What are Automatic Thoughts and Cognitive Distortions?

Automatic thoughts are rapid thoughts that come to mind in response to internal events (e.g., memories, images) or external events in the environment (e.g., getting promoted, failing an exam, not being invited to a social event, etc.). These types of thoughts are easy to identify as being the surface-level words, sentences, or images that quickly arise in our mind, particularly when our mood is shifting (i.e., becoming sad, anxious, angry, etc.). Automatic thoughts can be broadly categorized as being positive, neutral, or negative in valence. Sometimes people develop a negative bias towards interpreting situations, leading to more negative automatic thoughts. Examples of negative automatic thoughts can include “I only got this far in my career because of luck”, “bad things always happen to me”, “no one likes me”, or calling oneself hurtful names like “loser”. As humans, we often are unaware of these automatic thoughts occurring and we might reflexively believe that these thoughts are true simply because we have them. This can be problematic because we might believe certain negative thoughts about ourselves, others, or the world to be true, when in reality there is little or no evidence to support this way of thinking. In other words, we can become stuck in autopilot mode and believe in our reactive assumptions or conclusions that can contribute to mental health challenges.

There are certain patterns of negative automatic thoughts that are irrational beliefs and common amongst many people, and these are known as cognitive distortions or thinking traps. There are several main types of cognitive distortions, such as:

  • All-or-none thinking: You view a situation based on the extremes rather than the middle (e.g., “If I am not perfect, then I am a failure”)
  • Catastrophizing: You predict the future negatively without considering other more likely outcomes (e.g., “I am going to get into a car accident if I drive on the highway”)
  • Discounting the positive: You do not take into consideration positive experiences, skills, or qualities
  • Emotional reasoning: You think something is true because you “feel” it is, while discounting evidence to the contrary
  • Mind reading: You think you know what other people are thinking and fail to consider other possibilities (e.g., “My friend did not text me back because they are mad at me”)

When is it time to get help?

We all experience negative automatic thoughts, and this is normal. It is not possible to always have positive thoughts, nor it is the goal of cognitive-behavioural therapy (CBT), instead the objective is trying to achieve more realistic and flexible thinking based on all the facts of a particular situation. If you are noticing greater inclination towards negative automatic thoughts that are unrealistic and it is causing or worsening mental disturbances and it is negatively impacting your daily functioning or major responsibilities at work or school, then it might be time to seek professional help.

How can CBT help with negative automatic thoughts and cognitive distortions?

CBT is an evidence-based treatment that is widely used to help individuals learn to identify their negative automatic thoughts and cognitive distortions, emotions, physical sensations, and behaviours. It is important to remember that your thoughts are not facts, and you are not your thoughts. The types of interventions that may be used to address negative automatic thoughts include, but are not limited to:

  • Developing awareness of negative automatic thoughts by asking yourself the question “what is going through my mind?” when you notice your mood changing
  • Keeping a thought log record or diary to various events or examples, critically analyzing thoughts based on evidence, and finding a balanced and alternative way of thinking
  • Practicing mindfulness towards your thoughts and being able to observe them without judgment or attachment
  • Finding coping strategies when negative automatic thoughts may be distressing or overwhelming
  • Engaging in problem-solving if automatic thoughts are consistent with evidence

How can the team at Oakville Centre for Cognitive Therapy help?

At the Oakville Centre for Cognitive Therapy, we have trained psychologists with experience in addressing negative thought patterns and cognitive distortions. If you are interested in receiving evidence-based treatment, please contact us at: 905-338-1397 or admin@oakvillecbt.ca or via our Contact Us page.

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