"Challenge Negative Thinking"
We all have negative thoughts, but we do not have to believe them! Just because we feel so and think so doesn't mean it is so. Your thoughts are not always based on truth! If we can learn to choose our thoughts (and WE CAN!!), we regain control of our lives. This seems hard at first as most of our negative thoughts are AUTOMATIC! But it will get easier and easier, and soon you will see these thinking habits leading to positive changes in your life.
Sometimes the thoughts are not always clear. We do not necessarily know what we are thinking. But we may feel this unpleasant feeling... ranging from anxiety to despair.
Characteristics of Automatic Thoughts
1. They do not necessarily arise from reasoning about or reflecting on the situation
2. They "just happen" spontaneously as though by reflex
3. They require no effort
4. They are difficult to "turn off"
5. They can seem plausible or reasonable although they may be far-fetched
6. They can occur in spite of objective evidence to the contrary
7. They often occur in shorthand form--only the essential words (i.e. "alone!")
The first step is paying attention to your thoughts and catching it when the negative automatic thoughts arise. Once you catch that thought and say, "I'm thinking the thought ________", then you can ask yourself these questions. Feel free to print these out for your reference!
Challenge Negative Thinking
Questions to ask yourself to help challenge your negative thoughts or self-talk:
1. Am I falling into a thinking trap?
2. What is the evidence that this thought is true? What is the evidence that this thought is not true?
3. Have I confused a thought with a fact?
4. What would I tell a friend if he/she had the same thought?
5. What would a friend say about my thought?
6. Am I 100% sure that _______ will happen?
7. How many times has _______ happened before?
8. Is _____ so important that my future depends on it?
9. What is the worst that could happen?
10. If it did happen, what could I do to cope with or handle it?
11. Is my judgment based on the way I feel instead of facts?
12. Am I confusing "possibility" with "certainty"? It may be possible, but is it likely?
13. Is this a hassle or a horror? (Really think about it.)
