Have you ever noticed how your mood can change when something doesn’t go as planned? Perhaps a family member didn’t respond to your message, or a friend gave you a funny look. You might find yourself replaying the situation over and over, jumping to conclusions—“Did I do something wrong? Are they upset with me?” These moments of overthinking reveal something powerful about how our minds work: the way we interpret events is influenced by biases in our thinking.
Our brains are wired to filter and process information based on what we already believe about ourselves, others, and the world. These biases, while often automatic and unconscious, shape how we make sense of things, guiding our reactions, emotions, and behaviours. Let’s explore how biased thinking affects our mental health and how becoming aware of it can lead to personal growth.
The Lens of Our Beliefs: How Biases Form
From a young age, we start developing core beliefs about who we are, what normal relationships look like, and how the wider world works. These beliefs act like a filter, shaping the way we interpret what happens to us in our daily lives. For example, if you grew up feeling like you weren’t “enough” in some way, this belief might follow you into adulthood. As a result, you might interpret neutral or ambiguous situations as confirming that you are inadequate—leading to anxiety, sadness and feelings of low self-worth. In other words, you are more likely to interpret things in a way that confirms your existing beliefs.
Imagine someone with a belief that people are untrustworthy. In relationships, this might manifest as always being on the lookout for signs of betrayal or rejection. They might overreact to minor misunderstandings, assume the worst during conflicts, or withdraw from relationships altogether. This could reinforce their belief that others can’t be trusted or that connections are difficult to come by. The mind is biased toward confirming what it already “knows,” even when those beliefs might not serve us.
Dealing with Uncertainty: How Bias Affects Our Response to Change
Life is full of unpredictability and change. Whether it’s a job loss, a shift in a relationship, or an unexpected challenge, how we respond to these changes is shaped by our beliefs. Those with a negative or rigid view of the world might interpret change as threatening, leading to heightened anxiety or a sense of helplessness. On the other hand, people who view the world through a more flexible and optimistic lens might see the same situation as an opportunity for growth.
For example, if your belief is that you can’t handle stress, any new challenge—whether big or small—may feel overwhelming. This bias not only affects how you interpret the event but also how you feel about yourself, reinforcing feelings of low self-esteem and hopelessness.
Mood, Self-Esteem, and Mental Health
The way we interpret events has a profound impact on our mood and self-esteem. If we constantly filter the world through biased beliefs—such as “I’m not good enough,” “People will always hurt me,” or “Things never work out for me”—we’re more likely to experience difficult emotions like anxiety, hopelessness, and frustration. Our biased thinking doesn’t just skew how we see the world; it shapes our inner emotional landscape.
Low self-esteem, for instance, is often maintained by negative biases. You might discount your achievements, downplay compliments, or dwell on past mistakes. Over time, these thought patterns reinforce a cycle of feeling unworthy, which in turn affects your relationships, work, and overall well-being.
Challenging Biased Thinking
Awareness is the first step toward changing biased thinking. Begin by reflecting on how you interpret situations. Do you often jump to negative conclusions? Are there certain beliefs about yourself or others that seem to colour your perspective? Gently question these assumptions: Is there another way to see this situation? Could my mind be exaggerating the problem?
Moving Toward Balance
As we become more aware of our biases, we can start to replace them with healthier, more balanced beliefs. This doesn’t mean forcing yourself to be overly positive or denying challenges. Rather, it involves cultivating a mindset that is flexible and open to different possibilities. Instead of assuming the worst in relationships, you might begin to assume positive intent. Instead of seeing change as threatening, you might start viewing it as an opportunity for growth.
Our beliefs shape the world we see. And while we can’t always control what happens to us, we can learn to shift the lens through which we interpret those events. In doing so, we create a more compassionate and resilient inner world—one that supports better mental health, stronger self-esteem, and more fulfilling relationships.