Rational & Irrational thoughts

RECOGNIZING RATIONAL AND IRRATIONAL THOUGHTS

We all have thoughts and beliefs that help us organize our world, and cope with our environment. These thoughts or belief can be divided into two types: rational and irrational. A rational thought can be defined as one that is based on fact, and is helpful to us in some way in our daily lives. On the other hand, an irrational thought is one that is not based on fact, and is a hindrance to us in some way. Rational beliefs promote good decision making and high levels of functioning. Irrational beliefs lead to decreased levels of functioning, unrealistic expectations, interpersonal conflicts, and reduced happiness.

Listed below are 11 of the most commonly held irrational beliefs. These are:

1) I must be loved and approved of by others.

2) I must be successful and competent.

3) There must be a perfect solution to all problems.

4) Others must act the way I think they should.

5) My unhappiness is caused by others people and things that happen.

6) There are many awful things in the world, and I should worry about them happening to me.

7) It is easier to avoid responsibilities and difficulties than to face them.

8) I need to depend on others.

9) My past will affect me forever.

10) If I worry enough about other people’s problems it will help my situation get better.

11) It is awful when things are not the way I think they should be.

Most of us would agree, after looking over this list, that these beliefs are irrational. We can also see how these beliefs would be limiting to us, and could cause us problems in a day-to-day living. However, most of us have probably utilized one or more of these beliefs at some point in our lives.

To determine if a thought is rational or irrational there are five questions that we can ask ourselves. If the answer to two or more of these questions is “no” than the thought is probably irrational. These questions are:

1) Is my thought based on fact?

2) Does my thought protect my life and health?

3) Does my thought get me what I want?

4) Does my thought keep me out of trouble?

5) Does my thought let me feel the way I want to feel?

So, if we determine that a thought we hold is not based on fact, does not protect us in some way, and does not help us get what we want, then that thought is probably irrational. Once we have recognized a thought as irrational, we can replace it with a rational statement that challenges the old belief. Some examples of rational statements are:

1) I am a fallible human being that makes mistakes.

2) It is impossible to be perfect.

3) There are no perfect solutions.

4) Life is not perfect.

5) I learn through my mistakes.

6) I do not have control over other people or situations.

7) There are no magical qualities to worrying.

8) The past does not equal the future.

9) It is unrealistic to think things should turn out the way I think they should.