Two ways to stop negative thinking—thought challenging and thought acceptance
One of the most important things a person can do to improve their mental health is learn how to deal with negative thinking. This is because, according to cognitive theory, how one thinks largely determines how one feels and acts. Negative thinking is a key component of emotional struggles like anxiety, depression, grief, and trauma, and treating these things involves learning a new way to manage the thoughts that come along with them. Psychologists and other mental health professionals discuss two distinct ways of doing this—challenging and accepting.
Challenging Negative Thoughts
Challenging a thought involves critically examining the truth or helpfulness of a negative thought. The individual is encouraged to either 1) question the evidence for and against the thought, 2) consider how useful the thought is for achieving their goals, 3) take an alternative perspective on their situation, or 4) identify cognitive distortions (“thinking errors”) that they may be thinking. The end goal is to replace the negative thought with a more balanced and realistic one, which will reduce or eliminate the negative emotions the thought was causing. This approach to thoughts is characteristic of Cognitive-Behavioral Therapy (CBT).
Real-World Example
Sarah is anxious about an upcoming presentation and thinks to herself, "I’m going to mess up this presentation, and everyone will think I’m incompetent." She writes down this thought and examines the evidence: while she has felt nervous before, she has also successfully given presentations and received positive feedback. She identifies cognitive distortions in her thinking, such as catastrophizing (thinking the worst possible outcome will happen) and mind reading (presuming that others’ thoughts about her are negative). With this awareness, Sarah develops a more balanced thought: "I’ve prepared well for this presentation. Even if I make a mistake, it doesn’t mean I’m incompetent. I’ve received positive feedback before, and I can handle any challenges that come up."
By consistently challenging and restructuring her thoughts in this manner, Sarah begins to change her underlying belief from "I’m going to mess up and look foolish" to "I’m capable and well-prepared, and I can handle mistakes if they happen." This process reduces her anxiety and helps her perform more confidently.
Accepting Negative Thoughts
Instead of trying to change or eliminate negative thoughts, this approach involves acknowledging and embracing them as a natural part of the human experience. The focus is on being open to these thoughts without judgment and not letting them dictate your actions. Acceptance helps individuals reduce the struggle against unwanted thoughts and emotions, fostering a sense of psychological flexibility. It’s important to emphasize that by “acceptance” we don’t mean “accepting negative thoughts as true” but rather “accepting negative thoughts as a part of life.” This approach to thoughts is characteristic of Acceptance and Commitment Therapy (ACT).
Real-World Example
John is a high school teacher who frequently experiences anxiety before stepping into the classroom. He often thinks, "I'm going to fail at teaching this lesson, and my students will think I'm a terrible teacher." Instead of trying to suppress or dispute these thoughts, as he would in CBT, John accepts them as a normal part of being human. He practices mindfulness, paying attention to his thoughts and feelings in the present moment without labeling them as good or bad. He recognizes that having some anxiety is normal and not a reflection of his abilities as a teacher.
Instead of letting his anxiety dictate his behavior, John focuses on his values, such as his passion for teaching and commitment to his students' education. He continues to engage fully in his teaching despite the presence of anxiety, taking actions aligned with his values rather than avoiding situations that trigger his anxious thoughts. Over time, John's acceptance of his anxiety reduces its intensity and impact, allowing him to teach more effectively and enjoy his work without being paralyzed by fear.
Which Strategy Is Right for You?
Thought Challenging is particularly effective for conditions characterized by distorted thinking patterns and specific irrational fears, such as depression, anxiety disorders, OCD, and panic disorder. It helps individuals reframe negative thoughts and develop a more balanced view of their experiences.
Acceptance is more suited for conditions where struggling against thoughts and emotions exacerbates distress, such as chronic pain, general anxiety and stress, trauma, and situations requiring greater psychological flexibility. It helps individuals reduce the impact of negative thoughts and emotions by accepting them and focusing on value-driven actions.
It should be noted that both approaches can be complementary, and in some cases, a combination of thought-challenging and acceptance strategies may be the most effective way to address complex mental health issues.
