5 Common Automatic Thoughts and How CBT Can Reframe Them

Have you ever walked into a room full of strangers and thought to yourself, “Everyone here is stupid,” or maybe, “No one here is going to like me?” Those are examples of common automatic negative thoughts. They are irrational thoughts that float around the edges of your awareness and pop into focus during times of stress or insecurity. 

The theory of automatic thoughts is foundational to the practice of cognitive psychology. Cognitive-behavioral therapy (CBT) is a branch of cognitive psychology that helps people explore their patterns of thinking and behaving. 

CBT techniques teach individuals about reframing automatic thoughts to decrease the impact of negative thinking habits. It is a therapy method commonly used in holistic drug rehab in Los Angeles. 

How Are Automatic Negative Thoughts Formed? 

“Negative and positive experiences both influence the thinking process. They impact every person’s inner dialogue, which also affects self-esteem.”

Positive and negative thoughts shape each person’s life. Thoughts give people the courage to accomplish difficult things, as well as feelings of fear and hopelessness. If left unchecked, automatic negative thoughts can limit your achievements and prevent you from living a happy, healthy life. 

Early childhood experiences form a person’s core beliefs. Core beliefs are deep-seated thoughts that shape how you see the world and yourself. Children who believe that they aren’t smart, capable, or worthy of love have a higher risk of developing negative automatic thoughts. 

Negative and positive experiences both influence the thinking process. They impact every person’s inner dialogue, which also affects self-esteem. 

5 Common Automatic Negative Thoughts

There are as many automatic negative thoughts (ANTs) as there are people to think them. However, many of the most common negative thoughts fall into five main categories. 

1. All-or-Nothing

All-or-nothing thinking is a cognitive distortion that reinforces the idea that things are either “right” or they are “wrong.” This type of thinking doesn’t leave room for compromise, and any mistake may be seen as a catastrophe.

Examples of negative thoughts in this category include things like believing the whole day is ruined because one bad thing happened in the morning or that you are terrible at your job if you don’t get every award or promotion. 

2. Negative Core Beliefs

Dual-diagnosis treatment in Los Angeles and other cities across the U.S. may include addressing negative core beliefs to help reframe automatic thoughts. Negative core beliefs about personal value, lovability, or helplessness can result in negative thoughts about yourself or others. 

People with negative core beliefs may tend to exaggerate or focus on one negative aspect of themselves. Examples of ANTs include thoughts such as, “I am unlikable,” or “If I don’t entertain people, they’ll think I’m boring.”

3. Cognitive Distortions

Every person witnesses life through their own perspective. The cognitive processes involved with shaping a personal perspective can be distorted when people feel pressured. Children who grow up in distress may also develop cognitive distortions. 

Negative thoughts arising from this habit may include overgeneralizations or always expecting the worst to happen. A common ANT might be, “I always fail to meet my goals.”

4. Dysfunctional Assumptions

Everyone makes assumptions now and then. Assumptions are an efficient way for the brain to apply meaning to new information. Sometimes, assumptions are correct, but dysfunctional assumptions are those that hinder an individual’s progress. Assumptions based on negative core beliefs may be dysfunctional. 

Examples of automatic thoughts based on dysfunctional assumptions include “If someone criticizes me, it’s proof I’m no good” or “If I’m not perfect, I’ll be unliked by others.”

5. Irrational Rules

Setting irrational rules for yourself may be based on standards that are unrealistic for anyone. Impossible standards may come from being pressured to meet unrealistic demands as a child.

“Impossible standards may come from being pressured to meet unrealistic demands as a child.”

A child who feels pressured to meet unrealistic demands might grow up to be an adult who believes they will always fail or that they have to be strong under all circumstances. An example of an ANT in this category could be, “If I don’t get straight As in all my classes, I don’t deserve to attend the graduation ceremony.”

Understanding Cognitive-Behavioral Therapy

CBT is an evidence-based form of psychotherapy. The method has been widely studied and found helpful for both physical and mental health. Some of the challenges it is used for include:

• Anxiety
• Chronic pain
• Coping with stress, grief, or distressing events, such as divorce
• Depression
• Irritable bowel syndrome
• Self-esteem
• Trauma

The therapy is meant to be short-term. Each person decides on a therapy schedule with input from their therapist. Some people may see results after only a few sessions, but others may take longer. Most CBT treatment is completed within 5 to 20 sessions, though follow-up sessions may be needed over time. Sessions may take place in groups or in one-on-one private appointments. 

CBT typically involves homework assignments intended to help strengthen specific skills. An example of homework includes keeping a daily log of thoughts and behaviors known as a “Thought Record.”

Some of the common goals of CBT are learning new interpersonal skills and learning to express your feelings in healthy ways. Forming new habits, including reframing common automatic negative thoughts, may also be a goal. 

How Can Cognitive-Behavioral Therapy Help With Overcoming Automatic Thoughts?

“CBT therapists promote techniques and strategies that support change.”

CBT is based, in part, on the idea that thoughts and feelings connect to how the body feels. CBT helps people identify problems with the way they think. CBT teaches the strategies needed to prevent individuals from automatically falling into a negative pattern.

Cognitive-behavioral therapy is sometimes referred to as a “doing” therapy. While talk therapy can be helpful for some people and issues. CBT therapists promote techniques and strategies that support actionable change. Individuals learn how to test their assumptions and replace unhelpful habits with helpful ones. 

A San Fernando Valley drug rehab center might offer several types of CBT to help people reframe automatic thoughts, including:

• Acceptance and commitment therapy
• Dialectical behavior therapy
• Mindfulness-based cognitive therapy
• Schema therapy
• Metacognitive therapy

One or more types of CBT may be recommended for helping with specific types of common automatic negative thoughts and negative core beliefs. 

CBT therapists are specially trained to focus on solutions. Therapy is considered a collaborative experience between the therapist and the client. Unlike other forms of talk therapy, where sessions may go on indefinitely, a major goal of CBT is that the client will reach a point of self-management and no longer need the therapist. 

Put an End to Negative Automatic Thoughts at SoberMind Recovery

Automatic negative thoughts are intrusive thoughts that pop into your head even when you don’t want them to. ANTs may be a response to core beliefs learned in childhood or personal life experiences. Cognitive-behavioral therapy helps clients change the negative ways of thinking that can lead to unwanted automatic thinking. 

CBT is a widely used, evidence-based form of therapy that helps people change thinking patterns and reframe automatic negative thinking. 

SoberMind Recovery provides outpatient and inpatient drug rehab in Los Angeles, CA. We offer a full spectrum of care, from detox services to outpatient care. Cognitive-behavioral therapy is one of the treatments that may be included in a client’s treatment program when seeking treatment for substance use disorder at our recovery center. Contact SoberMind Recovery to speak with one of our clinicians about starting your recovery journey.