Automatic thoughts can often influecen your life without you even realizing it. They speed by so quickly, that you may find yourself feeling and acting without fully understanding the thought. But don't worry - we are here to help you catch those automatic thoughts and uncover their effects!
With the Automatic Thoughts Trainer we will show you some typical situations together with thoughts that could follow. Some of those thoughts are helpful, but others are disfunctional and could evoke negative feelings and behaviors.
Please remember that these are examples that might not apply to everyone's specific situation. In order to effectively deal with disfunctional automatic thoughts, you need to look for them in your own life.
A few hours ago,you sent your friend a text message but he/ she has not responded yet.
This sounds like the dysfunctional thought Fortune telling.
Feeling: fear, powerlessness
Behavior: You shut yourself away because yet one more person has abandoned you.
This thought is a realistic representation of reality, so it is helpful
Feeling: understanding, compassion, eagerness
Behavior: You call your friend, express your understanding of their situation and find time to connect.
This sounds like the disfunctional though Personalization.
Feeling: self-loathing, shame, sadness
Behavior: You might start to avoid others and shut out the world, because you don't want anyone else to see how boring you are.
This thought is a realistic representation of reality, so it is helpful.
Feeling: acceptance, understanding, calmness
Behavior: You talk to other friends and tend to your activities calmly, as you know your friend will answer when he/she gets a chance
Feeling: at ease and maybe a bit annoyed
Behavior: You might text your friend again and sweetly tease him/her for being so absent-minded.
This sounds like the disfunctional thought Overgeneralizing.
Feeling: anger, regret, feeling betrayed
Behavior: Could decide to delete that person from your life and avoid other people because they might be the same.
Feeling: understanding, irritation
Behavior: You might be a little irritated with your friend because you cannot connect, but because you understand that this sort of thing happens, you feel fine with the situation or try to find another way to get in touch.
Feeling: understanding, relief
Behavior: Relating to your friend's busy schedule and waiting for him/her to finish work/school
This sounds like the disfunctional thought Mind reading.
Feeling: guilt, regret, contempt
Behaviour: You might dissect interactions with your friend and find "wongs" that lower your self-esteem. This could result in tip-toeing around everyone and becoming stressed, instead of connecitng to people by being yourself.
You have studied very hard for a test and at the end you did not fail, but got a mark way below your expectations.
Feeling: disappointment, confidence, certainly
Behavior: Even though you are a bit disappointed, you don't let that effect your overall positive mood and carry on with your day.
This sounds like the dysfunctional thought Filtering.
Feeling: self-loathing, shame, worthlessness
Behavior: You avoid doing anything because you believe you are not smart enough to do it anyway.
This thoughts is a realistic representation of reality, so it is helpful.
Feeling: positivity, calmness, acceptance
Behavior: You will carry on with your daily activities and probably try a little harder next time.
This sounds like the dysfunctional thought Personalization.
Feeling: bitterness, tension
Behavior: You might start a conflict with your teacher or avoid a very interesting class because you believe the teacher has a special attitude towards you.
Feeling: mild regret, acceptance
Behavior: You take a mental note of what you should do next time to achieve a higher mark.
Feeling: surprise, inquisitiveness
Behavior: You go to your teacher and politely ask when he/she would be available to discuss your work.
This sounds like the dysfunctional thought All-or-nothing
Feeling: anger, regret, misery
Behavior: You close yourself off of the world and/or engage in risky behavior such as eccessive drinking to ease your sorrow.
Feeling: disappointment, acceptance, sense of belonging
Behavior: You talk to your classmates and decide to celebrate the test with them, even though you didn't get a good mark.
Great job! But remember - those are just examples, you should look for the automatic thoughts that apply to you and your life.
