Understanding Automatic Negative Thoughts

When we don't have the time or energy to think about situations, our brains often guess, leading to hasty and ill-considered decisions. This is especially bad when our conclusions are so negative.

Our thoughts cause physical reactions within us. They release chemicals into our brains and bodies that change our thoughts and feelings. These emotional motives drive our decisions.

When you have cheerful, happy, optimistic, or loving thoughts, your mind and body release chemicals that work together to make you feel good: dopamine, serotonin, and beta-endorphins. These hormones are responsible for making you feel positive emotions.

On the other hand, when we have negative thoughts, they release stress hormones. When we talk to ourselves and reinforce negative thoughts, they grow.

When all these automatic negative thoughts are allowed to go around our minds unchecked, it can lead to feelings of distress, frustration, and anxiety.

When we repeat these automatic negative thoughts, a vicious cycle can begin. Thoughts trigger stress hormones, which leads to more negative thoughts. Repeating these thoughts will lead us to rumination and depression. If we do not control stress, we may become more susceptible to neuropsychiatric disorders like schizophrenia.

Recognize automatic negative thoughts

These negative thoughts can come in the many forms. Sometimes it is illogical or rational. But, on the other hand, it can be downright hurtful.

Examples of automatic negative thoughts:

• "I always fail."
• "I'm sick of math."
• 'I've never been fit.'
• "I'm not creative."
• "I'm not attractive."
• 'She never listens.'

When we repeat these automatic negative thoughts, it is difficult to eliminate them. Fortunately, there is hope! It will doesn't take much time or effort to change your state of mind.

We can resist and control our thoughts. Fortunately, we are free to choose to focus on positive or negative thoughts.

An uncontrolled mind is often filled with a constant stream of fears, anxieties, fears, and distorted perceptions. With some discipline, you can recognize these thoughts to free yourself from the negativity and stress they cause. You can enjoy life despite the daily burdens of living in this world!

Types of automatic negative thoughts

There are many types of automatic negative thoughts. If you can recognize your negative thoughts when they occur, you can give them some attention and rephrase them in a positive light.

All-or-nothing thinks

All-or-nothing thinking makes us think situations are all good or all bad. There is no common ground. This type of thinking rejects any positive aspects or positive aspects of events.

Statements that show this type of thinking are usually over-generalizations about the situation. These phrases often begin with always, never, every time, or with everyone.

Examples:

• Always working in his favor
• Every time we talk, you ignore my needs.
• Everybody hates me
• blaming

Automatic negative thoughts that involve blaming are often the worst. They show that we hold someone or something else responsible for a problem in our lives.

Whenever we will blame someone or something else, we allow ourselves to be a victim of circumstances. Blaming others declares that we are powerless to change anything about the situation and that we do not need to be responsible for our actions.

When we realize our role in the issues in our lives, we can think about that how we can change our actions to make things better.

Examples:

• It was her fault.
• If I did this instead, we'd be better off
• I don't believe that it's my fault you started
• Why did you not do what you were supposed to do?

Focus on the negative

Focusing on the negative aspects of a situation keeps us preoccupied with everything that goes wrong. The more negative things we find the more negatives we create. This kind of thinking also causes us to ignore all the positives in the situation.

We have to try to see events from a balanced perspective. Ideally, we would look for as many positive aspects as negative ones, if not more.

Predicting the future

We tend to anticipate the worst possible outcomes when we try to predict future events while preparing for negative emotions. As a result, fear comes into play and mingles with anxiety about what to expect in the future.

When we expect the worst and have negative feelings, those automatic negative thoughts can become self-fulfilling.