Negative automatic thoughts are the biggest criminals who increase the level of anxiety. Therefore, it is very important to destroy them.
We teach people that they upset themselves. We can’t change the past, so we change how people are thinking, feeling and behaving today.Albert Ellis
According to Albert Ellis, rational thoughts lead to healthy emotions and irrational thoughts lead to unhealthy emotions.
Negative Automatic Thoughts Why Important?
Our negative automatic thoughts; Our mental functions, which are formed without a conscious trial process, deeply affect our emotions and behaviors.
When an event occurs, an automatic thought is formed in our brains. These automatic thoughts determine how we think. How we think determines how we feel. Our speed also determines our feelings.
What would have changed if we could get rid of these automatic thoughts?
How much of our thoughts are hurting us?
Does automatic thinking help?
How much of our thoughts are negative?
What are the negative automatic thoughts that complicate the lives of all of us in everyday life?
Let’s answer these questions together.
What are the negative thinking patterns?
Brain reading: You assume that you know what they think, even though you don’t have enough evidence about people’s thoughts about you.
Fortune-telling: You predict the future, everything will be worse or soon there will be something dangerous.
Disaster: You believe that things that have or will be as unbearable as you can withstand.
Labeling: You install some general negative features to yourself or others.
Ignoring positive things: You claim that the positive things you or others have are insignificant.
Negative filter: you’ll focus on them almost all the time by sorting out the negative things and you’ll rarely notice the positive things
Extreme generalization: if you detect general negative things through a single event.
Thinking in one of the two ends: You look at things and people in all or nothing terms.
What you need to do: instead of focusing on understanding everything simply, you interpret it in terms of how it should be.
Personalization: you attribute a great deal of negative events to yourself, and you don’t see that certain events are caused by others.
Blame: you see someone else as the source of your negative thoughts and refuse to take responsibility for changing yourself.
Unfair comparison: You evaluate events in terms of unrealistic standards; for example, you focus primarily on those who have done better than you, and compare yourself with them.
Regret: You can focus on the idea of what you could do better in the past rather than what you can do now.
What if it is like this? You ask questions like ars What if? ”. None of the answers you receive will satisfy you.
Emotional reasoning: You allow your emotions to guide your interpretation of reality.
Failure to survive: You reject any evidence or argument that may conflict with your negative thoughts. For example, if you have the idea that I am an unloved person, you reject any evidence that people love you.
Focus on the judiciary: Instead of simply accepting and understanding others or events, you look at yourself in terms of good-bad, superior-down assessments. You constantly evaluate yourself and others inadequate and artificial standards. You focus on the judgment of others as well as your judgments about yourself.
Examples of Negative Thoughts
I actually can’t do anything.
All men should see me pretty.
I must be very rich.
I must look perfect.
Everyone should talk about me.
I can’t go there.
You can’t trust any people.
All people are monsters.
All spiders are toxic and harmful.
Experts (Therapists) try to change the faulty thinking patterns listed above using the cbt techniques. For this they offer different alternatives to their clients.
How do automatic negative thoughts occur?
Our negative experiences are our beliefs about events. In these beliefs, it affects our thinking process and when we experience the same kind of event, our ‘automatic thoughts’ emerge.
The point is that when the negative thought comes, we should try to change it. Step by step, we can get rid of the learned helplessness in your brain by transforming negative thought into positive.
I am studying in Florida about Dialectic Behavioral Therapy and Cognitive Behavioral Therapy. I’m doing research on Neuro-Emotional Technique (NET), Cognitive psychology, Metacognitive Therapy.