You may have heard about the term "overgeneralizing," or someone you know has told you to "stop overgeneralizing!" But what exactly does this mean? And how do you actually stop doing this pesky habit? In this blog post, we will define overgeneralization so you know what it means, and we will identify 3 ways you can STOP the overgeneralizing in your everyday thinking!
So, what does overgeneralizing even mean? Overgeneralizing is when we take one experience from our life or piece of information and apply it too broadly, often assuming it’s true in ALL situations. For example, if something goes wrong once, we might think it will always go wrong—and that can lead to negative thinking. It's a common habit, especially when we're feeling stressed or upset, but recognizing it can help us think more clearly and fairly.
Here is an example of how overgeneralizing can lead to feelings of anxiety. Let's say that you once had to give a presentation in one of your classes at school. You did not prepare that well for the presentation and ended up looking disorganized while presenting. Maybe you got a below-average grade! You would overgeneralize this situation by then believing that EVERY TIME you had to give a presentation in class, you would look disorganized and embarrassed. Then, you become very anxious every time you do give a presentation with the expectation you will be embarresed in front of everyone. You may even start to become anxious towards every assignment in your class.
Overgeneralization can really mess with your mindset because it turns one bad moment into a sweeping, negative belief about yourself or the world. It's like thinking, "I messed up this one thing, so I always mess everything up." That kind of thinking puts a lot of pressure on you and can build up over time, leading to anxiety and stress. It creates a cycle where you're constantly expecting the worst, even when things might actually be okay. Breaking out of that habit can help you feel more balanced and less overwhelmed.
Ok, so now you may be asking yourself, "how do I stop overgeneralizing?" Well, here are some simple and easy steps you may use:
1. Catch yourself in the act – Start noticing when your thoughts jump to extremes, like “I always mess things up” or “Nothing ever works out.” Just being aware that you’re overgeneralizing is a big first step.
2. Challenge the thought – Ask yourself, “Is this really true?” Try to think of a few examples that prove the opposite. Chances are, things aren’t as black-and-white as your brain is making them seem. Really try and come at the thought from an objective stance, like you are a judge and are putting the thought on trial.
3. Talk to yourself like a friend – If a friend said what you’re thinking, would you agree with them? Probably not! Try being a little kinder and more realistic with your inner voice—it can make a big difference.
Overgeneralizing is a sneaky thought pattern that can make everyday challenges feel bigger than they really are. By recognizing when it’s happening, questioning those all-or-nothing thoughts, and treating yourself with a bit more kindness, you can start to shift your mindset. Like any habit, it takes practice—but small changes in how you think can lead to a big difference in how you feel. Being more mindful of your thoughts is a great step toward less stress, more clarity, and a more balanced outlook on life.
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