In my last post I talked about automatic negative thoughts being the reason behind our negative emotions, and explained that it is the meaning that we have attached to people, circumstances and events that trigger the automatic negative thinking cycle rather than the people, circumstances and events themselves.
Today we’ll be looking at ways to identify those negative thinking patterns as the first step towards stopping them and ultimately changing them.
Here are some characteristics of automatic negative thoughts to help you identify them. As you read, try to see if you can relate to any of them:
- Automatic negative thoughts often express themselves as one or two words which we already associate with some negative meaning, for instance, fear or loneliness. Sometimes they don’t express themselves as words at all, but rather as flashes or brief images, or even as memories of scents, sensations, taste, etc. I my case I experienced this in an intensified manner. The memory of a person who had broken my trust in the past was enough to put me in a bad mood, and that memory could be triggered by the mere mention of the person’s name. All of a sudden my demeanor would change to the point that it was clearly discernible to those around me that something was bothering me. This happened because the utterance of single word (the person’s name) triggered a series of automatic negative thoughts associated with that person breaking my trust.
- Automatic negative thoughts are usually very believable to us; when they occur, we tend to grant them the same validity as the validity we ascribe to things we perceive with our senses such as the color or texture of an object. Basically, we think it therefore it must be true.
- Automatic negative thoughts often involve words such as should or ought to, which imply a certain level of expectation whether from ourselves or from others. A person may think, “I should clean the house because it’s a mess.” This is a self-imposed expectation which, if not fulfilled, may result in negative emotions such as self-blame or feelings of failure or low self-esteem. And while it’s true that some “shoulds” are valid, they happen so automatically that we tend to take them at face value without analyzing them or modifying them to fit the situation.
- Automatic negative thoughts tend to exaggerate (or as the book “Thoughts and Feelings” calls it, “awfulize”) the situation. They tend to predict and expect the worst in everything. And while this may have its function in helping us prepare for worst-case scenarios, we must learn to keep these thoughts in the proper perspective as tools rather than as reality.
- Automatic negative thoughts vary tremendously from the way we describe our circumstances or events to others. When speaking to others we tent to describe our situations in a cause and effect context; however, our self-talk about the same situation may include words of blame or guilt or detrimental predictions. For instance I could say to someone, “I’m feeling sad because I hurt your feelings.” But internally, my self-talk would be more like, “I’m a terrible person. I can’t believe I did it again. What kind of a monster am I?”
- Automatic negative thoughts are generally theme-based, especially in the case of chronic emotions. For instance, chronic anger may be caused by thoughts about deliberate hurtful words or behavior from others, and chronic anxiety may be caused by thoughts of danger or impending doom. I could see now that my chronic anger stemmed from my thoughts about other people looking to intentionally hurt me or take advantage of me in some way.
These are just a few of characteristics to help you identify automatic negative thoughts. On my next post I will provide some tips on how to go about stopping the cycle before it spins out of control, and we’ll explore some techniques we can implement to change the direction of our thoughts.
Do you have any additional input on this subject that you’d like to share? If so, please do so in the comment box below.
I’d love to hear from you!
Great post. I struggle with what I am calling “learned helplessness” gained through grief— not really negative thinking I suppose, but tied in somehow. Looking for a way out.
Thank you for sharing. I’d be happy to provide some feedback via email if you’re interested. Contact me if you’d like to connect. 🙂
yes. please, my email is email@example.com
[…] thoughts and learned how they can twist our perception; we’ve also learned about the characteristics of automatic negative thoughts so that we can easily identify them. It is now time to put into practice some techniques to help […]