When overcome by this type of faulty thinking, we are interpreting our situation through our feelings. We feel anxious and then believe that we must be in danger. Below are a few examples of emotional reasoning and ways to reframe this common cognitive distortion. Leon has never felt safe in planes. On his last business trip, he started to fear his upcoming flight several days in advance. Leon would look up information on the internet that would confirm his fear of flying, such as information on past issues with flights. On the day of his trip, Leon began shaking and sweating as he boarded the plane. At one point, the pilot warned that there was going to be some turbulence and requested passengers to put on their seatbelts. Leon told himself that “He knew the plane was going to crash.” Leon’s self-talk escalated as he had a panic attack. Leon became so afraid, that he began to believe he was in danger. In response to his intense fear and negative self-talk, he experienced the physical symptoms of panic and anxiety. It was as if his mind told his body to prepare for danger, a process known as the fight-or-flight response. Leon would have been better off reading the more positive information before his flight, such as fear of flying tips. Instead of participating in negative self-talk, Leon could have worked past his fears by utilizing relaxation techniques or self-affirmation, such as “I am safe.” Anxiety often begins with nervous thoughts and fears or physical sensations, such as shaking and rapid heart rate. When you feel anxiety creeping up, try slowing down your thoughts and bring yourself back to more realistic perceptions. Give yourself permission to feel anxious. Then remind yourself that it is just a feeling and that does not have to define your reality. Be certain to seek professional your negative thoughts become overwhelming or panic and anxiety seem unmanageable. Getting help for panic disorder can be the most effective way to get past faulty thinking and cope with your condition.
