Negative thought patterns can be like forceful currents, pulling us into a spiral of self-doubt, anxiety, and despair. Negative thought patterns, also known as cognitive distortions, are like optical illusions of the mind. They warp our perception, leading us to interpret situations in ways that reinforce our negative beliefs about ourselves, others, and the world.

When we continuously engage in these patterns, they create a feedback loop that amplifies feelings of stress, anxiety, and overall dissatisfaction with life. This chronic state of distress distorts our sense of wellbeing, leaving us feeling depleted, hopeless, and disconnected from ourselves and others. Breaking free from these patterns requires awareness, effort, and willingness to challenge and reframe our thoughts in more adaptive ways.

Common Negative Thought Patterns

These patterns often develop as automatic and habitual ways of thinking, shaped by our past experiences, beliefs, and biases. Understanding the nature of negative thought patterns is essential for recognising and challenging them effectively.

• All-or-Nothing Thinking (Black-and-White Thinking): Viewing situations in extreme terms, with no middle ground. For example, thinking, “If my partner doesn’t always agree with me, then they don’t really love me.”
• Catastrophising (Magnification or Minimisation): Jumping to the worst possible conclusions. It is where we exaggerate the importance of negative events or minimise the significance of positive events. For example, thinking, “If I don’t get this job promotion, I’ll be stuck in this dead-end job forever, and I’ll never be able to support my family.”
• Overgeneralisation: Drawing broad conclusions based on limited evidence or single events. For instance, on failing a driving test, “I failed my driving test, so I’ll never be able to drive ever.”
• Emotional Reasoning: Believing that our emotions reflect objective reality, regardless of evidence to the contrary. It involves making judgments or decisions based solely on how we feel, rather than considering facts. When feeling self-doubt, thinking, “I feel hopeless about finding a job, so there’s no point in even trying to apply.”
• Personalisation: Taking undue responsibility for events or circumstances that are beyond our control. It often involves assuming an excessive amount of responsibility for negative outcomes, which results in feelings of guilt, self-blame, or unworthiness. For example, thinking, “My colleague seemed upset today; it must be because of something I said or did.”
• Should Statements: Imposing unrealistic or rigid expectations on oneself or others. For example, “Things should always go according to plan,” or “I should always have everything figured out.”
• Filtering (Selective Abstraction): Focusing exclusively on negative aspects of a situation while ignoring positive aspects. For example, ignoring pleasant experience with, “I had a great time at the party, but I can’t shake off the one awkward interaction I had.”

Trance-formation Through Altered States

Altered states of consciousness offer a unique vantage point from which to challenge and reframe these negative thought patterns. By inducing a trance-like state through techniques such as deep relaxation, guided visualisation, or hypnosis, we can access the deeper layers of our minds where these patterns reside.

By quieting the incessant chatter of the conscious mind and going into a state of heightened awareness, we gain resources for healing and growth. This state allows us to access deeper parts of our being and connect with the wisdom that resides within. Freed from the constraints of rationality and limiting beliefs, we open ourselves to insights that transcend ordinary perception.

Deep relaxation techniques, such as breathing exercises, serve as invaluable tools for inducing an altered state of consciousness. By taking slow, deep breaths and focusing on the sensation of the breath entering and leaving the body, we activate the body’s relaxation response. This induces a state of calmness, allowing us to let go of tension and stress held in our minds and bodies.

Body scanning is another technique for deep relaxation and accessing altered states of consciousness. It involves focusing on different parts of the body, bringing awareness to sensations, tension, and relaxation in each area. With regular practice, this technique can help to deepen our mind-body connection, improve our ability to manage stress, and promote inner peace.

Another powerful tool is guided visualisation that involves creating vivid mental imagery which promotes relaxation and self-awareness. This is where we engage all our senses to create a multisensory experience. We may imagine the warmth of the sun on our skin, the sound of wind passing through the trees, or the scent of fresh flowers.

Guided visualisation elicits emotional responses by evoking memories, feelings, and associations linked to the imagery. We may experience a sense of calmness, joy, or serenity as we immerse ourselves in this guided imagery. By connecting with these positive emotions, we can cultivate a greater sense of wellbeing and resilience in the face of stress.

Hypnosis is a another powerful therapeutic technique that facilitates access to the subconscious mind, where deep-seated beliefs, memories, and emotions reside. Through a trance-like state of heightened suggestibility and relaxation, hypnosis allows us to communicate directly with the subconscious. In this altered state, we become more receptive to positive suggestions, enabling us to reprogram negative thought patterns, overcome limiting beliefs, and promote healing.

It’s important to note that hypnosis is not a form of mind control, and we cannot be made to do anything against our will. Instead, hypnosis harnesses the power of suggestion and the natural trance-like states that we all experience in everyday life. For example, becoming so engrossed in a book or movie that we lose track of time and feel as if we’re in another world. That’s a form of trance-like state.

Cultivating Lasting Change

Harnessing altered states to combat negative thought patterns is not about escaping reality; it’s about confronting it with clarity and intention. While altered states of consciousness can provide profound insights and breakthroughs, their effectiveness depends on consistent practice and integration into daily life. As Paul would always emphasise, “We’ve got to practice these skills. Either you have them or you lose them.”

Through these practices, we reclaim agency over our thoughts, emotions, and ultimately, our lives. Breaking free from negative thought patterns is not a quick fix but rather a gradual process of rewiring our neurology to new ways of thinking.  It’s about cultivating a mindset of curiosity and openness, allowing ourselves to explore the depths of our minds without judgment or fear.

Ultimately, combating negative thought patterns using altered states is not just changing our thoughts but transforming our relationship with ourselves and the world around us. As we go to the depths of our subconscious minds, we may uncover deeply ingrained beliefs and assumptions that color our perception of reality. By challenging these distortions, we open ourselves to new possibilities and opportunity to connect with others.