![]() They often contain the word "must" or "should." Examples of rules include: Rules are statements about how you believe the world should work or how you and others should behave. For a list of cognitive distortions and how to change them, see Challenging Our Cognitive Distortions and Creating Positive Outlooks from Psych Central. There include "all-or-nothing thinking," "discounting the positives" and "personalizing." It can be helpful to review a list of cognitive distortions to identify your stress-provoking thought patterns. Many negative automatic thoughts fall into one or more broad categories of exaggerated or irrational thought patterns called cognitive distortions. Asking the worst case scenario question may reveal that you think: "He will have an affair when he is away" or "He might die in a plane crash." This causes you stress, but you don't know why. For example, your partner tells you he's going away for work to another city for three days. Worst-case scenario: Asking "What is the worse that could happen?" can reveal a negative automatic thought.The negative automatic thought is "I am no good at public speaking and people will think I am an idiot and laugh at me!" ![]() They may also imagine members of the audience laughing. For example, a person who finds public speaking stressful might imagine themselves turning red and stuttering while giving a speech. Mental images: Sometimes negative automatic thoughts are revealed through mental images.Let your emotions guide you: When you experience negative emotions, ask yourself: "What is going through my mind right now?".Here are some ways to identify negative automatic thoughts: Negative automatic thoughts are the unhelpful thoughts that spontaneously come to mind. (Remember, stress is a response to danger.)įortunately, stress-producing thoughts can be changed. These thoughts (called maladaptive thoughts, cognitive distortions or "stinkin' thinkin'") increase the perceived demands of a situation and/or decrease the perceived resources so that you evaluate a situation as a danger. The way you think about a situation can cause stress.
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