How to Stop Irrational Thoughts

Table of ContentsView AllTable of ContentsTypes of Irrational ThoughtsWhat Causes Irrational Thoughts?Who Experiences Irrational Thoughts?How to Manage Irrational Thoughts

Table of ContentsView All

View All

Table of Contents

Types of Irrational Thoughts

What Causes Irrational Thoughts?

Who Experiences Irrational Thoughts?

How to Manage Irrational Thoughts

Irrational thoughts are distorted ways of thinking that prevent you from seeing things realistically. Such thoughts can contribute to feelings of anxiety, depression, self-defeating behaviors, and unhealthy coping skills. While distressing, there are strategies that can help you stop irrational thoughts and develop healthier ways of thinking.

Many people experience irrational thoughts that are oftennegativeor upsetting. You may have heard terms that are related to irrational thinking, likeruminating,self-deprecating, or catastrophizing.

At a GlanceTo change your thinking, it’s helpful first to become aware of your thought patterns. Once you understand how you think, you can learn to address and reframe your thoughts. Keep reading to learn more about some types of irrational thoughts, what causes them, and what you can do to stop them.

At a Glance

To change your thinking, it’s helpful first to become aware of your thought patterns. Once you understand how you think, you can learn to address and reframe your thoughts. Keep reading to learn more about some types of irrational thoughts, what causes them, and what you can do to stop them.

Irrational thoughts are those that aren’t based on logic and are often based on faulty assumptions,distorted perceptions, or past experiences. The following categories are common types of irrational thoughts.

Forecasting

When you’re forecasting, you’re predicting a future event that hasn’t happened. Predicting that the worst will happen is also known as catastrophic thinking orcatastrophizing.

For example, say you have a fear of flying. While on an airplane, you might think, “This turbulence feels scary; I know something is wrong with the plane.”

The problem with forecasting is that it only feeds youranxiety, causing you to feel more afraid. As feelings of panic grow, your thought pattern only spirals further out of control.

Your outlook may escalate to beliefs such as, “I just know this plane is going to crash” or “If I have apanic attackin public, I’ll go crazy.”

Self-Defeat

People who are prone to anxiety or panic tend to use words like “should,” “ought,” or “must” when describing themselves and their situation.

You might hold beliefs such as, “I should be calm on planes,” “I ought to becomfortable in public,” or “I must be a failure.” Such harshself-judgmentsare not helpful in reducing your anxiety.All-or-nothing thinkingleads to self-criticism that simply feeds anxiety.

As you become more anxious, you may also become overwhelmed with self-defeating thoughts. You may begin to blame yourself for being afraid, believing that it’s some flaw on your part. You may also use name-calling, such as telling yourself that you’re “pathetic” or “weak.”

You might begin over-generalizing, thinking that you “will never feel OK in public” or “will always feel uneasy.” All of these destructive thoughts add to feelings ofhelplessness.

Mind-Reading

Nervousness is often magnified when we believe that others are judging us. Another common type of irrational thinking is when a person consistently feels that others disapprove of them. This person will likely experience feelings ofguiltand worry.

While out in public you might think, “That person can tell I’m nervous. He thinks I’mneurotic.”

“There are a number of reasons for people to have irrational thoughts,” saysDaniel B. Block, MD, board-certified psychiatrist andVerywell Mind Review Boardmember. “Most often it is because of anxiety.”

Most people experience unwanted thoughts, but how you deal with them affects your experience. For instance, if you choose to believe an irrational thought, it can cause more anxiety and worry. You will most likely have another irrational thought following the first one, and so on. The cycle can be endless if you don’t manage your reactions to your thoughts.

Anyone can experience irrational thoughts, and most of us do from time to time. This is especially true for people who are prone to worrying, overthinking, and stress. Certain mental health conditions, such as those that cause paranoia or obsessive behavior, can cause irrational thoughts as well.

If you have any of the following mental health conditions, you may be more likely to experience irrational thoughts:

There are many ways to productively cope with irrational thoughts. Depending on what causes your irrational thoughts, there are different treatment types as well such as therapy and medication.

Accept Your Thoughts

Remember that you aren’t a bad person for having these thoughts. You can’t control every irrational thought that pops into your head.

Try not to “push” the thoughts out of your head or punish yourself for having them. Try not to argue with the thought or belief, either.

Simply notice the thought and accept that it is present. When you resist the thought, you give it more power. When you tell yourselfnotto think of something, for instance, you are much more likely to think of it.

It may be difficult, but try to let some time pass. Don’t let your irrational thought disrupt what you were doing. Let yourself feel your worry, stress, or anxiety, but try toobserve your feelingsinstead of reacting to them right away.

Reframe Your Thoughts

Now that you have them down on paper, spend some time writing down a more constructive statement. For example, let’s say you wrote down, “I should be less of a worrier and get a grip.”

Tryreplacing that negative thoughtwith a statement like, “Some days are better than others, but I know I’m doing my best to overcome anxiety and panic.”

Irrational ThoughtThe store employee is looking at me right now because they think I’m sad and pathetic.There is turbulence on this plane. The pilot hasn’t said anything yet which probably means we’re going to crash.I’m going to have a panic attack in public and people will think I’m crazy.Reframed ThoughtThe store employee just glanced at me because I entered the store. I can continue shopping here.Turbulence is normal on an airplane. I’ll follow the flight attendant’s instructions and stay in my seat until it passes.I’ll practice somedeep breathinguntil I feel better. If I need to, I can go home early.

The store employee is looking at me right now because they think I’m sad and pathetic.

There is turbulence on this plane. The pilot hasn’t said anything yet which probably means we’re going to crash.

I’m going to have a panic attack in public and people will think I’m crazy.

Reframed ThoughtThe store employee just glanced at me because I entered the store. I can continue shopping here.Turbulence is normal on an airplane. I’ll follow the flight attendant’s instructions and stay in my seat until it passes.I’ll practice somedeep breathinguntil I feel better. If I need to, I can go home early.

The store employee just glanced at me because I entered the store. I can continue shopping here.

Turbulence is normal on an airplane. I’ll follow the flight attendant’s instructions and stay in my seat until it passes.

I’ll practice somedeep breathinguntil I feel better. If I need to, I can go home early.

The more you become aware of your thought process, the easier it will become to change it. Over time, your views about yourself and the world around you will transform into a moreoptimisticpicture.

Lifestyle Choices

Dr. Block advises, “Developing healthy habits such asexercise,yoga,meditation, andhobbiescan help a person gain some distance from irrational thinking and encourage self-reflection.”

Yoga and meditation practices have reduced stress in people struggling with anxiety disorders, OCD, and PTSD—several of the conditions linked with irrational andintrusive thinking.

Participants in one study had higher serotonin levels after meditating than they did before meditating. (Serotoninis a hormone that promotes our feelings of well-being and happiness.)

Maintaining a healthy lifestyle—including exercise and anutritious diet—is also proven to decrease stress.You will be better able to handle irrational thoughts when you are taking care of your mental health in the long term. Even a quick walk can help boost your mood and reduce anxiety.

Therapy

Therapy can be an effective treatment for irrational thoughts and conditions that are associated with this type of thinking.Cognitive behavioral therapy (CBT)can be particularly effective for identifying and changing distorted thinking.

Daniel B. Block, MDCognitive behavioral therapy confronts the distorted thinking and helps the person develop healthier ways of interpreting events in their lives to help prevent catastrophizing.

Daniel B. Block, MD

Cognitive behavioral therapy confronts the distorted thinking and helps the person develop healthier ways of interpreting events in their lives to help prevent catastrophizing.

CBT can help you address the irrational thoughts you’re having. With help from a qualified therapist, you may learn what’s underneath these thoughts, such as specific fears and concerns. Sometimes, our thoughts reveal deeply rooted beliefs we hold about ourselves and our world.

For instance, if your irrational thoughts center around death, a therapist may help you uncover what lies beneath the fear. Perhaps you have developed a fixation with death as the result of atraumatic experience.

Or, perhaps a common theme of your irrational thoughts is the fear of being rejected. You might unconsciously believe you are unworthy or undeserving of acceptance.

No matter what your story is, a therapist can help you learnhealthy coping mechanismsto interrupt the cycle of irrational thoughts, develop a more positive outlook on life, and improve yourself-esteemto challenge negative beliefs.

Medication

If you are coping with a mental health condition, medication might help manage the symptoms—like anxiety or paranoia—that lead to irrational thinking.

Dr. Block notes, “In psychotic disorders (such as schizophrenia),antipsychotic medicationsare typically going to be more effective in controlling the core thought disorder. Medications are also necessary inmania(in bipolar disorder). In substance use disorders, addressing the underlyingaddictionis necessary.”

There are side effects to these medications such as jitteriness, nausea, constipation, tremors, and more. Be sure to tell your doctor about medications you are currently taking and inform them of the side effects of any new medications.

Treatment Options for Panic Disorder

Keep in Mind

It can feel overwhelming when an irrational thought pops into your head. You might feel like your thoughts take away from your ability to relax and stay present. Remember, you’re not alone if you cope with irrational thoughts.

If your irrational thoughts are affecting your everyday life, talk to your doctor. They can refer you to a mental health professional who can address your thoughts and give you healthy suggestions for overcoming them when they arise.

10 Cognitive Distortions That Can Cause Negative Thinking

15 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gellatly R, Beck AT.Catastrophic thinking: A transdiagnostic process across psychiatric disorders.Cognitive Therapy and Research.2016;40(4),:441–452. doi:10.1007/s10608-016-9763-3Al-Mosaiwi M, Johnstone T.In an absolute state: Elevated use of absolutist words is a marker specific to anxiety, depression, and suicidal ideation.Clinical Psychological Science. 2018;6(4):529-542. doi: 10.1177/2167702617747074Nordahl H, Plummer A, Wells A.Predictors of biased self-perception in individuals with high social anxiety: The effect of self-consciousness in the private and public self domains.Front Psychol. 2017;8:1126. doi:10.3389/fpsyg.2017.01126Anxiety and Depression Association of America.Unwanted intrusive thoughts.Ghaznavi S, Deckersbach T.Rumination in bipolar disorder: Evidence for an unquiet mind.Biol Mood Anxiety Disord. 2012;2:2. doi:10.1186/2045-5380-2-2National Institute of Mental Health.Borderline personality disorder.National Institute of Mental Health.Obsessive-compulsive disorder: When unwanted thoughts or repetitive behaviors take over.Garcia R.Neurobiology of fear and specific phobias.Learn Mem. 2017;24(9):462-471. doi:10.1101/lm.044115.116Pimentel SD, Adams H, Ellis T, et al.The sequential relation between changes in catastrophizing and changes in posttraumatic stress disorder symptom severity.Journal of Traumatic Stress. 2020;33(5):731-740. doi:10.1002/jts.22519Kaczkurkin AN, Foa EB.Cognitive-behavioral therapy for anxiety disorders: An update on the empirical evidence.Dialogues Clin Neurosci. 2015;17(3):337–346. doi:10.31887/DCNS.2015.17.3/akaczkurkinKrishnakumar D, Hamblin MR, Lakshmanan S.Meditation and yoga can modulate brain mechanisms that affect behavior and anxiety-A modern scientific perspective.Anc Sci. 2015;2(1):13-19. doi:10.14259/as.v2i1.171Naidoo U.Eat to beat stress.Am J Lifestyle Med. 2020;15(1):39-42. doi:10.1177/1559827620973936Anxiety and Depression Association of America.Exercise for stress and anxiety.Rnic K, Dozois DJ, Martin RA.Cognitive distortions, humor styles, and depression.Eur J Psychol. 2016;12(3):348-362. doi:10.5964/ejop.v12i3.1118Bandelow B, Michaelis S, Wedekind D.Treatment of anxiety disorders.Dialogues Clin Neurosci. 2017;19(2):93-107. doi:10.31887/DCNS.2017.19.2/bbandelow

15 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gellatly R, Beck AT.Catastrophic thinking: A transdiagnostic process across psychiatric disorders.Cognitive Therapy and Research.2016;40(4),:441–452. doi:10.1007/s10608-016-9763-3Al-Mosaiwi M, Johnstone T.In an absolute state: Elevated use of absolutist words is a marker specific to anxiety, depression, and suicidal ideation.Clinical Psychological Science. 2018;6(4):529-542. doi: 10.1177/2167702617747074Nordahl H, Plummer A, Wells A.Predictors of biased self-perception in individuals with high social anxiety: The effect of self-consciousness in the private and public self domains.Front Psychol. 2017;8:1126. doi:10.3389/fpsyg.2017.01126Anxiety and Depression Association of America.Unwanted intrusive thoughts.Ghaznavi S, Deckersbach T.Rumination in bipolar disorder: Evidence for an unquiet mind.Biol Mood Anxiety Disord. 2012;2:2. doi:10.1186/2045-5380-2-2National Institute of Mental Health.Borderline personality disorder.National Institute of Mental Health.Obsessive-compulsive disorder: When unwanted thoughts or repetitive behaviors take over.Garcia R.Neurobiology of fear and specific phobias.Learn Mem. 2017;24(9):462-471. doi:10.1101/lm.044115.116Pimentel SD, Adams H, Ellis T, et al.The sequential relation between changes in catastrophizing and changes in posttraumatic stress disorder symptom severity.Journal of Traumatic Stress. 2020;33(5):731-740. doi:10.1002/jts.22519Kaczkurkin AN, Foa EB.Cognitive-behavioral therapy for anxiety disorders: An update on the empirical evidence.Dialogues Clin Neurosci. 2015;17(3):337–346. doi:10.31887/DCNS.2015.17.3/akaczkurkinKrishnakumar D, Hamblin MR, Lakshmanan S.Meditation and yoga can modulate brain mechanisms that affect behavior and anxiety-A modern scientific perspective.Anc Sci. 2015;2(1):13-19. doi:10.14259/as.v2i1.171Naidoo U.Eat to beat stress.Am J Lifestyle Med. 2020;15(1):39-42. doi:10.1177/1559827620973936Anxiety and Depression Association of America.Exercise for stress and anxiety.Rnic K, Dozois DJ, Martin RA.Cognitive distortions, humor styles, and depression.Eur J Psychol. 2016;12(3):348-362. doi:10.5964/ejop.v12i3.1118Bandelow B, Michaelis S, Wedekind D.Treatment of anxiety disorders.Dialogues Clin Neurosci. 2017;19(2):93-107. doi:10.31887/DCNS.2017.19.2/bbandelow

Gellatly R, Beck AT.Catastrophic thinking: A transdiagnostic process across psychiatric disorders.Cognitive Therapy and Research.2016;40(4),:441–452. doi:10.1007/s10608-016-9763-3Al-Mosaiwi M, Johnstone T.In an absolute state: Elevated use of absolutist words is a marker specific to anxiety, depression, and suicidal ideation.Clinical Psychological Science. 2018;6(4):529-542. doi: 10.1177/2167702617747074Nordahl H, Plummer A, Wells A.Predictors of biased self-perception in individuals with high social anxiety: The effect of self-consciousness in the private and public self domains.Front Psychol. 2017;8:1126. doi:10.3389/fpsyg.2017.01126Anxiety and Depression Association of America.Unwanted intrusive thoughts.Ghaznavi S, Deckersbach T.Rumination in bipolar disorder: Evidence for an unquiet mind.Biol Mood Anxiety Disord. 2012;2:2. doi:10.1186/2045-5380-2-2National Institute of Mental Health.Borderline personality disorder.National Institute of Mental Health.Obsessive-compulsive disorder: When unwanted thoughts or repetitive behaviors take over.Garcia R.Neurobiology of fear and specific phobias.Learn Mem. 2017;24(9):462-471. doi:10.1101/lm.044115.116Pimentel SD, Adams H, Ellis T, et al.The sequential relation between changes in catastrophizing and changes in posttraumatic stress disorder symptom severity.Journal of Traumatic Stress. 2020;33(5):731-740. doi:10.1002/jts.22519Kaczkurkin AN, Foa EB.Cognitive-behavioral therapy for anxiety disorders: An update on the empirical evidence.Dialogues Clin Neurosci. 2015;17(3):337–346. doi:10.31887/DCNS.2015.17.3/akaczkurkinKrishnakumar D, Hamblin MR, Lakshmanan S.Meditation and yoga can modulate brain mechanisms that affect behavior and anxiety-A modern scientific perspective.Anc Sci. 2015;2(1):13-19. doi:10.14259/as.v2i1.171Naidoo U.Eat to beat stress.Am J Lifestyle Med. 2020;15(1):39-42. doi:10.1177/1559827620973936Anxiety and Depression Association of America.Exercise for stress and anxiety.Rnic K, Dozois DJ, Martin RA.Cognitive distortions, humor styles, and depression.Eur J Psychol. 2016;12(3):348-362. doi:10.5964/ejop.v12i3.1118Bandelow B, Michaelis S, Wedekind D.Treatment of anxiety disorders.Dialogues Clin Neurosci. 2017;19(2):93-107. doi:10.31887/DCNS.2017.19.2/bbandelow

Gellatly R, Beck AT.Catastrophic thinking: A transdiagnostic process across psychiatric disorders.Cognitive Therapy and Research.2016;40(4),:441–452. doi:10.1007/s10608-016-9763-3

Al-Mosaiwi M, Johnstone T.In an absolute state: Elevated use of absolutist words is a marker specific to anxiety, depression, and suicidal ideation.Clinical Psychological Science. 2018;6(4):529-542. doi: 10.1177/2167702617747074

Nordahl H, Plummer A, Wells A.Predictors of biased self-perception in individuals with high social anxiety: The effect of self-consciousness in the private and public self domains.Front Psychol. 2017;8:1126. doi:10.3389/fpsyg.2017.01126

Anxiety and Depression Association of America.Unwanted intrusive thoughts.

Ghaznavi S, Deckersbach T.Rumination in bipolar disorder: Evidence for an unquiet mind.Biol Mood Anxiety Disord. 2012;2:2. doi:10.1186/2045-5380-2-2

National Institute of Mental Health.Borderline personality disorder.

National Institute of Mental Health.Obsessive-compulsive disorder: When unwanted thoughts or repetitive behaviors take over.

Garcia R.Neurobiology of fear and specific phobias.Learn Mem. 2017;24(9):462-471. doi:10.1101/lm.044115.116

Pimentel SD, Adams H, Ellis T, et al.The sequential relation between changes in catastrophizing and changes in posttraumatic stress disorder symptom severity.Journal of Traumatic Stress. 2020;33(5):731-740. doi:10.1002/jts.22519

Kaczkurkin AN, Foa EB.Cognitive-behavioral therapy for anxiety disorders: An update on the empirical evidence.Dialogues Clin Neurosci. 2015;17(3):337–346. doi:10.31887/DCNS.2015.17.3/akaczkurkin

Krishnakumar D, Hamblin MR, Lakshmanan S.Meditation and yoga can modulate brain mechanisms that affect behavior and anxiety-A modern scientific perspective.Anc Sci. 2015;2(1):13-19. doi:10.14259/as.v2i1.171

Naidoo U.Eat to beat stress.Am J Lifestyle Med. 2020;15(1):39-42. doi:10.1177/1559827620973936

Anxiety and Depression Association of America.Exercise for stress and anxiety.

Rnic K, Dozois DJ, Martin RA.Cognitive distortions, humor styles, and depression.Eur J Psychol. 2016;12(3):348-362. doi:10.5964/ejop.v12i3.1118

Bandelow B, Michaelis S, Wedekind D.Treatment of anxiety disorders.Dialogues Clin Neurosci. 2017;19(2):93-107. doi:10.31887/DCNS.2017.19.2/bbandelow

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At a Glance#

Forecasting#

Self-Defeat#

Mind-Reading#

Accept Your Thoughts#

Reframe Your Thoughts#

Lifestyle Choices#

Therapy#

Daniel B. Block, MD#

Medication#

Keep in Mind#