2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
There is a certain type of thoughts that directly affect our mood, we are able to notice and track them, but in most cases, we simply do not pay attention to these thoughts.
I'm talking about negative automatic thoughts (WE). What it is?
We are negative evaluations or interpretations of what is happening around us or within us.
Remember the last time when your mood worsened, you felt irritation, anxiety, anger. Come back to this situation and try to remember what thoughts flew through your head at that moment? These will be negative automatic thoughts.
Example: A friend told you that she finally bought a new mobile phone that she really wanted. And at this moment the thought rushes through my head: "Eh, but I had a terrible year in terms of finances, the virus hit my business and it is not known what will happen next." This thought flew by instantly, we did not have time to really grasp it, but after itself it entailed a feeling of disappointment, maybe anger. And so, in the blink of an eye, our mood changed dramatically, although, literally 10 seconds ago, everything was fine.
The structure of the work of these thoughts is as follows: US - cause negative emotions - negative emotions - worsen the mood.
Working with US is one of the main areas of Cognitive Behavioral Therapy.
Negative automatic thoughts have a number of characteristics:
1. They are fleeting
2. US are specific thoughts about specific events or situations. They can be stereotypical, repetitive, especially with chronic problems.
3. We can be so short and frequent and so habitual that it is difficult to trace them, they become part of our inner space. We do not notice them, for example, we do not notice our own breathing, until we focus on it specifically.
4. These thoughts are often taken to be true, especially when strong emotions prevail. Example: If a person thinks that he is worthless, when he feels that everything is tired, that nothing is working out, then this is perceived as a statement of fact. That is why one of the important tasks of therapy is to help clients stop “swallowing” Namas so that they can learn step by step to check the truthfulness and fairness of their own thoughts.
5. We exist as verbal constructions for example: "I am not capable of anything." Also, we can exist in the form of images. For example, a person with a social phobia may have an image in which he sees himself with a flushed face, sweaty, not like everyone else.
Based on the above, it is important to keep track of your negative automatic thoughts and understand that thoughts are only thoughts, not facts. And therefore, they may not always be accurate and truthful.
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