In my last post, we looked at the negativity bias and how that shapes our perspective unless we are intentional about replacing our thoughts with positive ones. In her research to help soldiers and first responders, my daughter shares a list of cognitive distortions that influence the brains of those of us who have experienced traumatic events.
Dr. Daniel Amen has his own list. He refers to these as A.N.T.s, Automatic Negative Thoughts. His list includes All or nothing, “Always” thinking, Focusing on the negative, Thinking with your feelings, Guilt beating, Labeling, Fortune-telling, Mind reading, and Blame.
Both doctors have different lists with some over-lap. But we have all experienced some or all of these troubled thought patterns. Our past negative experiences influence how we see present events unless we are consciously aware this is happening.
One cognitive distortion on Dr. Jackson’s list is “emotional reasoning.” Dr. Amen would call this “thinking with your feelings.” There are times when we feel strongly that our thoughts are right or true. We assume our feelings are facts when they are not.
Perhaps we downloaded the negative words of our dysfunctional parents like, “Can’t you do anything right?” or “How can you be so stupid?” Maybe you heard, “You are gonna be a loser just like your deadbeat dad.” Maybe you feel guilty about something you actually had no control over, and since you feel guilty, you assume you are. Now you hold yourself hostage with shame and self-blame. These tapes may play over and over in our heads making it nearly impossible to feel like we can succeed in any task we face. It is imperative that we are aware of these distortions, and that we move to the present moment and the truth as we look at the whole picture.
We have to challenge these thoughts and replace them with the truth. Dr. Amen would suggest that we talk back to our automatic negative thoughts (ANTs). Then write out our distortions and challenge them. The truth is you are not stupid, and the fact that you care about your performance says that you aren’t like your dad or anyone else. You are you, made by God, saved by His grace, and loved unreservedly. We can claim God’s promises that He will enable us to succeed. But we don’t have to remain stuck on our own stinkin’ thinkin.’
When I reflect on God’s Word and His promises to give us a future and a hope (Jeremiah 29:11), it shifts my focus from what could be negative to God’s loving provision. When I rehearse verses like Philippians 4:13, “I can do all this through him who gives me strength,” and 4:19, “And my God will meet all your needs according to the riches of his glory in Christ Jesus,” it shifts my focus toward positivity. The words of Isaiah 41:10, “So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand,” give me peace when life seems to be more than I can handle. When our brain gets stuck in a rut of stinkin’ thinkin’, God’s Word can shatter the negative feedback loop. That deserves an Amen! Don’t you think?