Once you’re done thinking a reframed rational thought, write it down. Just keep in mind that this new and reframed thought must be This step also allows you to build a new thought pattern. But, reframing a negative thought into a rational one can help. While I believe in the power of positive affirmations, they are not always enough. This allows you to pause and think rationally before moving forward with the thought, allows you to brainstorm other, more positive thoughts, and gives you a chance to recognize the kind of thinking you’re following in general. The answers to these questions will help you formulate a way to stop automatic negative thoughts. The first thing to do to stop automatic negative thoughts is to challenge your thoughts and ask yourself, “Is there a reason why I’m thinking this way?” “Is there a different way I can reframe this thought?” “What kind of thinking am I following?” How To Stop Automatic Negative Thoughts? 1.Challenge Your Negative Thoughts Now it’s up to you if you want your automatic thoughts to be negative or positive. Automatic negative thinking means that the first response you’re used to is negative and this has been going on as long as it has become a bad habit.ĭid you know that 90% of our thoughts are repetitive? So, there’s a chance that the thought you’re having at this moment will also pop up tomorrow or that you might have had this thought yesterday.Īfter all, if you do something regularly, even self-talk, it’s bound to become a habit. One of the reasons why ANTs exist is because it has become a habit. Increases the risk of psychiatric and psychological disorders.Increases the activity in the amygdala, our brain’s fear response Slows the production of BNDF or brain-derived neurotrophic factor, a protein we need for new brain cell development.Reduces the production of happy hormones such as dopamine and serotonin.Here is how automatic negative thoughts affect our well-being One negative thought will create a wave of negativity. Negative thoughts, automatic or not, can increase our stress levels and change the way we think too. However, no one needs an ANT to add to the negative experience, right? Now, this ANT can directly cause you to feel distressed about going to work the next day.Įven though you may experience negative emotions, it should be kept in mind that even negative emotions shouldn’t be avoided. Not being in a happy emotional state is bound to project your feelings in other aspects too. Here’s an example if your automatic negative thought is, “I am a failure”, then you’re more likely to feel depressed and unworthy, instead of brushing it off as a learning opportunity. An automatic negative thought can trigger negative emotions such as anxiety, sadness, frustration, guilt, feelings of worthlessness, and even anger. Our emotions are an outcome of our thoughts. How ANTs Affect Our Thinking And Emotions? This is an automatic negative thought based on one or more negative experiences in the past. This automatic negative thought is a type of generalization thinking where we assume that we’re going to experience the same thing without consulting that the contexts are different. Here, the focus is on one mistake you’ve made as a partner and taking it to heart without focusing on the other positive aspects. This is a type of selective thinking where we’ve taken one part of the information and ignored the rest of the context. This is when we’ve come to an automatic conclusion about what will happen. This is catastrophic automatic thinking based on specific information. “I won’t ever find a job where I can be happy.”.Here are some common examples of automatic negative thoughts: Automatic Negative Thoughts Examples:
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