Changing Negative Thought Patterns

One of the lead triggers of anxious or depressed feelings is often negative thinking patterns. Negative thinking patterns are also called negative automatic thoughts because they happen automatically with little awareness that they are skewed toward the negative. Once you become more aware of your automatic negative thoughts, you can begin to challenge them to find out if they are really accurate or not.

Examples of Negative Thoughts

• I’ll never measure up.

• I'm a failure.

• I’m indecisive.

• I’ve always been this way; therefore I can’t change.

• I’m no good.

• No one will ever understand me.

• Things will never get better.

We recommend keeping a daily journal of your most frequent negative thoughts. This will help build awareness around your self-talk.

Questions to Help You Challenge Negative Thoughts

• How do I know if this thought is true or accurate?

• What evidence do I have to support this thought?

• What evidence do I have against this thought?

• Do I have a friend who I can check out these thoughts with?

• Is this thought helpful to me?

• Is this thought encouraging?

• Are there other ways that I can think about this situation or myself?

• Am I blaming myself too harshly?

• Is it really in my control?

• Am I overgeneralizing?

• What would I say to a friend in this situation?

• Can I look for middle ground in this situation?

• Am I making assumptions?

• Am I assuming the worst?

• Am I holding myself to an unreasonable standard?

• Are there any exceptions to these absolutes (always, never)?

Try to have an open mind when considering your negative thoughts. Can you shift them or look at them through a different, kinder, more accurate lens?

If you’re interested in working with a professional to uncover your negative thinking patterns, one of our Licensed Providers can help. Schedule an appointment for counseling today!

Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies.

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