Some not all: reducing overgeneralization to improve mental health

Thoughts can distress us, luckily there are tools to help bring them to our side so that they help us rather than overwhelm us

While medications can be helpful, mental health has a large cognitive component meaning that our thoughts play a big role in our recovery. Thoughts can dictate how we show up in the world, how we interact with other people, and how we react to what’s going on in and around us. Acknowledging the role thoughts play and using that information to my benefit empowers me to take control of the parts of my health that I can control. One of the most powerful tools I’ve used to empower myself is making efforts to avoid and challenge overgeneralization which can improve mental health. So what’s overgeneralization? It looks a little bit like this: 

What happened...	The thought...
A coworker cancels breakfast plans with me after it starts raining	No one wants to hang out with me
Sitting with acquaintances that are speaking in their mother tongue that I don’t understand	I’m always excluded
Failing to make progress on a goal I’ve said is important to me	I can never get myself to do anything right

The reaction produced by thoughts like those are: disappointment, loneliness, sadness, and shame. Having them circulate in my head all day is disempowering. It feels like falling victim to the thoughts, but when I take an active role in my thought life things start to change for the better. For example: 

What happened...	An alternative thought...
A coworker cancels breakfast plans with me after it starts raining	She didn’t feel like being out in this bad weather, we can try and hang out on a nicer day
Sitting with acquaintances that are speaking in their mother tongue that I don’t understand	It must be hard speaking a second language all the time, I’m glad they’re able to find community in their common tongue
Failing to make progress on a goal I’ve said is important to me	I wonder what steps in this change process I’m getting stuck on, I’ll journal about it

The way I feel with these alternative thoughts is powerfully different. Instead of making overgeneralizations that fault me for events outside of my control like others' behaviors, I’m able to appreciate that individuals around me make decisions that have little or nothing to do with me. Then I can look at ways to move toward the outcome I want. This way I’m empowered to make progress by thinking about what I can control. I feel hopeful that I can obtain more desirable outcomes and I’m optimistic about my ability to do so. 

Overgeneralizing is part of group of thoughts called cognitive distortions. Cognitive distortions are ways of thinking that are essentially inaccurate reactions and interpretations to events around us. A useful guide to different types of cognitive distortions is here. The improvement I find in recognizing and challenging cognitive distortions is due to the fact that I’m focusing on something that is in my power to manage.  

I can treat but not control my mood states. I can adjust to my changing energy levels but can’t necessarily dictate them. I can promote wellness by managing my physical wellness. However, I have found that it is possible to do many health-promoting behaviors like sleeping for at least 8 hours, eating a balanced meal, walking outside, talking to people in my support system and the like and still fall into an episode. Working on my thoughts is just another way I take my power back in this journey with my lived condition. 

Takeaways 

There are aspects of mental health that are well beyond our control. Fortunately, cognitive distortions can be combatted to reduce distress and promote positive emotions. Challenging cognitive distortions certainly plays an uplifting role in my life, and I encourage anyone on this journey to see how powerful taking back your thoughts can be for you.