You either exaggerate the proportions of the problems and shortcomings or minimize the significance of your redeeming qualities.Įxample: You view the world as “out to get you” when something goes wrong. You see one extreme or the other when examining your personal situations. Or, you interpret your friend’s comment about you being too “soft” and “sensitive” as mean, even if they have good intentions. You tend to believe bad things are going to happen in your future.Įxample: You feel a pain in your head and automatically assume a worst case scenario, like an aneurysm. You negatively interpret situations and assume that people are reacting negatively to you, even though you can’t read minds, can't predict the future, or don't have any evidence to support your negative conclusions. However, you tell yourself you’re not good enough because you didn’t receive a big raise or because any of your co-workers could have done just as well. Discounting the positives sucks the joy and celebratory moments out of life and makes you feel inferior.Įxample: Your boss gives you a positive review of your work performance. Even if you do a good job, you tell yourself you aren’t good enough or worthy of celebration. You reject positive comments and experiences by stating that they don’t count or mean anything. This makes your reality dark and distorted.Įxample: You feel a pain in your head and automatically assume a worst-case scenario, like an aneurysm. You focus on one negative detail and blow it up out of proportion by dwelling on it. You use the words “always” or “never” when you talk about this situation or relatable situations you think will result similarly.Įxample: You state that you always get lost when you go on a hike, even though this has only happened once. You view one negative situation or event as a continuous, never-ending pattern of defeat. You don’t give yourself any credit for your hard work. Because you didn’t achieve a perfect score, you don’t consider the high “B” an accomplishment. If a situation isn’t completely perfect, you perceive it as a total failure.Įxample: You missed a couple of questions on an exam. This is an extreme form of thinking where you view things as black or white and cannot see anything in between. I learned about these ten negative thinking patterns through a program offered by my healthcare company. Now, let’s explore different strategies to combat negative, anxious thoughts!įirst, let’s identify ten common patterns of negative thinking. And one day, it will simply become a habit. You must dedicate time and energy to your practice until you gain impressive skills. The first time you try to tame a wild horse, you will get whipped around until you fall off. The key to possessing a tight grasp on the reins is practice. But as long as we have a grip on those reins, we have the ability to steer. Sure, our emotions might run wild at times. If we harness the power to control our thoughts, we will hold the reins to our emotions. The good news is we can learn to identify negative thinking patterns and switch them out for positive thinking. In many scenarios, our automatic thoughts are negative or irrational, and this type of thinking can trigger anxiety. Automatic thoughts pop up in our brains in response to situations, and we often don’t stop to reflect on these thoughts. Oh, you are, too? Cool, let’s navigate this uncomfy feeling together. If you are looking for other Cognitive Behavioral Therapy tools, you may also enjoy our Feelings, Thoughts, and Actions poster or CBT Think-Feel-Do Card Game.Hi, I’m anxious. What would the people who care about you say?.Can you be 100% sure that this is true?.If the worst really did happen, what could you do to deal with it? Who could help you?.If your friend had thought this, what would you tell them?.When these types of thoughts pop up, you can help young people challenge them by asking questions such as: Ways to Challenge Automatic Negative Thoughts Some common automatic negative thoughts that kids have are: Perfect for school counselors and/or therapists who enjoy using cognitive behavioral therapy with children and teens. In addition to a strong internal locus of control. Description A FREE COGNITIVE BEHAVIORAL THERAPY WORKSHEETĭownload our free ways to challenge automatic negative thoughts pdf to help young people develop resilience.
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