Where is the Evidence?

Learn how to challenge your irrational thoughts.

Anxiety is often made worse by our irrational thoughts. Even when a thought or feeling is irrational, we can convince ourselves that it is true. I see it over and over again in my clinical practice.  I can give countless examples of times when I hear a worry from a client and the second I ask them for the evidence to support their worry, they stop dead in their tracks. I’ve asked one client so many times that she now rolls her eyes at me and says, “you and your evidence.” 

The reason this question causes a problem is that there is usually little or no factual evidence to support the worry. There is only “evidence” they constructed in their heads, which is not evidence at all. Their evidence is based on fears, anxieties and a fictitious script they created. 

What we do next is called “challenging irrational thoughts.” This starts by gathering information that supports the thought (must be a fact) and against the thought. We then compare the evidence to determine whether the thought is accurate or not. We will use the following questions to guide the discussion:

• Is my thought based on facts or feelings?

• How would my best friend see this situation?

• How likely is it that my fear will come true?

• What’s most likely to happen?

• If my fear comes true, will it still matter in a week? A month? A year?

What we will often find is that there is no factual evidence and that it is very unlikely that this worry will come true. We also know that even if it does happen, it won’t be as bad as the individual anticipates.