I'm spilling the tea on Positive Thinking...
Positive thinking doesn't work. Yes, you heard that right. If you're feeling utterly despondent, anxious to the point of being overwhelmed, intensely sensitive, or wracked with grief, positive thinking is not the answer. In fact, relying on it can often exacerbate your distress rather than alleviate it. This article, the first in Dr. Kris Boksman's series "How Thinking Really Works for Your Bad Mood," delves into the foundational principles of Cognitive Behavioural Therapy (CBT) and explores why positive thinking is not the panacea it is often touted to be.
Positive thinking has gained immense popularity, becoming a ubiquitous piece of advice that promises to transform bad moods into good ones simply by thinking positively. It’s a concept that has permeated internet culture, marketing campaigns, and even daily conversations. The allure is clear: a seemingly simple solution to complex emotional problems. However, for those grappling with severe anxiety, depression, or grief, this approach often falls flat. Positive affirmations and upbeat mantras, while they might have their place, fail to address the root causes of deep emotional pain.
"For anxiety disorders, CBT is one of the most effective treatments, helping individuals to gradually confront and reduce their anxiety through cognitive restructuring and exposure techniques" (Hofmann et al., 2012).
Many people have turned to memes and social media posts advocating for the power of positive thinking to overcome negative moods. However, when dealing with significant emotional turmoil, such as "despair," "trauma," "anxiety," "self-loathing," or "thoughts of death," superficial positivity can feel like a mockery of one’s genuine struggles. For instance, trying to convince yourself that "this isolation period has been a great opportunity for self-improvement" or that "at least I haven't caught COVID-19" when you're deeply distressed does not only fail to uplift but can also deepen the sense of isolation and helplessness.
Here’s a more realistic take on positive thinking: while its simplicity is appealing, it rarely works for more than a few minutes, especially when one is already entrenched in negative thinking patterns. Positive thinking fails because of a phenomenon known as mood-congruent processing. This cognitive process means that when you are in a negative mood, your brain is more likely to generate thoughts and remember facts that align with that mood, making it challenging to shift to a more positive state.
Mood-congruent processing illustrates why positive affirmations are often ineffective. Imagine your brain as a network of interconnected thoughts. When you are in a bad mood, a network of negative thoughts is activated, making it easy to generate more negative thoughts but difficult to access positive ones. This concept can be visualised in what my past clients have dubbed the "Sputnik Diagram," which shows the ease of moving between interconnected negative thoughts compared to the effort required to reach positive thoughts that are not as strongly linked.
"CBT has been shown to be highly effective for treating depression by teaching patients to identify and challenge their negative thought patterns, leading to lasting improvements in mood and functioning" (Beck et al., 1979). This was true in the 70's and it is still true today!
Our brains are wired to think in patterns, a phenomenon known as priming or automatization. These mechanisms are beneficial for efficiency and learning but can also trap us in negative thinking patterns. When we try to introduce a positive thought into a predominantly negative thought network, the brain often rejects it because it feels incongruent with the current mood. This rejection process reinforces the negative mood, making it even harder to break free.
Cognitive Behavioural Therapy (CBT) offers a more effective approach by teaching individuals to adapt to their negative thoughts rather than trying to replace them with positive ones. CBT helps people understand the connections between their thoughts, feelings, and behaviours, and equips them with tools to challenge and change maladaptive thinking patterns. Unlike positive thinking, which relies on superficial affirmations, CBT involves a deeper cognitive restructuring process, helping individuals develop healthier, more realistic thought patterns.
Scientific research supports the efficacy of CBT for treating anxiety and depression. One study found that CBT significantly reduces symptoms of depression by helping individuals identify and challenge their negative thoughts (Beck et al., 1979). Another study highlighted CBT's effectiveness in treating anxiety disorders, with participants showing substantial improvements in their anxiety levels (Hofmann et al., 2012). A meta-analysis of CBT for trauma-related disorders also found that this therapy is highly effective in reducing symptoms of PTSD by helping patients process and integrate traumatic memories (Bisson et al., 2007). These findings underscore the importance of addressing negative thoughts directly, rather than attempting to replace them with positive ones.
To illustrate the effectiveness of CBT, consider the following quotes from scientific sources:
"By learning to adapt to negative thoughts rather than replacing them, patients in CBT can develop more balanced and realistic thinking patterns, leading to better emotional regulation" (Leahy et al., 2005).
The quotes sprinkled throughout this article highlight the key aspect of CBT: it does not merely encourage positive thinking but rather teaches individuals to engage with their thoughts in a more constructive way. Recovery from anxiety or depression was never about "being more positive." That's bunk. Learning how to adapt to the thoughts that everyone can have, many of which can be negative and depressogenic or anxiogenic is a realistic approach crucial for managing severe emotional distress, as it provides a structured method for understanding and altering thought patterns that contribute to anxiety and depression. You can't keep yourself from thinking things that are tough or challening from time to time. Just stating the obvious when you don't even believe it isn't the solution. Learning what works best for you in responding adaptively to the negative thoughts is where it's at.
It’s important to note that while positive thinking MAY serve as a temporary mood booster, it is not a substitute for professional mental health care. Licensed healthcare professionals, such as Clinical Psychologists or Registered Psychotherapists, have the training and expertise to use evidence-based practices like CBT to address the underlying cognitive processes that contribute to mood disorders. These professionals can guide individuals through the complex landscape of their thoughts and emotions, helping them to develop healthier coping mechanisms and achieve long-term improvements in their mental health.
In summary, while positive thinking might seem like an attractive solution to emotional distress, it often falls short when dealing with severe anxiety, depression, or grief. Cognitive Therapy offers a more effective alternative by addressing the root causes of negative thinking patterns and teaching individuals to adapt to their negative thoughts. Scientific evidence supports the efficacy of Cognitive Therapy in treating a wide range of mental health conditions, highlighting its importance as a tool for achieving lasting emotional well-being. If you are struggling with emotional dysregulation, seeking professional help from a licensed therapist is crucial. The experts at Limestone Clinic are equipped to provide the support and guidance needed to navigate your emotional challenges and improve your mental health.