Ever feel like your mind is working against you? Like you're stuck in a loop of worry, self-doubt, or overthinking? You’re not alone — and what you’re experiencing might be a thinking trap.
Thinking traps, also called cognitive distortions, are sneaky mental habits that distort reality, fuel anxiety, and drain your self-confidence. The good news? Once you can spot them, you can take your power back.
Let’s unpack some of the most common thinking traps, as beautifully illustrated in a recent post by @scalewithdahir.
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💭 1. Emotional Reasoning
“I feel scared, so something bad must happen.”
You mistake feelings for facts. Just because you feel anxious doesn’t mean danger is near. Emotions are valid, but they’re not always accurate indicators of reality.
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⚫ 2. Black & White Thinking
“I made a mistake, so I’m terrible at this.”
Seeing things in absolutes: all good or all bad. Life exists in shades of gray — growth happens when we live in that middle space.
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🤔 3. Jumping to Conclusions
“They looked at their watch. I must be boring.”
You assume you know what others are thinking or what will happen — usually in a negative way. Spoiler: You're not a mind reader.
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❌ 4. Disqualifying the Positive
“They said I did a good job just to be nice.”
You reject compliments or achievements as flukes. Instead, own your wins — they matter.
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🔍 5. Magnification & Minimization
“I spilled water, my day is ruined. Or, I got an award, but it’s not important.”
You either blow things out of proportion or downplay them. Both distort the truth and rob you of balance.
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👀 6. Compare & Despair
“They’re so good. I’ll never be like that.”
You focus on others’ highlight reels while ignoring your own journey. Remember, comparison is the thief of joy.
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🚨 7. Catastrophizing
“If I fail this test, I’ll never get a job and end up homeless.”
This is the “what if” spiral of doom. Your brain goes from one bad outcome to the worst-case scenario in seconds. Step back — is that likely, or just fear talking?
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👉 8. Blaming
“I failed because the teacher doesn’t like me.”
You avoid responsibility by shifting it to others. While external factors exist, growth starts with ownership.
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🤷 9. Personalization
“We lost the game because of me.”
You blame yourself for things outside your control. Guilt becomes your default mode. Let it go — not everything is about you.
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📋 10. “Should” Statements
“I should always get an A.”
You create rigid rules for yourself (and others), then feel bad for breaking them. Be kind — flexibility is freedom.
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🏷️ 11. Labeling
“I’m so dumb.”
Instead of describing behavior, you label yourself with a harsh identity. One mistake doesn’t define you.
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🎯 12. Mental Filter
“We won the game, but I missed 2 shots.”
You focus only on the negative and ignore the positive. It’s like having a filter that hides all the good stuff. Time to change the lens.
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🔓 How to Escape Thinking Traps
1. Catch the thought – Awareness is the first step. Notice when your thinking feels distorted or extreme.
2. Challenge it – Ask: Is this 100% true? Is there another way to look at it?
3. Change it – Replace the trap with a balanced or compassionate thought.
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🧘♀️ Final Words: You Are Not Your Thoughts
Your thoughts can be loud, but that doesn’t make them right. Thinking traps are just old patterns your brain picked up — you can unlearn them.
Next time your inner critic starts ranting, pause and ask:
> “Is this helpful, or is this a trap?”
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