Grace Jones is a former freelance IT Consultant who is very familiar with the stress of working in demanding environments. Ten years ago she chose to study hypnotherapy to better understand how our thoughts influence our behaviour, habits and results.
Junk food is all around us, tempting us with its ease and convenience. But have you ever stopped to think that during a typical day our minds are also bombarded with choices, not of what to eat, but what to think.
Just as a poor diet can lead to a variety of physical health problems, indulging in junk thinking can have detrimental effects on your mental and emotional well-being. In this article, I want to explore junk thinking, what it is, and its consequences, and then suggest some ways to cultivate healthier mental habits that will nourish your mind.
What is junk thinking?
This is a term which refers to habitual patterns of thought that are unproductive, negative, or misleading. It covers things like overgeneralization, catastrophizing, and black-and-white thinking. Just as junk food is often processed, high in sugar, and low in nutrients, junk thinking typically lacks substance, and can be detrimental to your mental health.
Here are just a few examples
Catastrophizing: Expecting the worst possible outcome in every situation.
Overgeneralization: Making broad assumptions based on a single event.
Negative Filtering: Focusing exclusively on the negative aspects of a situation, ignoring any positives.
Mind Reading: Assuming you know what others are thinking without any concrete evidence.
According to research, the average person has 60,000 thoughts per day, and 80% are the same thoughts that they had yesterday. So it’s important to keep an eye on what you’re thinking.
How junk thinking can impact your life
Left unchecked, it can lead to a range of issues down the line, and impact your:
Mental health: by contributing to anxiety, depression, and chronic stress. Just as a junk food diet can cause physical health problems like obesity and diabetes, junk thinking can compromise your mental resilience and well-being.
Behaviour: when you engage in junk thinking, you may find your behaviour often follows suit. This can show up as avoidance, procrastination, and even aggression. This may lead to getting trapped in a cycle of negativity and inaction.
Relationships: Misinterpretations and negative assumptions as a result of mind-reading can lead to conflicts, misunderstandings, and weakened connections. Just as a poor diet can affect your physical interactions, a poor mental diet can strain your social interactions.
How to break free from junk thinking
1. The very first step, and maybe the hardest one, is to become aware of it
Start by identifying the types of thoughts you frequently have. Keep a thought journal to track patterns and triggers. This practice will help you recognize when you're engaging in negative thinking and the journal will provides a clearer picture of the frequency and context.
2. Fact or belief?
Is your thought based on facts or is it something you’ve assumed or believe
Ask:
Is there any evidence to support or contradict this thought?
Could there be another explanation or perspective?
In this way you can identify and dismantle unhelpful beliefs and replace them with more balanced, realistic ones.
3. Change the way you think
In Cognitive Behavioural Therapy, this is referred to as Cognitive Restructuring. It’s a core component of CBT, and involves changing the way you think about certain situations. For example, instead of thinking, "I'll never be good at this," try reframing it to, "I may struggle with this now, but with practice, I can get better." This technique helps to cultivate a growth mindset which helps reduce the impact of negative thinking.
Things to avoid
Just as most diets have foods to avoid, here are some types of thinking you need to cut out.
1. Negative self-talk
Be mindful of how you talk to yourself. Avoid harsh self-criticism and instead adopt a compassionate and supportive inner dialogue.
2. Ruminating on past mistakes
While it's important to learn from past experiences, dwelling on mistakes can trap you in a cycle of regret and guilt. Acknowledge what you've learned and focus on moving forward.
3. Comparing yourself to others
Comparisons can lead to feelings of inadequacy and resentment. Remember that everyone’s journey is unique, so focus on your own growth and accomplishments.
4. Overloading your schedule
Taking on too much can increase stress and contribute to burnout. Prioritize your commitments and make time for rest and relaxation.
5. Avoiding challenges
Fear of failure can lead to avoiding challenges, which stifles growth and reinforces negative thinking. Embrace challenges as opportunities to learn and grow.
6. Ignoring mental health
Mental health is just as important as physical health. Don't ignore signs of distress; seek help if you're struggling. Early intervention can prevent issues from worsening.
7. Excessive media consumption
Too much exposure to news or social media can overwhelm your mind and foster negative thinking. Set limits and choose your media sources wisely.
What to do instead
Mindfulness and meditation
Both practices encourage you become more aware of your thoughts and feelings without judgment. This awareness allows you to observe your mental habits and choose not to engage with harmful thoughts. Regular mindfulness practice can reduce stress and improve emotional regulation, making it easier to resist junk thinking.
Positive affirmations
Replace negative self-talk with positive affirmations. These are positive statements that you repeat to yourself to encourage a more optimistic mindset. For example, instead of saying, "I can't do this," try saying, "I am capable and will do my best." The repetitive nature of affirmations can help rewire your brain to focus on constructive thoughts.
Limiting exposure to negative influences
Just as a healthy diet involves avoiding junk food, a healthy mind requires limiting exposure to negative influences. This includes reducing time spent on social media or news outlets that foster negative thinking. Instead, look for content that inspires and uplifts you.
Surround yourself with positive people
The company you keep has a significant impact on your mindset. Surround yourself with people who are positive, supportive, and encourage healthy thinking. Positive social interactions can reinforce your efforts to adopt a healthier mental diet.
Practice gratitude
Regularly practicing gratitude can shift your focus from what's lacking to what's abundant in your life. Keeping a gratitude journal, where you write down things you're thankful for each day, can help cultivate a positive outlook and counteract negative thinking.
A final word
This is not a quick fix. The journey to a healthier mindset is ongoing and requires patience and persistence. With conscious effort and the right tools, you can break free from junk thinking and create a more positive, resilient outlook on life.
Think well – Stay well.
Grace Jones, Resilience Expert, Speaker & Coach
Grace Jones is a former freelance IT Consultant who is very familiar with the stress of working in demanding environments. Ten years ago she chose to study hypnotherapy to better understand how our thoughts influence our behaviour, habits and results. She went on to create the RISE Resilience system, designed to help people understand and effectively manage the increasing levels of stress, anxiety and burnout that so many are struggling with in this post-COVID world. Today she is an enthusiastic speaker, trainer and breathing coach ‒ "Training your brain to work for you..."
