Evaluating and Managing Unhelpful Automatic Thoughts


Automatic thoughts can frequently be detrimental, influencing our emotions and actions negatively. These thoughts typically arise spontaneously in reaction to specific circumstances and are usually distorted or biased. Here are some strategies for examining and dealing with these automatic thoughts:

Step 1: Identify the Automatic Thought

Recognizing when you’re having automatic thoughts is the first step. They often appear as immediate responses to events, and they may be so habitual that you don’t even notice them.

Step 2: Question the Thought

Once you’ve pinpointed an automatic thought, question its validity. Can you be absolutely certain it’s true? Is there any evidence to support it? If not, it’s probably an unhelpful automatic thought.

Step 3: Consider Alternative Explanations

Are there other ways to interpret the situation? Try to brainstorm as many alternative interpretations as possible.

Step 4: Evaluate the Impact

Consider the effect of this thought on your emotions and behavior. Is it beneficial or detrimental? If it’s unhelpful, changing it might be worthwhile.

Step 5: Replace the Thought

Attempt to substitute the unhelpful thought with a more constructive one. This doesn’t mean replacing it with an unrealistically optimistic thought, but rather with a more balanced and realistic one.

Keep in mind, it requires practice to become proficient at recognizing and altering automatic thoughts. Don’t be disheartened if it appears challenging initially, and consider seeking professional assistance if you’re finding it difficult to manage your thoughts independently.

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