Do you ever find yourself bombarded by negative thoughts, leaving you feeling on edge or even on the verge of a panic attack? There’s a simple yet powerful tool you can use to challenge these disruptive thought patterns and restore emotional calm: Socratic questioning.

Named after the influential Greek philosopher Socrates, this technique involves asking yourself probing questions to examine the validity and perspective of your thoughts. Therapists commonly use Socratic questioning in Cognitive Behavioral Therapy (CBT) to help clients develop healthier thinking patterns.

Why is this so important? Dr. Daniel Strunk, a psychology professor at Ohio State University, explains that our emotions are heavily influenced by the thoughts we believe. “If we dwell on upsetting and potentially untrue thoughts, it can significantly worsen our emotional state,” he says.

The beauty of Socratic questioning is that you don’t necessarily need a therapist to benefit from it. Here’s a step-by-step guide to employing Socratic questioning to quiet your anxious mind:

1. Unmasking Your Perceptions

Socratic questioning doesn’t imply that emotional distress solely stems from inaccurate thinking. However, Dr. Strunk highlights that cognitive biases can intensify and contribute to emotional turmoil.

For example, two people facing the same situation might react very differently. One might feel defeated and overwhelmed, while the other sees it as an opportunity for growth.

To begin challenging your negative thoughts, start by writing them down. Perhaps you’re worried about embarrassing yourself during an upcoming work presentation.

2. Examining the Evidence

Next, delve deeper into the thoughts and underlying beliefs. Ask yourself: “What makes this scenario so upsetting?” You may fear appearing incompetent or getting fired.

Consider the critical Socratic question: “What evidence supports or contradicts this thought?” Research suggests that people struggling with mental health challenges often have distorted thinking patterns. For instance, those with depression might see situations through a negative lens, while people with anxiety tend to overestimate the likelihood and severity of threats.

Think about how often presentations have resulted in people getting fired. Recall positive feedback from your boss or colleagues about past contributions or how they reacted to your mistakes.

Dr. Strunk suggests countering negative thoughts with specific examples: “My colleagues recognize my value and contributions. My last performance review was positive, and Sally thanked me for helping her with the Jones account.”

Building a solid case with specific evidence helps combat negative thoughts, even when they feel overwhelming.

3. Shifting Your Perspective

Another crucial question to ask yourself: “Is there another way to view this situation?”

Dr. Overholser emphasizes the importance of attitude in influencing emotions and behavior. “We interpret situations, have expectations for the future, and hold personal views about ourselves and our capabilities. These cognitive factors are central to most aspects of our lives.”

In this case, remind yourself that nervousness before a presentation and potential evaluation are normal, even for experienced speakers.

4. Seeking External Insight

Consider how you would advise a loved one harboring similar anxieties.

Dr. Strunk suggests you say, “‘You’re a valuable employee, and they appreciate your work. Presentations make most people nervous. You’ll do better than you think.'”

Dr. Strunk explains that you can often reduce the intensity of emotional reactions and cope more effectively with challenges by challenging your opposing views.

5. Sharpening Your Socratic Skills

Here are some additional Socratic questions you can explore, keeping in mind that some may be more relevant depending on the situation:

• Am I basing this thought on facts or emotions?
• Am I jumping to conclusions or assuming the worst?
• Could I be misinterpreting the evidence or making unfounded assumptions?
• How would this situation look if I viewed it more positively?
• Will this matter in a year or even five years?
• Might others have different interpretations of this scenario?

Consistent practice of Socratic questioning can enhance your overall mindfulness.