Superstitious Thinking

Wanting control

It is human to want an explanation for things - an explanation gives us a sense of certainty and helps us to feel in control. A "superstitious" explanation is one which makes an irrational cause and effect link. For example: If I walk under a ladder, I'll have bad luck.

Are our theories useful?

Of course, the ups and downs of life are simply not controllable in this way. Yet depression can often have us believing that we'll "jinx" ourselves if we hope for too much, or feel proud of ourselves, or allow ourselves to feel happy...

Managing uncertainty

Instead of relying on irrational or over-simplified explanations, we need to learn how to manage the uncertainties of life better.

Exercises

• Do you think any of the following (or similar)?

  • "Bad things always happen to me. I've just got bad luck."
  • "If I let myself like that person I'll 'jinx' things, so best not to get involved."
  • "If I miss out a section of revision that's what'll come up in the exam."
  • "If I let myself think I've done well on that essay, the marker will fail me."
  Notice the superstitious over-simplification in these thinking habits.
  
  

• Challenge your superstitious thinking

  When you notice yourself being superstitious ask yourself:
  • Is it rational to link these two events?
  • Is it useful to me to see it this way?
  • Are there other possible explanations?
  List at least three possible contributions or explanations to the events. Decide what would be the most constructive way to see it.
  
  

• Be less all-or-nothing about being in control

  When you are feeling bothered by uncertainty or not being in control of something, ask yourself:
  • Is there any realistic way that I can gain control over this?
  • Is there a part of it I can control, if not all?
  Plan the constructive and realistic measures that you can take to give yourself some control.
  
  

• Learn to manage uncertainty

  If you can't control something, think about how you can help yourself to manage the uncertainty by planning ahead for a variety of outcomes. Think about who you might ask for help, what other options you might have if something doesn't work out etc.

• Celebrate uncertainty

  Try to celebrate the joys of life's uncertainty! Imagine how boring it would be if we had absolute certainty all of the time...

More on control issues

Trying to have unrealistic levels of control leads to high stress, anxiety and anger levels. Several more strategies for dealing with control issues can be found on the managing stress levels page.

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