Your thoughts are not fact!
Did you know that on average, we have around :
- 60,000 to 70,000 thoughts per day, suggesting that our minds are highly active and constantly processing information.
- About 80% of these thoughts tend to be negative
- 95% are repetitive from the previous day, reflecting our mind’s natural tendency to focus on perceived risks and unresolved concerns.
This massive thought count highlights the importance of becoming aware of our thought patterns. Since so many of our daily thoughts are negative or repetitive, practicing mindfulness and challenging anxious or unhelpful thoughts can make a big difference in mental well-being.
Why We Need to Challenge Negative Thoughts (Yes, Even Those Wild “What-Ifs”)
You know the feeling: you’re minding your own business, and suddenly—bam—your brain decides to play a fun little game called “What If?” Out of nowhere, you’re imagining every worst-case scenario possible, complete with a highlight reel of past embarrassments and future disasters. Sound familiar?
Let me remind you: not all thoughts are truths. Our minds are incredibly creative, like storytellers on overdrive. But just because your brain says, “What if?” doesn’t mean it’s definitely going to happen. Sometimes it’s just anxious noise, plain and simple.
Why Our Minds Love Playing the “Worst-Case Scenario” Game
Our brains are actually wired to focus on potential threats (thanks, evolution), so we don’t miss anything that could, theoretically, harm us. But in today’s world, that usually means we’re reacting to imagined threats instead of actual ones. This can lead us down a rabbit hole of believing our worries are gospel truth when they’re actually just our brain’s way of keeping us “safe”—even if “safe” sometimes looks like anxiety central.
10 questions to Challenge Anxious Thoughts
When anxiety ramps up, take a step back and try these questions to reframe those nagging worries:
- Is this thought helpful? Let’s be honest—sometimes our thoughts are just… there, filling up space and making us feel crummy for no good reason. If it’s not helpful, it’s probably not worth entertaining!
- Is it rooted in fact, or is it just a feeling? Many anxious thoughts come from that “gut feeling” rather than solid proof. If the thought isn’t grounded in facts, it’s probably just fear talking. Politely tell it, “Thanks, but no thanks.”
- Does it lead me toward or away from peace? If holding onto a thought sends you straight into Stress City, maybe it’s time to let that one go. Choose thoughts that bring you peace, or at least don’t drive you up the wall.
- What evidence supports or contradicts this thought? Is there any proof that what you’re worried about is likely to happen? Look for real evidence, not just imagined outcomes.
- Is there an alternative way to look at the situation? Flip the perspective—could there be a positive or neutral way to interpret what’s happening?
- What can I control right now? Focusing on what’s in your control can help bring a sense of calm and direction when anxiety kicks in.
- Will this matter in a week, month, or year? This question is a great way to give anxious thoughts some perspective. If it won’t matter in the long run, it may be worth letting it go.
- How have I managed something similar in the past? If you’ve faced a similar worry or challenge before, recall how you handled it. Remind yourself of past resilience!
- Am I taking things personally that may not be about me? Anxiety can make us feel like we’re the focus of every situation, but often, other people’s actions or words are about their experiences, not ours. This question can help lighten that personal burden.
- Am I being kind to myself in how I’m thinking? We’re often our own harshest critics. Check if you’re treating yourself with the same kindness and understanding you’d offer a friend. If not, try to reframe your thoughts with a bit more compassion.
The Fine Art of Letting Go (or at Least Trying to!)
If you’ve ever tried to let go of a thought, you know it’s a bit like trying to wrangle a toddler in a candy store. But the truth is, you don’t have to believe everything your mind throws at you. Pick and choose what’s actually helpful, and give yourself permission to let the rest float by.
You’re allowed to call out your brain on its nonsense. You’re allowed to say, “That thought? No thanks.” Choosing which thoughts serve you is a powerful way to put yourself back in the driver’s seat, so you can focus on what truly matters: peace, calm, and maybe, just maybe, a little less anxiety.
Remember, not every thought is a fact. Learning to challenge them is like becoming the editor of your own mind. You get to decide which thoughts get published and which ones are better left on the cutting room floor. Choose what serves you—and let the rest go!
Kate x
