How to Challenge Rigid Thinking
Rigid thinking is a restrictive pattern of thoughts used to simplify concepts, lessen ambiguity, ease anxiety and to achieve predictability. It helps a person feel safe and can conserve energy while handling challenges. While a wide variety of individuals may exhibit rigid thinking, it is a core feature of Autism and other types of Neurodivergence and is a common thought process that people with anxiety use to reduce emotional dysregulation.
As a therapist with Anxiety and ADHD, rigid thinking has been a personal challenge and a professional focus of mine. While its impact can vary depending on the situation, I found it limiting my willingness to try new things (especially food!!), which ultimately made my day-to-day life more difficult. Working on rigid thinking takes time, but from personal experience and client feedback, it can help you achieve a sense of freedom!
Rigid thinking can look like:
A strong sense of morality
Following rules to a T
Fixating on what is right and wrong
Seeing things as All-or-Nothing or Black-and-White
Difficulty dealing with ambiguity or things in the “gray”
Finding ways to keep things the same
An unwillingness to try new things
Overgeneralizing
Assuming outcomes without considering new information
Struggling to look at things from different perspectives
Like other psychological constructs, rigid thinking can be both helpful and restricting at times. If this type of thinking is interfering with personal growth, relationships, social skills, or the ability learn or perform at work, it is time to regain control over your thinking!
Strategies to combat rigid thinking:
Practice self-awareness and acceptance
Challenge rigid thoughts by trying new things
Understand the purpose of the rigid thought (Is it to protect you, or make things predictable?)
Switch up your routine
Use positive self-talk
Bend the rules
Obtain the help of a therapist to guide and support you through your process
5 Ways a Therapist Helps with Rigid Thinking
A therapist will help you identify the areas where rigid thinking is present. (If our minds are generally more rigid, it is likely that our view on our thinking is rigid or more fixed as well. It takes flexibility to reflect.)
They will guide you in processing the rigid thoughts, allowing you to understand where they stem from. (This understanding is crucial to attain more flexible thinking.)
Your therapist will suggest interventions that are custom to your needs. Their involvement helps clients stay consistent and reduces the chance of regressions.
A therapist will hold you accountable by spotting instances where old thinking patterns are creeping up or limiting your growth.
The therapist will help you apply your new flexible thinking to other areas in life.
