How to overcome emotional thinking

Believe it or not, emotional thinking is not rare or uncommon. It is there when we feel jealous We conclude that our partner is Cheating us, without any reason or evidence to support this assumption. It happens when we feel judged and scrutinized, without a single observation or event as evidence. This can negatively affect our impression when meeting a potential employer’s triggers anxiety. It’s what keeps us up at night when we doubt an important life decision — like buying a home — even without reason to feel anxiety or buyer’s remorse. It’s there when you say yes to investing, fearing negative judgment from a friend or family member, without understanding the costs or risks.

What do these scenarios have in common? They are all examples of emotional thinking.

Feelings over facts: Defining emotional reasoning

Emotional logic, often colloquially referred to as Magical thinkingIt may seem harmless at first glance, but in reality it is a harmful cognitive distortion in the form of a thought pattern that affects the individual’s sense of reality, security, Self esteemAnd hope. Hence, our feelings and emotional reactions are perceived facts that, without corroborating evidence, inform us decision making,

What role should emotions play in our life choices? Why is relying on our emotions such a big problem?

Strong thoughts and feelings

There is no doubt that our thoughts – especially our negative thoughts – are powerful things and that our emotions play an important role in our decision-making process. In 2020 for her book, Seven and a half lessons about the brain Neuroscientist And author Lisa Feldman Barrett, Ph.D., explores the role of emotions. In 2020 interview With organizational psychologist and author Michael Rooker, she explains that “what evolution has shaped us into is these simple influences of feelings. You feel good, you feel not well, you feel overwhelmed, you feel calm, you feel good, you feel uncomfortable…and there is no single cause for these feelings.”

In short, the truth is that feelings are not facts.

The harmful effects of emotional thinking

Feeling helpless or incompetent does not mean that you are unable to complete a task or meet a deadline. Feeling guilty does not make you guilty. Feelings of defeat that prevent you from applying for a desired promotion are neither helpful nor healthy.

A recently Analysis of studies of the relationship between affective disorders and emotional thinking in adults has demonstrated a strong link between anxiety disorders and emotional thinking. 2025 study on the role of emotional recovery after failure linked Difficulties in ‘getting a clear view of one’s feelings’ lead to difficulty recovering from the negative mood displayed in… depression“Vulnerable people.” 2021 He studies I identified that emotional thinking is a mechanism Obsessive-compulsive disorder Obsessive-compulsive disorder (OCD), concluding that emotional thinking “leads to the persistence of some pathological disorders, such as anxiety disorders, mood disorders, and obsessive-compulsive disorders, Personality disorders“.

The roots of emotional thinking

Emotional thinking begins with deeply rooted core beliefs early on childhood The typical experiences and behaviors of our parents and caregivers. They are the deep self-beliefs we hold during this stage of development. When our core beliefs include that we are not smart enough, not worthy, or unable to achieve what we want in life, these beliefs or thoughts can lead to settling for less in life.

Learn to respond rather than react

Emotional thinking keeps us stuck in patterns of interaction based on negative emotions, rather than responding from a more informed, inclusive, and adaptable perspective, and moving forward in positivity. trustAnd hope. The truth is that we are here to live our lives authentically, and strive for what we want Objectives We create it for ourselves, creating the life we truly want and deserve.

7 strategies to break free from emotional thinking

recognize Where and when emotional thinking plays a role in your life. Acknowledge and accept how your negative feelings manifest in self-limiting behaviors and choices.
identification Name your recurring negative feelings, self-judgments, and negative core beliefs.
Builds Your awareness of how this harmful thought pattern affects your judgment, hinders your ability to evaluate situations objectively and completely, and hinders you from achieving your goals. Awareness, ultimately, is the first step towards positive change.
He accepts The fact that feelings are not facts, and that our negative feelings are not necessarily accurate or comprehensive.
a job Challenge your negative core beliefs, fears, and assumptions.
reflects In a situation or event where your emotional thinking is preventing you from an opportunity or experience. Gather external evidence to support your reasoning, as well as evidence to the contrary. Think about how taking external facts and your own feelings into account might lead to a different, more positive outcome, and strive to take external facts and information into account to help you respond, rather than react emotionally, to the situations you are facing in the present.
He asks Get help from a mental health professional if you feel overwhelmed by negative emotions and stuck in emotional thought patterns. A therapist can provide you with insights, skills, strategies, and tools to help you break free from emotional thinking.