6 Thought Patterns That Amplify Anxiety in ADHD Minds
Posted on 29th January 2025 at 14:12
Living with ADHD can make it feel like your mind is constantly on overdrive. One of the challenges many people with ADHD face is anxiety, and a major contributor to this is the presence of Irrational thinking habits. These irrational, automatic thought patterns can make anxiety spiral out of control, reinforcing negative feelings and stress.
By becoming aware of these thought patterns and learning how to challenge them, you can take control of your thoughts and manage anxiety more effectively. Let’s explore six common Irrational thinking habits that are particularly prevalent in ADHD brains and how you can try to overcome them.
1. Expecting Disaster: Catastrophising
Catastrophising is when you automatically assume the worst-case scenario in any situation, even when it’s highly unlikely. This type of thinking exaggerates the potential consequences of minor setbacks or mistakes, leading to unnecessary stress.
Example: You have an important presentation tomorrow and instead of thinking, "I'll prepare tonight and do my best," you spiral into panic: “What if I forget everything? My boss will think I’m incompetent, and I’ll probably lose my job.”
In this case, a small event is blown out of proportion into a major disaster.
How to Challenge It:
Look for past examples where things went better than you expected.
Break down the situation into manageable steps.
Focus on more realistic outcomes and take a deep breath.
2. Assuming Your Emotions Are Truth: Emotional Reasoning
Emotional reasoning is when you let your emotions dictate how you view reality, even when they aren’t grounded in fact. You feel bad, so you believe something bad must be happening, even if there's no evidence to support it.
Example: You send a text to a friend and don’t get a reply right away. You think, “I feel anxious — this must mean they’re upset with me.”
The anxiety causes you to assume there’s a problem when the situation might just be a simple delay.
How to Challenge It:
Recognise that feelings aren’t facts. Just because you feel anxious doesn’t mean something is wrong.
Look for other possible reasons behind the situation (like your friend being busy).
Challenge your feelings by asking, “What evidence do I have?”
3. Making One Event the Rule: Overgeneralising
Overgeneralising happens when you take one negative experience and blow it up into a pattern that applies to everything. This type of thinking turns a single event into a universal rule, making it hard to see beyond the negative moment.
Example: You forget to pay a bill and think, “I’m completely irresponsible and disorganised. I’ll never get my life together.”
This mistake doesn’t define you, but overgeneralising it can make it feel like you’re incapable of managing anything.
How to Challenge It:
Recognise that one mistake doesn’t determine your abilities.
Reframe the situation: “This was just one missed bill. It doesn’t define my overall organisational skills.”
Focus on your strengths and past successes.
4. Focusing on the Negative: Mental Filtering
Mental filtering is when you focus solely on the negative aspects of a situation, ignoring any positive feedback or accomplishments. It’s like putting on blinders to everything but the critical details.
Example: You get feedback on a project where your supervisor praises your work, but also suggests some improvements. Instead of feeling good about the positive feedback, you fixate on the criticism: “I always mess things up. They probably think I’m incompetent.” This pattern causes you to discount any positive aspects of the situation.
How to Challenge It:
Take a step back and see the situation as a whole.
Focus on both the positive feedback and areas for improvement.
Rebalance your thinking by acknowledging your strengths.
5. Boxing Yourself In: Labelling
Labelling occurs when you reduce yourself or others to a single, negative term based on a specific behaviour or situation. It’s an oversimplified way of thinking that doesn’t allow room for growth or nuance.
Example: You have an awkward moment in a conversation and think, “I’m so socially awkward. I’m terrible at making friends.”
Instead of seeing the awkward moment as a one-off, you label yourself with a fixed negative trait.
How to Challenge It:
Recognise that everyone has awkward moments, and they don’t define who you are.
Reframe the situation: “That was a moment of awkwardness, but it doesn’t mean I’m socially awkward overall.”
Allow space for mistakes and growth.
6. Predicting the Future: Fortune Telling
Fortune telling is the habit of predicting a negative outcome without any real evidence. You convince yourself that something bad is going to happen, even when there’s no reason to believe it will.
Example: You start dating someone new, and when they don’t respond to your text right away, you think, “They probably don’t like me anymore. This relationship is going to end like all the others.”
This thought assumes a negative future based on no real evidence.
How to Challenge It:
Recognise that no one can predict the future.
Focus on what’s happening in the present rather than worrying about what might happen.
Look for a range of possible outcomes instead of assuming the worst.
How to Break Free from Negative Thinking
It’s not easy to break free from Irrational thinking habits, but it is possible with practice.
Here’s how you can start:
Connect with Your Body: When negative thoughts flood your mind, take a moment to ground yourself. Deep breathing, mindfulness, or a walk can help calm your nervous system, making it easier to deal with anxious thoughts.
Identify the Distortion: As you notice your anxious thoughts, identify which cognitive distortion you’re experiencing. Awareness is the first step toward breaking the cycle.
Question the Evidence: Ask yourself questions like, “Is this really true? What evidence supports this thought? Could there be another explanation?”
Focus on What You Can Control: Instead of ruminating on worst-case scenarios, take action where you can. Even small, positive steps can help shift your mindset and move you away from negative thinking.
Recognising and challenging Irrational thinking habits is a powerful tool for managing anxiety, especially when ADHD is involved. By questioning your thoughts and reframing situations, you can reduce the grip of negative thinking and build a more balanced, realistic perspective.
Have you found yourself falling into any of these cognitive distortions? How do you handle them?
Share your thoughts in the comments below!
Share this post: