Once you do that, you check if it is distorted or accurate. The first step is to catch the negative thinking. You can stop negative thoughts by using a cognitive behavioral therapy technique called the 3 C’s! The 3 C’s stands for Catch It! Check It! Change it! Unfortunately, these thoughts tend to be more negative as a way to protect ourselves “in case something bad happens.” The belief that we need to know what will happen in the future in order to feel secure creates a recipe for anxiety, frustration and exhaustion.ĭo you ever ruminate about something you did wrong? Maybe the last week, month or even last year? Everyone has things they feel embarrassed or ashamed of, but the more we pay attention to past perceived failures or mistakes, the more negative our thoughts will be. When something in our life feels uncertain, it is common to attempt to predict what will happen so we feel less anxious. They contribute to negative thoughts, feelings and emotions. Stinkin’ Thinkin’ (Cognitive Distortions)ĭo you ever jump to conclusions? Try to read other people’s minds? Use the word, “should”? Blame others for your pain? Dwell on the bad and minimize the positive? Label yourself or others? Do you have unrealistic expectations? These are all examples of thought distortions that humans experience on a daily basis. The average human brain has up to 70,000 thoughts per day so it makes sense that not all of them are positive! Although negative thoughts may lead to worsening mental health, they can help use identify things in our life we need to change and bring awareness to things that may need our attention. It’s normal to have negative thoughts from time to time. Do you ever wonder, “Why are my thoughts so negative?” Have you noticed that negative thoughts come out of nowhere and it’s difficult for you control them and they affect your self-esteem? In the world of therapy, we call these Automatic Negative Thoughts, or ANTS! If you experience Automatic Negative Thoughts, you are not alone.
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