![]() ![]() In athletes, negative automatic thoughts can lead to burnout (Chang et al., 2017). They found that in people with both depression and HIV/AIDS, negative automatic thoughts are associated with depressive symptoms, and vice versa (Riley et al., 2017). In a study by Riley et al., their focus was on the relationship between automatic thoughts and depression in a research group of people living with HIV/AIDS. Studies have indicated that there are a variety of consequences of being disposed toward negative automatic thoughts rather than positive automatic thoughts. Before long, researchers decided that positive automatic thoughts were also important to study, and particularly the relationship between both positive and negative automatic thoughts (Ingram & Wisnicki, 1988). Relevant research into automatic thinking began with Aaron Beck’s research into how negative automatic thoughts affect the development of depression (Beck et al., 1979). However, people can indirectly control these thoughts by challenging the beliefs that lead to them. Automatic thoughts can be considered “surface-level, non-volitional, stream-of-consciousness cognitions” that “can appear in the form of descriptions, inferences, or situation-specific evaluations” (Soflau & David, 2017).Īs the name indicates, these automatic thoughts cannot be controlled by people directly, since they are reflexive reactions based on the beliefs people hold about themselves and the world. 5 CBT Worksheets For Challenging Negative Self-Talk and Automatic ThoughtsĪutomatic thinking refers to automatic thoughts that stem from beliefs people hold about themselves and the world (Soflau & David, 2017).Cognitive Restructuring of Core Beliefs and Automatic Thoughts. ![]() 50+ Examples of Positive and Negative Automatic Thoughts.Our Cognitive Bias: Construction of the Self-Concept.PERSONALIZATION: You see yourself as the cause of some negative external event, which in fact you were not primarily responsible for. “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him” “He’s a damn louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. Instead of describing your error, you attach a negative label to yourself. LABELING AND MISLABELING: This is an extreme form of overgeneralization. When you direct should statements toward others, you feel anger, frustration, and resentment. SHOULD STATEMENTS: You try to motivate yourself with should and shouldn’t, as if you had to be whipped and punished before you could be expected to do anything. This is also called the “binocular trick.”ĮMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or other fellow’s imperfections). MIND READING: You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out.įORTUNE TELLING: You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. In this way you can maintain a negative belief that is contradicted by your everyday experiences. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that discolors the entire beaker of water.ĭISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. If your performance falls short of perfect, you see yourself as a total failure. If so, practicing reappraisal when you find yourself thinking in this way might be helpful!ĪLL-OR-NOTHING THINKING: You see things in black-and-white categories. Below are some common negative thinking patterns – see if any of them sound familiar or are ways of thinking you notice yourself engaging in. Sometimes we may get stuck interpreting negative or distressing situations in a similar way without examining the evidence for that interpretation. Another activity to try is identifying negative automatic thought patterns. ![]()
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