Using Socratic Questioning to Ease Irrational Thinking

Do you ever find yourself overwhelmed by irrational thoughts that make you feel anxious or even trigger a panic attack? Remember, help is just a call or text away. You can dial or text 988 for free and confidential support, or visit 988lifeline.org for assistance.

Calming your nerves can be achieved by practicing Socratic questioning, which involves challenging unsettling thoughts to gain perspective. This technique, named after the Greek philosopher Socrates, is commonly used in cognitive behavioral therapy to help individuals refine their thinking and approach closer to the truth.

Dr. Daniel R. Strunk, a psychology professor at Ohio State University, emphasizes the importance of restructuring your mindset. He explains that the power of your thoughts on your emotions stems from your belief in them, rather than their absolute truth.

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“So if we allow ourselves to believe upsetting things that aren’t fully true, that makes our emotional life more difficult,” he added.

Socratic questioning is a technique utilized in CBT, which can be beneficial even without a therapist. However, having a professional guide can be helpful in addressing issues and achieving goals that may be challenging to tackle alone, according to Dr. James Overholser, a clinical psychologist and professor specializing in depression and suicide at Case Western Reserve University in Cleveland.

If you're interested in trying out the Socratic method, here are some common questions to help you get started. The wording and specific questions may vary based on the source, therapist, or individual experience, but the overall goal remains the same.

Examine your own beliefs and viewpoints

Strunk explains that the concept of Socratic questioning doesn't mean that feeling upset is solely caused by having incorrect perspectives. It just shows that having biased viewpoints can make the distress worse and add to it.

Everyone experiences challenges differently due to individual subjectivity. This is why two people facing the same obstacle can have contrasting emotional reactions - one may feel discouraged and pessimistic, while the other sees it as a chance for personal development or a display of resilience.

If you want to use Socratic questioning to address troubling thoughts or beliefs, begin by jotting down the specific thought that is bothering you.

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To gain a deeper understanding of your thoughts and the beliefs behind them, simply ask yourself why you find the scenario upsetting. It could be because you fear being seen as incompetent or worry about losing your job.

Next, take a moment to examine the evidence that supports or refutes this particular thought.

Research has found that individuals facing mental health challenges tend to have specific biases and inaccuracies in their thinking, according to Strunk. For instance, those dealing with depression may interpret events in a more negative light, while individuals with anxiety often perceive threats as more likely and severe than they actually are.

Strunk explained that in Cognitive Behavioral Therapy (CBT), clients are taught the significance of their thoughts during intense emotions. By learning to identify and analyze these thoughts, clients develop an essential coping mechanism for handling negative emotions: accurately assessing their situation instead of blindly accepting their initial perceptions in the heat of the moment.

Remember how many times people have lost their jobs due to bad presentations. Think about the compliments your boss or coworkers have given you for your work, or how they have reacted to your errors.

You might think to yourself, "My colleagues recognize my positive contributions at work in various ways. I received a positive performance review last quarter and Sally recently expressed gratitude for my assistance with the Jones account," according to Strunk. It is important to be specific and present a strong argument. Look for evidence that would persuade you, even when you're feeling most negative.

Shift your mindset and focus on the positive aspects of your work and contributions. Remember the praise and recognition you have received, and use that as motivation to continue excelling in your role. By adjusting your perspective, you can combat negative thoughts and maintain a positive outlook on your work.

Secondly, consider if there is another perspective you can take on the situation.

According to Overholser, our attitude plays a crucial role in shaping our emotions and actions. How we perceive situations, our expectations for the future, and our beliefs about ourselves and our capabilities all impact various aspects of our lives.

It's completely normal to feel nervous before a presentation and worry about how others will evaluate you, even if you have experience in public speaking.

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If a loved one came to you with the same thought, you could offer some comforting words like, "You are a valuable employee to them, and your work is highly appreciated. Presentations can be nerve-wracking for many people, but I believe you will exceed your own expectations," advised Strunk.

By getting your views in check, Strunk said, you often can undercut the severity of your emotional reactions and then be able to better cope with difficulties.

Practice Socratic questions regularly

Other common Socratic questions can include the following, though some may be tailored to a patient’s experience:

● Am I basing this thought on facts or feelings?

● Am I jumping to conclusions or resorting to the worst-case scenario?

● Could I be misinterpreting the evidence? Am I making any assumptions?

● If I look at this situation more positively, how is it different?

● Will this matter a year from now? Five years from now?

● Might other people have different interpretations of this situation?

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Therapist Aid, a therapist resource site, offers a free printout containing 10 Socratic questions that can help challenge irrational thoughts. If you're looking to learn more about this approach, you can also check out the book "Mind Over Mood: Change How You Feel by Changing the Way You Think" by Dennis Greenberger and Christine A. Padesky, as recommended by Strunk.

Consistently practicing these questions can also help you become more mindful in general.

“I’d encourage people trying to learn to re-evaluate their thoughts to experiment with different questions,” Strunk said. “You may find that some (are) particularly effective for you.”

Editor's P/S:

The article highlights the importance of challenging irrational thoughts that can lead to anxiety and panic attacks. It introduces Socratic questioning as a technique to gain perspective and restructure our mindset. By examining evidence, considering alternative perspectives, and asking thoughtful questions, we can reduce the intensity of our emotional reactions and develop more rational thinking patterns.

Practicing Socratic questioning regularly can help us become more mindful and aware of our thoughts. It encourages us to question assumptions, identify biases, and seek a more balanced and realistic view of situations. By implementing this technique, we can improve our emotional well-being and develop a more positive and resilient outlook on life.