We’re rightly concerned about “Fake News” — stories made up to influence political choices or to drive online ad sales. But have you ever thought about how our own minds can create “fake news”? A lot of what goes on in our heads isn’t true, especially the thoughts that make us anxious, panicked, or depressed.
Our minds naturally turn bits and pieces of information into stories. Sometimes these stories are useful, like when our ancestors figured out that eating a particular berry led to stomach cramps. Creating that narrative was crucial for survival.
But often, the stories we create aren’t helpful at all. For example, when we’re in pain, feeling sick, or emotionally down, we tend to believe that these bad feelings will last forever or even get worse. We might convince ourselves that nobody cares, which just adds another layer of unnecessary suffering.
The problem is, we tend to believe every thought that pops into our heads. We don’t usually question whether our thoughts are true or helpful.
By practicing mindfulness, you can start to be more skeptical of your thoughts. One useful approach is to pay attention to how your thoughts affect your emotions. Do they make you feel joyful and connected, or do they make you feel small and powerless?
When you notice the effects of your thoughts, focus on the sensations in your body, especially around your heart and solar plexus. If someone says, “I feel like a loser,” that’s actually a thought, not a feeling. The actual feeling might be sadness or despondency. Name what you’re truly feeling and try to let go of the negative thoughts.
If you notice a thought making you unhappy, use it as a prompt to question its truth. Ask yourself, “Is this thought true?” Then, dig a little deeper with, “Is this absolutely true?” This helps uncover exceptions and counter-examples, making it easier to let go of harmful thoughts.
Another helpful question is, “What would things be like if I didn’t have this thought?” This can open up new perspectives and help you step out of your usual mindset.
For instance, you might think, “Nobody likes me. I’m always going to be lonely.” Notice how this thought makes you feel. Then, ask if it’s true. Initially, you might think it is, but if you probe deeper, you’ll remember that you do have friends or colleagues who care about you. Finally, consider how you’d feel without that thought — probably more confident and less fearful.
Realizing that not all of your thoughts are true or helpful is crucial. Start being more skeptical of your thinking, and you’ll see how often your mind exaggerates or misleads you, creating stories that cause unnecessary stress.