3/18/2024 0 Comments Common negative automatic thoughts![]() ![]() These arise quickly and without any apparent effort, often in response to specific events (or to other thoughts, feelings, or memories). They are often stated in a conditional ‘if-then’ format (e.g., “If someone is nice to me, then they want something from me”). ![]() These are understood as assumptions that guide behavior across situations. These are understood as deep-rooted, global, and absolute judgments about oneself, other people, and the world (e.g., “I am competent”, “No one can be trusted”, “The world is dangerous and unpredictable”). Moving from the deepest to the most superficial, these are: The CBT model describes different levels of cognition that underpin how we think about ourselves, other people, and the world, shaping our interpretations of events and how we respond to them. The model implies that we can change how we feel by changing how we think. Rather, it is the interpretation of those events – our appraisals, thoughts, or cognitions – that generates emotional responses. But once you create another neural pathway of positive thinking to explore, it will do so.Beck’s cognitive model (Beck et al., 1979) proposes that events are not directly responsible for the way we feel. ‘Your mind will be taking the route of least resistance, so if it is used to reflexing towards negative thinking it will continue to do so. Practice repeating those positive affirmations and allow that to lead in shifting your mindset. ![]() ‘Following on from this, come up with positive affirmations for those phrases and situations. ‘Sometimes it might be phrases that come up particularly often, or situations you are typically having negative thoughts towards. ‘After a week of doing this challenge, you may start to notice a pattern of negative thinking,’ Claire tells us. ‘Then, beside that negative thought, put the opposite positive one.’ Change the patterns ‘This can be in a notepad you keep handy, or even on your notes on your phone. ‘For a week, when you identify yourself having negative thoughts write them down,’ Claire suggests. Try this challenge: Each time you find yourself thinking a negative thought, try thinking of a positive take on it. Once you notice that you’re prone to automatic negative thoughts, what’s next? How can you tackle them? ‘If you do spot yourself thinking in this way, then it’s important to recognise that, and to detach yourself from those thoughts.’ ‘These types are all common in someone experiencing ANTs,’ Claire tells us. ’I always fail’, or ‘I fail at everything I do’
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