Have you ever had a sudden thought that made you feel anxious or upset for no apparent reason? These are automatic thoughts that are very common in all of us. Our thoughts are extremely powerful and shape the way we feel, behave, and react to different situations we face in our daily lives. They have the power to make us feel happy, uncomfortable, or miserable. Working with an online therapist can help you learn about what automatic thoughts are and how they can affect our lives. It can also support you in learning strategies to deal with negative automatic thoughts and lead a happier life.
On a daily basis, we all have “automatic thoughts” that influence our behavior. These are the words and images that pop into our heads throughout the day.
Mind Over Mood
Understanding automatic thoughts:
Automatic thoughts are the quick, uncontrollable thoughts that pop up in our minds in response to a particular situation, often explaining the situation in a negative way. These thoughts are automatic and often subconscious, meaning that we might not even be aware of them. These automatic thoughts can cause us to feel negative emotions such as fear, anger, anxiety, or sadness. They are often based on distorted beliefs, generalizations, and assumptions, and are not based on reality. For example, if you fail at a job interview, you might have an automatic thought like “I am not good enough” or “I will never get a job”. It is important to recognize these thoughts and understand that they are not facts, but they are merely our interpretations of the situation.
Negative automatic thoughts and their impact:
Negative automatic thoughts can significantly affect our feelings, behaviors, and the way we react to different situations. They can affect our mental and physical health. Negative thoughts can lead to anxiety, depression, stress, and other health problems. Studies have shown that people who experience more negative automatic thoughts are more likely to suffer from mental health disorders. Therefore, it is important to identify these negative thoughts and learn how to deal with them effectively.
Strategies to deal with negative automatic thoughts:
The first step to dealing with negative automatic thoughts is to become aware of them. Once you recognize that you are experiencing negative thoughts, try to identify the triggers. Then, ask yourself if these thoughts are true or not. Are they based on facts or just your assumptions? Once you have identified these thoughts, try to challenge them. Ask yourself if they are helpful or not. If the thoughts are not helpful, try to replace them with positive or realistic thoughts. For example, instead of thinking “I will never be able to lose weight”, replace it with “I can make healthy choices and take small steps to reach my goals.”
Another strategy to deal with negative automatic thoughts is to practice mindfulness. Mindfulness helps you be present in the moment, acknowledge your thoughts and feelings without judging or reacting to them. You can practice mindfulness meditation, deep breathing, or yoga to help you reduce stress and anxiety caused by negative thoughts. Exercise is another great way to deal with negative thoughts as it helps release endorphins, which boost your mood and reduce negative feelings.
Being aware of our automatic thoughts is key to improving our mental and emotional wellbeing. Understanding how these thoughts work and their impact on our lives is the first step to dealing with them. By using strategies such as mindfulness, challenging negative thoughts, and exercising, we can transform our negative thoughts into positive and realistic ones. Remember, our thoughts have the power to shape our lives, so it is essential to pay attention to them and choose our thoughts wisely. Let’s choose to create a more positive and happier mindset to live a fulfilling life.