His Children to live. Collaborating with a Christian therapist is a wonderful way to start reshaping your frame of mind if you suffer from frequent negative thinking, 
       Also, we should make sure that we are doing everything we can to stay spiritually strong in order combat negative thinking. Daily bible study is essential  for spiritual strength, and diving into God's Word is a great way to have spiritual matters on our mind rather than dwelling on the negatives of this temporary world. "Study to shew thyself approved unto God, a workman that needeth not to be ashamed, rightly dividing the word of truth." (2 Timothy 2:15). We should also be working to attend worship services regularly so that we can listen to Bible teaching and preaching and participate in the acts of worship. We can also gain emotional and spiritual support from our spiritual family in the church. “Not forsaking the assembling of ourselves together, as the manner of some is; but exhorting one another: and so much the more, as ye see the day approaching.” (Hebrews 10:25).
        My hope is that this article will help someone who is prone to negative thinking to begin thinking about their own thoughts and work towards trying to change them. As was said before, I will go over other types of negative thinking patterns in the new two articles, and we will look more closely at how to record our thoughts and work toward a more positive state of mind. As Christians, we are to be the happiest people on the Earth, and happy people are not enslaved to negative thoughts. “Now the God of hope fill you with all joy and peace in believing, that ye may abound in hope, through the power of the Holy Ghost". (Romans 15:13). May we work everyday to have the joy and peace that God Intends for us to have in this life as we work towards having the best life in Eternity!
 
 
 
 

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