See it and Catch it! Recognizing the Thought Traps that Negatively Impact How We Feel

A cancer diagnosis is stressful. Feelings of worry, fear, self-doubt, sadness, and loneliness are normal but can feel exhausting and consuming at times. Cultivating a habit of thought-watching and learning to recognize thought traps that might be contributing to our discomfort can help us respond and care for ourselves in helpful ways. Learn more about the connection between what we think and how we feel and what you can do about it that might impact how you feel today. Let’s talk about it.

1. Recognizing the thought traps that negatively impact how
we feel.

2. The Power of Thought
Thoughts control how
people view themselves,
others and their
environment and this
impacts their mood and
behavior.

3. Living with Worry, Fear
& Uncertainty
•Most cancer survivors live with some worry and uncertainty
•This may feel as if they have little control over their lives.
•These feelings often change and get better over time.
•Learning that these emotions are normal can be helpful, but it does not take away the work of learning to care for yourself.

4. How do I…
1.Become more aware of
my distressing thoughts?
2.Let go of the struggle with
these negative thoughts?
3.Replace or learn to work
with my upsetting
thoughts?

5. Cognitive Behavioral
Therapy (CBT)
CBT is an evidence-based
psychotherapeutic approach that
focuses on the relationship
between a person’s present
thoughts, feelings and behavior.
•Academy of Cognitive and Behavioral Therapies

6. Goals of connecting
thoughts, feelings
and behavior:
•Fine tuning self-awareness helps
us care for ourselves in smart and
effective ways.
•Building skills (tools) to recognize
narratives that are not helpful and
redirect our thinking gives us
psychological flexibility.
•Reduce the impact of stress and
anxiety
•Learn language to express
feelings and ask for support

7. INCREASING SELF-AWARENESS
How do you notice your stress?

8. Get to know
the narrative

9. WORRY
??
?
Pay Attention with Purpose

10. Thought Traps

11. Common Thought Traps
•Catastrophizing
•Shoulds (must or ought)
•Assumptions
•Jumping to conclusions
•Personalizing
•Filtering
•All or nothing
•Over-generalizing (always, never, everything,
nothing)
•Control fallacy

12. Strategy #1:
Separate from the
thought
Most of the time we live in a state of
automatically believing what we
think to be true.
When you recognize a distressing
thought can you pull away from it a
bit to see it differently?
•Say the thought out loud.
•Start with “I am having the
thought…”
•Add “I notice I am having the
thought…”

13. Strategy #2:
Balancing Thoughts
Negative thoughts can feel
critical, foreboding or
judgmental.
Balance your thinking.
Make room for opposite thoughts
in your mind.
•For every negative/upsetting
thought can you list FIVE value
or uplifting thoughts?

14. Strategy #3:
Soften the blow
When you “catch” an upsetting
thought ask yourself…
•“Would I say this outloud?”
•“Would I say this to a child?
•“Would I let someone speak
to my child in this way?”
Sometimes imaging someone
else’s face if they heard our
thinking can make a difference.

15. Strategy #4:
Redirect your Thinking
“What If?” to… “What Is.”
Take inventory of your present. What you
know for sure.
“What If?” to…. “What Else.”
Are there other possible truths?
“What If?” to… “Then What.”
Create a concrete plan for your worst case
scenarios.
“What If?” to… “What’s Left.”
Turn the lights on in the rest of the room.
What is available to you now?

16. Strategy #5:
Bucket your thoughts
Our thoughts can travel all over time and
space!
Noticing if a thought is past, present or future
oriented can help you find where you have
control.
Past Thoughts
Present Thoughts – where you can do
something
Future Thoughts – save for “Future Self”

17. TAKING BACK CONTROL
What are your triggers?

18. Listening in new ways
Journaling can be a way to better
understand your THOUGHT à
FEELING connection.
Try these prompts:
•What emotion(s) and I trying to avoid?
•Why am I trying to hide from this
emotion?
•What is preventing me for addressing
this feeling?

19. Find where you have control right now
•Talking about feelings
•Getting support
•Being involved in your health and wellbeing
•Following advice from your healthcare team
•Knowing when you need help
•Asking for help