5d • General discussion
Albert Ellis's 12 irrational thought patterns
Do you recognize yourself self-sabotaging?
Do you tend to fall back in unhelpful behavioral patterns and ever wondered why?
Our mind is much bigger than we can consciously fathom. It’s often said that only about 10–20% of our mental activity happens in the conscious mind. That means roughly 80–90% is happening beneath the surface, in the subconscious.
Under the surface more often than not, our mental constructs, convictions and needs are at the root of our behavior. A man, named Albert Ellis, one of the grandfathers of modern day Cognitive Behavioral Therapy came up with a list of 12 irrational (or unhelpful) thought patterns in which many of us will recognize ourselves.
Have a look at the list and ask yourself, which ones do you recognize within you?
1: “I must be loved and approved by everyone.” → The belief that your worth depends on other people’s opinions. → Leads to people-pleasing, fear of failure, and loss of authenticity.
2: “I must always be competent, successful, and capable.” → The drive to perform flawlessly and never make mistakes. → Leads to perfectionism, exhaustion, and fear of trying.
3: “Bad people must be severely punished.” → Rigid moral thinking, often paired with anger and judgment. → Keeps you trapped in resentment and blocks forgiveness or empathy.
4: “It’s terrible when things don’t go the way I want.” → Low frustration tolerance: experiencing discomfort as unbearable. → Leads to stress, anger, and a sense of helplessness.
5: “Human unhappiness is caused by external factors I have no control over.” → The belief that your feelings depend on circumstances or other people. → Removes personal responsibility and inner agency.
6: “If something dangerous or bad could happen, I must worry about it intensely.” → Catastrophic thinking that leads to overthinking, hypervigilance, and anxiety.
7: “It is easier to avoid problems than to face them.” → Avoidance as a coping mechanism. → Leads to greater suffering over time and loss of confidence.
8: “I need someone or something stronger than myself to rely on.” → Dependency and reduced self-efficacy. → Makes you feel weak or lost without external support or validation.
9: “My past determines my present and future.” → Deterministic thinking, the idea that change is impossible. → Removes hope and blocks personal growth.
10: “I must worry excessively about other people’s problems.” → Over-responsibility and blurred boundaries. → Leads to exhaustion, guilt, and burnout.
11: “There must be a perfect solution for every problem.” → All-or-nothing thinking and perfectionism in decision-making. → Leads to paralysis, overthinking, and chronic dissatisfaction.
12: “I cannot control my emotions, they just happen to me.” → The belief that feelings are autonomous and outside your influence. → Leads to helplessness and reactive behavior.
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Albert Ellis's 12 irrational thought patterns
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