Thinking Traps
A Message from Susan:
One of my favorite topics in psychology is cognitive distortions which are thought patterns that can lead to negative emotions and perceptions of reality. We all have some of these “thinking traps” and we will explore them in this week’s newsletter.
This is what we have for you today:
Mind Benders
Perfectionism
Think Better
A Word from Brene Brown
Ask the Psychiatrist
Fun Facts: Mind, Body, Spirit
Mind Benders 🧠
Cognitive distortions are thinking traps that can twist reality into something more serious and dramatic than it really is. These distortions are mental shortcuts gone rogue, sometimes serving up catastrophes where only small problems exist. They can exaggerate, oversimplify, or misinterpret while sounding oddly convincing.
Thinking traps are easy to spot once you know them. “Black and White” turns a single mistake into a total meltdown. “Fortune-telling” lets you predict failure before you’ve even tried and “Mind Reading” convinces you your boss hates you because of their neutral face (they’re probably just low on coffee). These mental gymnastics keep you stuck in a loop of unnecessary stress.
Photo by Ian Stauffer on Unsplash
Perfectionism😬
Let’s talk about a very common cognitive distortion: perfectionism.
Perfectionism often masquerades as ambition but in reality, it’s more like a micromanaging boss or teacher who’s never satisfied with your project even when your work is excellent. And that boss or teacher doesn’t just live in your head, it has been hired, trained, and promoted by family, friends, and society. Parents may set the bar sky-high, while peers may reinforce it through subtle competition and comparison. Society adds fuel to the fire with social media and cultural messages that reward perfectionism.
Photo by Brett Jordan on Unsplash
Think Better💭
Cognitive Behavioral Therapy (CBT) helps you break free and think better. It works because it teaches you to challenge and rewrite those perfectionistic thought scripts, like replacing “I must get it perfect or I’ve failed” with “progress is good, mistakes happen, and my self-esteem isn’t about being perfect”. It helps you learn to value what is good enough and allows you to move forward without all that stress and anxiety. So, trade the red pen for a highlighter, and focus on what’s working instead of obsessing over what’s not.
A Word from Brene Brown💖
“Perfectionism is a twenty-ton shield we lug around thinking it will protect us when, in fact, it’s the thing that’s really preventing us from taking flight.”
Ask the Psychiatrist
What is the Neurobiology of Thought Loops?
Repetitive or “looped” thinking presents as worry or obsessive thoughts and is dysregulation in interconnected neural networks that help us with cognitive control and emotional regulation:
1. Default Mode Network: Dysregulation is our internal reflection and planning center and causes internal monologue loops.
2. Cortico Striato Thalamo Cortical: This loop is crucial for cognitive flexibility and the gating of thoughts and actions.
3. Amygdala: Reactivity may become exaggerated and prefrontal control is diminished. The mind repeatedly circles around perceived threats, failures, or uncertainties.
4. Neurochemical Contributions: Regulates mood and rigidity of thought. Dysregulation impaires ability to stop repetitive thoughts.
Understanding these underlying circuits lets us personalize interventions, with medication and therapy, to restore balance in the brain.
Dr. Afshan Khan, MD., is a practicing psychiatrist for adults, adolescents, and children, focusing on integrative psychology with a holistic approach.
Visit her practice at AustinFamilyPsychiatry.com
Fun Facts: Mind, Spirit and Body🎉
· Meditation is like a spa day. Studies show that just 10 minutes of meditation a day can reduce anxiety, boost creativity, and make you less likely to snap at the next person who says, “Relax.”
· Happiness is contagious. Smiling releases endorphins, which not only make you feel good but also make others around you happier. So, technically, you’re a walking mood-booster.
· Laughter is the best medicine. Laughing reduces stress, strengthens your immune system, and adds years to your life.
Photo by Austin Schmid on Unsplash
Young Living Essential Oils🌿
When your thoughts start racing toward perfection, let Stress Away remind you to pause and breathe again.
It’s a gentle whisper that peace is productive.
Click here and use ID number 1959113 for a 24% discount and personal support. ✨
Support the Young Living Foundation
Grab & Go
📚 Referrals + Resources
What’s new in mental health?
This amazing website, from Renee Stavros Psy.D, provides holistic resources for psychological well-being.
Our book recommendation for this week, to help overcome perfectionism, comes from Brené Brown -
📚 Got a podcast, playlist, or product that makes you a better human? We love sharing brain-friendly finds.
📩 Email: susan@lightworkscounseling.com