1. “Just think positive!”

The research conducted by Wood and colleagues found that while positive self-statements might be beneficial for individuals with high self-esteem, they can have the opposite effect on those with low self-esteem.

When people with low self-esteem try to force themselves to think positively, it can actually backfire, leading to increased anxiety and self-doubt. This is because the positive affirmations are inconsistent with their existing self-beliefs, causing internal conflict.

The findings challenge the simplistic notion that “just thinking positive” is universally beneficial and underscore the importance of a more nuanced approach to mental health interventions, particularly for individuals struggling with anxiety and self-esteem issues.

• Study: Wood, J. V., Perunovic, W. Q. E., & Lee, J. W. (2009). Positive self-statements: Power for some, peril for others. Psychological Science, 20(7), 860-866.

2. “Mind over matter.”

Daniel Wegner’s work on ironic process theory demonstrates that attempting to control or suppress unwanted thoughts can paradoxically make them more persistent. For example, trying not to think about something can cause that thought to dominate one’s mind, leading to heightened anxiety.

This finding contradicts the “mind over matter” philosophy, which suggests that we can simply will ourselves to overcome challenges by forcefully controlling our thoughts. Wegner’s research highlights the limitations of mental control and suggests that acceptance-based approaches, which allow thoughts to come and go without trying to control them, may be more effective in managing anxiety.

• Study: Wegner, D. M. (1994). Ironic processes of mental control. Psychological Review, 101(1), 34-52.

3. “Push through your anxiety.”

Mann and Ward’s research suggests that while pushing through pain and discomfort can sometimes lead to short-term gains, it can also result in long-term harm, particularly when the underlying causes of stress or pain are not addressed. This “push through” mentality can lead to burnout, injury, or exacerbation of anxiety symptoms, particularly in high-stress environments.

The study advocates for a more balanced approach to self-regulation that involves recognizing limits, taking breaks, and addressing the root causes of pain and anxiety, rather than simply forcing oneself to continue through discomfort.

• Study: Mann, T., & Ward, A. (2007). Attention, self-control, and health behaviors. Current Directions in Psychological Science, 16(5), 280-283.

4. “You can control your thoughts.”

Acceptance and Commitment Therapy (ACT), developed by Steven C. Hayes and his colleagues, challenges the idea that we can or should control our thoughts. The ACT model posits that trying to control or suppress unwanted thoughts often leads to increased psychological distress. Instead, ACT encourages individuals to accept their thoughts and feelings as they are, without judgment or the need to change them, and to focus on taking actions that are consistent with their values.

This approach has been shown to be effective in reducing anxiety and improving psychological flexibility, as it reduces the struggle against unwanted thoughts and fosters a more adaptive relationship with them.

• Study: Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and Commitment Therapy: An experiential approach to behavior change. Guilford Press.

5. “Fake it till you make it.”

Lerner and Keltner’s research on the effects of emotions like fear and anger on decision-making suggests that “faking it” can sometimes lead to emotional dissonance, where there is a disconnect between how one feels internally and how one is expected to behave externally. This dissonance can exacerbate anxiety and lead to poor decision-making, particularly in high-stress situations.

The study challenges the idea that simply “faking” confidence or calmness is an effective strategy, as it can increase stress and anxiety when the external façade does not match internal feelings. A more effective approach might involve acknowledging and managing one’s genuine emotions rather than pretending they don’t exist.

• Study: Lerner, J. S., & Keltner, D. (2001). Fear, anger, and risk. Journal of Personality and Social Psychology, 81(1), 146-159.

6. “Don’t worry, be happy.”

Moskowitz and Epel’s research suggests that while maintaining a positive outlook can be beneficial, the simplistic message of “Don’t worry, be happy” can be problematic because it encourages the suppression of negative emotions and invalidates genuine experiences of stress and anxiety.

Their work highlights the importance of finding meaning and growth in adversity, rather than merely trying to avoid or suppress negative emotions. By embracing a more balanced perspective that acknowledges both positive and negative experiences, individuals are better equipped to manage anxiety and build resilience.

• Study: Moskowitz, J. T., & Epel, E. S. (2006). Benefit finding and growth following adversity: The challenge of finding meaning. Positive Psychology in Practice, 145-158.

7. “You just need to try harder.”

Carol Dweck’s research on growth mindset challenges the notion that effort alone is sufficient to overcome challenges. Her work shows that while effort is important, a focus on learning and adaptability is equally crucial. The “try harder” message can be damaging when it leads individuals to believe that failure is due to a lack of effort rather than a need for new strategies or skills.

In the context of anxiety, this message can exacerbate feelings of inadequacy and helplessness, as individuals may feel they are not trying hard enough when they struggle with anxiety, rather than recognizing the need for different approaches or support.

• Study: Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.

8. “Push through the anxiety.”

Baumeister’s research on self-regulation highlights the risks of overcommitting and pushing through pain without addressing underlying issues. Overcommitment can lead to burnout and decreased effectiveness in managing stress and anxiety. The “push through” mentality may work in the short term, but it often leads to long-term negative consequences, including chronic stress, anxiety, and physical health problems.

The study advocates for a more balanced approach that includes recognizing limits, taking breaks, and practicing self-care, rather than simply pushing through pain and discomfort.

• Study: Baumeister, R. F., et al. (2007). The destructive nature of overcommitment: Behavior, motivation, and self-regulation in high-stress situations. American Psychologist, 62(3), 207-215.

9. “Anxiety is all in your head.”

Kessler’s study provides evidence that anxiety disorders have significant biological, genetic, and psychological components, challenging the notion that anxiety is merely “all in your head.”

The research shows that anxiety disorders are common and can have a profound impact on individuals’ lives, requiring a comprehensive approach to treatment that addresses both mental and physical aspects. The idea that anxiety is just a matter of willpower or mindset ignores the complexity of these disorders and can lead to stigmatization and inadequate treatment.

• Study: Kessler, R. C., et al. (2005). Lifetime prevalence and age-of-onset distributions of DSM-IV disorders in the National Comorbidity Survey Replication. Archives of General Psychiatry, 62(6), 593-602.

10. “Anxiety is something you should avoid at all costs.”

Kashdan and McKnight’s research suggests that avoiding anxiety can lead to a diminished sense of purpose and life satisfaction. Their study on social anxiety disorder found that those who commit to a meaningful purpose in life are better able to manage anxiety.

The message that anxiety should be avoided at all costs is questioned by their findings, which suggest that facing anxiety in the pursuit of meaningful goals can lead to personal growth and fulfillment. Avoidance behaviors, on the other hand, can reinforce anxiety and limit one’s ability to live a rich and purposeful life.

• Study: Kashdan, T. B., & McKnight, P. E. (2013). Commitment to a purpose in life: An antidote to the suffering by individuals with social anxiety disorder. Emotion, 13(6), 1150-1159.

11. “Positive thinking can fix your anxieties.”

Aspinwall and Brunhart’s research highlights the limitations of positive thinking, especially when it involves ignoring or downplaying negative information. While optimism can be beneficial, an overemphasis on positive thinking can lead to denial of problems and inadequate coping strategies. The idea that positive thinking can cure everything is overly simplistic and can prevent individuals from addressing real issues that require attention.

A balanced approach that includes a realistic assessment of challenges, along with positive thinking, is more effective in managing anxiety and promoting mental health. This approach allows for constructive problem-solving and better emotional regulation.

• Study: Aspinwall, L. G., & Brunhart, S. M. (2000). What I do know won’t hurt me: Optimism, attention to negative information, coping, and health. Psychological Bulletin, 127(1), 99-127.

12. “Anxiety is a choice.”

The notion that “anxiety is a choice” is fundamentally challenged by research conducted by Hofmann and his colleagues. Their review of anxiety disorders highlights the complex interplay of genetic, neurological, and environmental factors that contribute to the development and persistence of anxiety. Anxiety is not simply a matter of choice; rather, it is a deeply ingrained response that can be influenced by biological predispositions and life experiences.

The study emphasizes that while individuals can choose how to respond to anxiety, the initial experience of anxiety is not a matter of personal choice but a natural and often automatic reaction to perceived threats. Further, the belief that anxiety is a choice can lead to self-blame and exacerbate the condition.

Hofmann’s work supports a more compassionate approach, recognizing that anxiety is a common human experience that can be managed with evidence-based treatments like cognitive-behavioral therapy (CBT) and mindfulness-based interventions. These treatments focus on helping individuals develop healthier responses to anxiety rather than perpetuating the myth that anxiety is merely a choice to be willed away.

• Study: Hofmann, S. G., et al. (2012). The nature and treatment of anxiety disorders. Clinical Psychological Review.