Suspicious Thinking is on a Spectrum

Inspiration for this article comes from the book ‘Overcoming Paranoid and Suspicious Thoughts’ by Philippa Garety, Daniel Freeman and Jason Freeman

When we think of suspicious thinking we often think of people with severe paranoia….definitely not ourselves.

However, suspicious thinking is on a spectrum. Over 70% of people report suspicious thoughts from time to time. Have you ever felt concern walking on an empty street, thought that a friend might not have your best interest at heart, or were worried about that person on the bus?

 Human beings are social creatures; we live surrounded by other people. It’s inevitable that occasionally we’ll wonder what other people are up to. Some suspicion is actually useful; it’s why we have locks and passwords and try not to walk alone at night.

Our aim is to be suspicious only when appropriate.

So when can we run into trouble?

 When we believe all our thoughts are true and take them as fact:

Confirmation bias – This is when we start to notice the things that seem to confirm our suspicions and fail to notice the things that don’t. We like things that fit our worldview (even if it’s a negative worldview). We stop considering alternative explanations for events. You may be reading ambiguous situations in a negative light and discounting evidence to the contrary.

For instance, lets say you think people at work really dislike you and gossip about you. You don’t have any proof though. Whilst out to lunch you walk past a colleague and smile. They don’t smile back. You see this as further confirmation of your suspicious thoughts. Now, maybe you are right. But other explanations include: they didn’t see you, they didn’t react in time; they weren’t wearing glasses, were lost in thoughts, didn’t see you or are shy in social situations.

Emotion reasoning - When we feel low or anxious in general we may do something called emotional reasoning. This is when we feel lonely and we think ‘i will never find a partner’; we feel anxious, we think ‘they think i’m boring’. When we feel low or anxious this may activate negative beliefs in us about ourselves, others and the world in general.

How can I check whether my suspicious thoughts are true?

Step One - Gain awareness

When do these thoughts occur more frequently?

When you are in a certain mood? When you are busy or not doing much? At work but not at home? Around certain people? In new situations?

Step Two - Ask yourself…

·      Would other people think my suspicions are realistic?

·      Is it very likely I would be singled out above anyone else?

·      Are my worries based on ambiguous events?

·      Is there any evidence that runs contrary to my suspicions?

·      How do I act once I have a suspicious thought? Am I more closed off or rude? Could those things be playing into how someone acts around me?

Step Three - Engage in problem solving

If you feel there is a real issue, work out how you can solve the issue in a practical way

Photo by Marc Kleen on Unsplash