Anxiety & Depression – Distorted Thinking Patterns

crazyMany of us have distorting thinking patterns. We haven’t yet renewed our minds. We have stinkin’ thinkin’ that keeps us in anxiety, depression, negativity, and sickness.

Below are 10 types of distorted thinking patterns.

Negative feelings come from negative thinking, so by monitoring your feelings you will eventually be able to figure out which thoughts and beliefs trigger your anxiety. The first step is to identify the trigger. Most people have thought these ways their whole lives, but God says, ‘Take every thought captive to make it obedient to Christ (2Cor.10:5).’ Put your thoughts on trial, convict them, and reprogram them with God’s Word. The mind set on the Spirit brings life and peace. ‘Let the Spirit renew your thoughts and attitudes. Put on the new nature created to be like God–truly righteous and holy (Eph.4:21-24).’ Your thinking is vital to your spiritual life as breathing is to your physical life.


Distorted thinking patterns:

think1. ‘What if’ thinking

What if I lose my job? What if I lose my home? What if my children get hooked on drugs? What if my spouse is cheating on me?

‘What if’ thinking breeds anxiety and fear. Sometimes this even turns into a self fulfilling prophecy. If you treat someone like they are cheating on you, they might eventually just start doing so. If you focus on ‘what if’, your fear grows. If you focus on God’s Word, your fear goes. Learn to replace ‘what if’ with what God’s Word says: God always causes me to triumph. I can do all things through Christ who strengthens me. If God be for me, who can be against me?

2. Catastrophizing

worryThe mind magnifies unpleasant events and transforms them into something more awful, terrible, or horrible than they really are. Making a mountain out of a molehill. It’s like spending $10 dollars on a 2¢ problem.

Like pouring lighter fluid on a flame, they use extreme words like hopeless, terrible, unbearable, devastating. These words fuel the anxiety. The only way to put out the fire is to eliminate inflammatory words from your vocabulary and replace them with more practical, realistic, and less emotionally charged words, such as unfortunate, inconvenient, or difficult.  Stop the drama. I choose faith-building words because ‘we know that God causes everything to work together for the good of those who love God (Rom.8:28)’. Practice this pattern of thinking until it becomes automatic, making it a habit and mind-set.

3. Habitually expecting the worst outcome

worryThey usually think if something can go wrong it will, and it will happen to me. ‘My boss didn’t acknowledge me today, so I’m sure she hates me and will probably fire me.’ ‘My husband is late for dinner, I’m sure he is having an affair.’

Realize that when you repeatedly think about something, you create the potential for these thoughts to become self-fulling. Especially if you treat someone as if they are already doing what you fear, it makes them more likely to go ahead and do it. Instead of expecting the worst possible outcome, begin to expect something good to happen to you. Confess God’s Word, ‘No evil will befall my family or me, nor will any plague come newer my dwelling (Ps.91:10).’ Expect God to do something good, and your faith will release a blessing.

4. Leaping to conclusions

needsThey mistakingly believe that they know what another person is thinking without having any facts to support it. They repeatedly and habitually make negative assumptions that fuel depression and anxiety.

You walk in a restaurant and find two friends eating lunch; you see them whisper and immediately assume they have abandoned your friendship and are badmouthing you.

Begin to identify when you are jumping to conclusions. Challenge yourself to expect the best of the other person. Instead of becoming anxious about things you don’t even know are real, determine to wait until you have more information before drawing a conclusion. ‘I am ever ready to expect the best of every person (1Cor.13:7).’

5. Black and white thinking 

perfectionismYou can’t see grey. You are probably a perfectionist that thinks their work is flawless or worthless. You see average as complete failure. You think first place is the only winning spot and every thing else is a loser.

This distortional thought pattern sets you up for failure, disappointment, depression, and anxiety. You will work endless hours to make something perfect, or will procrastinate and never finish because if it’s not perfect, you feel worthless. Also, if you struggle with perfectionism, you will need to watch that you don’t fall into the trap of comparisons. ‘Learn to be content with whatever you have (Phil.4:11).’ Quit focusing on what you don’t have, and start thanking God for what you do have. Choose to love yourself, forgive yourself, and accept yourself unconditionally, even if you make a mistake.

6. Unenforceable rules

nowTrapping in anxiety, they make rigid rules about what should, must, or ought to be done, and tries to put people in a box. The more unrealistic and unenforceable the rules are, the greater the disappointment. ‘They should stop cutting me off in traffic.’ Situations, people, and society aren’t usually going to turn out in your favor. The only should statement you need is ‘I should practice mercy and forgiveness’. ‘Love keeps no records of wrongs’, so I throw out my record-keeping book. Eliminate should statements and use I would like to or I prefer.

7. Labeling

‘Sticks and stones may break my bones, but words will never hurt me’ is absolutely false. We need to eliminate labeling words from our vocabulary, such as idiot, loser, klutz, failure, stupid, pathetic, pitiful, jerk. Labels destroy self-esteem, self-worth, and as a result many never accept love. ‘Life and death are in the power of the tongue.’ Choose to see yourself and others the way God sees them. He calls me ‘the apple of His eye,’ ‘His beloved,’ ‘His child’.

8. Negative Filter

capableThis person usually discounts all information that is positive. They discredit compliments. They remember mainly criticisms and negative information. They focus on the bad while the good slips away. These ‘pit thinkers’ usually overgeneralize, taking one bad circumstance and believing its it the trend of how your life will proceed. They use words like always and never. ‘I will always be like this.’ ‘I will never change.’ Stop using absolute words that set you up for failure. Try to enjoy the next compliment you receive. Practice eating the meat and spitting out the bones. Remember that God Himself forgives and forgets our failures. ‘Think about those things that are true, honest, just, pure, lovely, of good report, virtuous, and praiseworthy (Phil.4:8).’ Filter the news, tv shows, music you listen to. If anything falls short of every criterion, refuse to watch, think, or speak it.

9. Emotional reasoning

graceThis person feels like their feelings are facts. If they feel hopeless about an exam, they might not even show up to take it. They give up because their emotions make them feel defeated. The healthy thinker separates emotions from their overall self-worth. They realize that despite how they are feeling, they can change the outcome of the situation.

Realize that negative feelings are a sign that you are thinking negative, depressing thoughts. You need to immediately tune in to the thoughts or beliefs that are at the root of the emotion and simply change the channel of your mind to the one of gratitude. I will not be influenced by my emotions or feelings, because ‘the just shall live by faith (Heb.10:38).’ ‘Let us not weary in doing well: for in due season we shall reap, if we faint not (Gal.6:9).’

10. The blame game

Many are stuck in a trap of blaming others or God. This creates a vicious circle of thinking and feelings that leads to anger, resentment, bitterness, depression, and anxiety. People with a victim mentality fit within this group of faulty thinkers. They feel like everything bad that happens to them is someone else’s fault. Blame locks you into the past; it prevents you from examining yourself, recognizing, and removing thought patterns and mind-sets that continue to sabotage your life. Learn to take responsibility for yourself, forgive yourself and others, and refuse to blame anyone. Forgiveness is a choice not a feeling. ‘Blessed are the merciful, for they shall obtain mercy.’ Refuse to rehash any hurt or pain.


mistakeTestimony: I remember when I started trying to reprogram my mind. Every single thought I had was negative. I put a list of these 10 concepts on my dashboard, and memorized them. I started pinpointing them and trying to refuse the negative thoughts. In the beginning I could hardly keep out a negative thought for a whole second. Just like any goal, you have to do some work. Lifting weights will wear you out, but the next time you go, you are stronger. You can work your way up to 2 seconds without negativity. Maybe you can start to think one positive thought; try to convince yourself that it is true. At least believe that God’s Word is true and quote those over yourself. Keep going! It’s been a year, or two, and I am completely changed. I can’t stand hearing a single negative comment. After coming out from under nearly 25 years of negativity, I truly have a distaste for it. I am free, positive, and know God’s plan for me is good. I can see myself through His eyes, and I can see bad situations through His eyes. IT. IS. SO. WORTH. IT. Don’t give up.

distorted thinking

healthy thinking


Worship: Emma, by Jason Upton: Trusting The Angels

facePrayer: God, thank you for creating us and saying ‘It is good’. Restore us back to our factory settings. Help us once again submit our will, ways, and thinking to your ways which bring health and wholeness. Thank you for being the great physician, our healer, and therapist. Thank you Spirit for being our counselor and teacher. Thank you Jesus for setting the example and giving us authority. Help us take dominion over our own minds and submit them to your kingdom instead of this world which bring such distorted thinking. Everything out from under your authority is in rebellion and chaos. We want to overcome the enemies of anxiety and depression. Go to this generation now and tear down the spirits exalted above it. Let the knowledge of you cover the earth as the sea. Stay the death angel and deliver your people from their slavery; free their minds. Bring them out of bondage. Let this generation x, that the world thought would be the dog, rise to be the head and not the tail. Bring transformation to their minds, and to the world. Wrap them up in a cocoon of your Words and see them through this transformation where they will no longer crawl, but sprout wings, in Jesus name, Amen.


For more on this topic get the book:

Bible Cure for Anxiety

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The Heart of Eve

I’m going to a group study with some girls from work and we are reading Captivating by John and Stasi Eldredge. It’s about the fall of man and its affects on the human heart; particularly a woman’s heart.

Woman, in the garden, was made to be a helper, a beautiful life-giver. Women want to know that we are beautiful; and we were. We were the crown of creation, until the fall. Since the fall we have been cursed with dominating and desolate spirits; leaving us trying to control others, or leaving us with an overwhelming sense of loneliness, or a combination of both. That combination, is a recipe for ugliness. Let’s explain this phenomenon so we can start feeling beautiful again.

What made us fall?
The question of trust.

Can we trust God? Eve was convinced God was holding out on her. She wondered if she could trust God’s heart toward her. She wondered what God’s reasoning was when he told her not to eat this one fruit.

Eve couldn’t see that God’s request was out of love.
“Don’t eat the fruit, because you will die; and I want you to live.”
(Like telling a child not to touch something hot, because it will hurt them.)

Instead, she chose to see it as God withholding love.
“Don’t eat the fruit, or I will kill you.”
(Like telling a child if they touch something hot, you will kill them. Which is ridiculous!)

We continue to believe the exact same thing. We continue to question Gods commands and His motives! Why does he ask us not to covet, or lie, or have affairs? It can’t be that he loves us enough to warn us, because he knows that it will bring us death. It has to be because he wants us to suffer, and struggle, and fear his punishment. Well, which of these sounds like God and which sounds like the lies and perverted/twisted half-truths of the enemy?

What was the curse for our actions?

“I will sharpen the pain of your pregnancy, and in pain you will give birth. And you will desire to control your husband, but he will rule over you.” – Gen. 3:16

“the product of sin is death” – Rom. 6:23

Stasi, while contemplating this curse, states,

These things were not supposed to be so, but our sin caused them. Women today still struggle with this curse. We are cursed with loneliness (relational heartache), with the urge to control (especially her man), and with the dominance of men (which is not how things were meant to be, and we are not saying this is a good thing-it is the fruit of the Fall and a sad fact of history.)

Is your vast capacity for intimacy ever filled in a lasting way? Are you comfortable trusting your well-being to someone else? Most women hate their vulnerability. We are not inviting-we are guarded. Most of our energy is spent trying to hide our true selves, and control our worlds to have some sense of security. That self-protective way of relating to others has nothing to do with real love, and nothing to do with deeply trusting God. It is our gut level response to a dangerous world.

The lonely women are certain that if others really knew us, they wouldn’t like us-and we can’t risk the loss of a relationship, so we hide. We hide with angry silences and punishing withdrawals. We hide our truest selves and offer only what we believe is wanted, what is safe. Bringing us into many damaging relationships.

The controlling women, feel like they can’t trust anyone but themselves to do anything. Not allowing children to play, because they might make a mess. She believes that she had to take things into her own hands to get what she wanted. She took the fruit herself, because in her mind, God couldn’t or wouldn’t do it for her, and certainly a man could not.

Are we looking in the right place?
Whether we dominate and control, or withdraw in our desolation and hide, still the ache remains. When we feel the pain, we fill it with shopping sprees, second scoops of ice cream, romance novels, gossip, or anything else that can substitute-for a while-the real thing. But they never satisfy, so we have to continue to fill the emptiness with our indulgent bad habits; forming addictions and wondering if its possible to live without them. We take the fruit. We choose not to trust God. We get taken along the path to sin and broken relationships; And not until we finally break, finally realize that these substitutes will never cure us, do we look to God.

“I was afraid because I was naked; so I hid” – Gen. 3:10

We hide from him and others. Masking our pain and unfilled desire for love, for freedom. And He seeks us out! He sees his lover and comes to the rescue

“God called to the Man: “Where are you?” –
Gen. 3:9. “Lord God made clothing from animal skins for Adam and his wife” – Gen. 3:21

“We love him, because he first loved us.” – 1 John 4:19

God had mercy on us, to clothe us and to give us a hope in the image of the first sacrifice, foretelling his plan to come die in our place; to take on the price of our sin on the cross. Now Christ has cleansed us with his blood and clothed us in righteousness through his death. We now have his blessing, and the way out from under the curse that Eve’s/our sin brought. By looking to him we can find wholeness and abundant life.

My purpose is to give them a rich and satisfying life. – John 10:10

For in him the whole fullness of deity dwells bodily, and you have been filled in him – Col. 2:9-10

“Anyone who drinks this water will soon become thirsty again. But those who drink the water I give will never be thirsty again. It becomes a fresh, bubbling spring within them, giving them eternal life.” – John 4:13-14


Personal Testimony

This past week, of seeking God, has filled every void of loneliness and every void for intimacy. The hunger to know Him, and be known by Him, has been more than enough to fill me up. Luke 24 tells us that a couple of the disciples were walking along talking about Jesus, then Jesus showed up and started explaining things. I had a similar experience yesterday. After thinking and studying the word for a week straight, giving God as much time as I would a boyfriend, He started talking to me. He told me one of his purposes for my life, which blew me away. He showed me the path that he’s had me on and how it would play into this role. He brought up talents that I have thrown away, that He wants to restore and use for His glory. He even taught me more about them and how to use them. He brought up, and cleared up, issues of confusion from past gifts. He is all-knowing. He is intimate. He wants to give me a good life. He has prepared the way. He is guiding me into it even now; even before, when I could not see. I can trust His plan for me. I don’t have to take control of the situation, and I don’t have to hide from him, because he is here to bring healing and break down walls and set up banners of victory. I don’t have to keep him out, because he is safe. He is love. And he is my fortress of protection.