Countering Negative Thoughts

Negative automatic thoughts are negative thoughts or beliefs that can pop up automatically in response to a trigger or situation. These thoughts can be unhelpful or irrational, and can contribute to negative emotions such as anger, anxiety, or sadness.

For example, if you are asked to give a presentation at work and you have a NAT such as “I’m going to mess up,” this thought may cause you to feel anxious or uncertain. NATs can be specific to an individual’s experiences and beliefs, and may vary in frequency and intensity.

It’s important to recognise that NATs are just thoughts, and they are not necessarily true or accurate. By becoming aware of NATs and learning how to challenge them, you can work towards developing a more balanced and positive perspective, which can help you manage your emotions and behaviours more effectively.

Some examples of negative automatic thoughts (NATs) include:

• “I’m not good enough.”
• “I’m going to fail.”
• “I can’t do this.”
• “I’m not smart enough.”
• “I’m not attractive.”
• “I’m going to mess up.”
• “I’m a failure.”
• “I’m not worthy of love/respect/success.”
• “I’m going to be rejected/abandoned.”

NATs can be specific to an individual’s experiences and beliefs, and may vary in frequency and intensity.

To challenge negative automatic thoughts, you can try the following steps:

1. Identify the negative thought: Pay attention to your thoughts and try to identify any negative or unhelpful thoughts that come up.
2. Examine the evidence: Look at the evidence for and against the negative thought. Is there any evidence that contradicts the thought? If so, consider the possibility that the thought may not be accurate.
3. Consider alternative perspectives: Think about the situation from different perspectives. Is there another way to look at the situation that might be more helpful or positive?
4. Practice reframing: Try to reframe the negative thought in a more balanced or positive way. For example, instead of thinking “I’m a failure,” try thinking “I made a mistake, but I can learn from it and do better next time.”
5. Use positive self-talk: Practice using positive self-talk to counteract negative thoughts. For example, try telling yourself “I am capable and worthy” when you have a negative thought about yourself.

By challenging negative automatic thoughts, you can work towards developing a more balanced and positive perspective, which can help you manage your emotions and behaviours more effectively.