Self-sabotage can be attributed to a variety of troublesome thinking patterns or triggers. These triggers play a significant role in causing individuals to undermine their progress and success. First, it is crucial to identify them in order to address self-sabotage. What are they?

One of the triggers that can contribute to self-sabotage is overgeneralizing or catastrophizing. This involves making negative conclusions based on a single fact. For example, have you ever assumed that your entire day would be terrible just because you spilled your morning coffee? Another trigger is shoulds-based thinking. Here, individuals rely heavily on their self-imposed rules and expectations. For example, imagine you expect your favorite restaurant to have a table available at all times, regardless of how busy they are.

Mind reading, another trigger, involves thinking that you can accurately know what others are having on their minds or intending to do. For example, maybe you weren’t invited to a social gathering, so now you assume it's because your friends don't enjoy your company. Discounting the positive is another often-seen trigger where people undermine their positive qualities or achievements. Have you ever dismissed a compliment instead of accepting it with a sincere "Thank you"? For instance, someone praises your artwork, but you brush it off by saying it was just a lucky brush stroke.

Black-and-white thinking is a trigger that leaves no room for middle ground or shades of gray. Imagine a situation in which you receive a critical comment on your work and immediately label yourself a complete failure. Finally, we have personalization, which arises when individuals continuously compare themselves with others. Such behavior leads to self-comparison and results in feelings of inadequacy. Do you measure your worth by comparing yourself to others?

Now, let's try a simple exercise to implement this knowledge. Divide your day into four equal parts. Set an alarm for each part. When it goes off, write down your thoughts at that moment. After the fourth note, review what you've written. Look for patterns in your thoughts. Do any coincide with the triggers we discussed? Repeat this exercise over several days to identify recurring triggers. Gain valuable insights into their impact on you.