Now you have identified some of your most significant negative automatic thoughts by looking at trigger scenarios. I absolutely didn't feel happy for John. Your answer should be based on how you felt in the specific situation about your thought, not how you feel about it when you have had time to cool down. How strongly do you believe in your thought? (0-100) 100 = completely, 0 = not at all. All my colleges think that John is a better worker and colleague than me. I never get acknowledgment for all of my hard work. What was your negative automatic thought in that specific situation? Be as specific as you can be. The whole office was full when our boss announced that John was going to be the new product manager. I didn't get a promotion at work, John did. What specific situation triggered your depression? Be as specific as possible. What happened? When? Where? Who else was there? As mentioned earlier, the trigger can be anything, for example memories, images, sounds, smells or a specific situation. When describing a trigger, be as specific as possible. "Brainstorm" as many different negative automatic thoughts as you feel. Try to re-experience this event as much as possible and see which negative thoughts are popping up in your head automatically - these are your negative automatic thoughts. If you have difficulties coming up with examples of your negative automatic thoughts start by thinking about your depression and about a certain negative event that triggers your depression. You are now going to identify your negative automatic thoughts. Identifying your negative automatic thoughts the meanings we assign to things predetermines the way we feel and behave about something. After all, the way we deal with events is what causes us to experience emotions, i.e. By noticing these thoughts and their "triggers" you can effectively start to understand how they are leading to a specific emotion in regards to the experience, and judge whether or not that belief is valid and effective, or unhelpful and causing problems. Memories, images, sounds, smells, almost anything can trigger our automatic response system. Like many things, negative automatic thoughts tend to have a trigger that predicates our response according to our beliefs. But it is crucial that you know what your most common negative automatic thoughts are, since they control many of your reactions and cause your depression. Negative automatic thoughts are such a natural part of our consciousness that we don't even notice them and therefore they can be hard to detect. They are often skewed and present a vision of something that isn't entirely true. But, generally, when we are suffering a bad experience, these negative automatic thoughts tend to be extreme and extremely unhelpful. Negative automatic thoughts are realizations or thoughts that tend to jump into one's head automatically, hence their name. Overall, human beings think in remarkably different ways, and there are many different descriptions we use to describe our thought conclusions: like making a mountain out of a mole hill, a crisis out of nothing, letting something get to you, or taking things personally. When used too often and they can be extremely unhelpful as they skew our perspectives without us knowing. We constantly reach conclusions using a variety of different thinking habits, which in some cases can be negative. ![]() We are also going to look at the subconscious effects that problematic thinking patterns can have, and look at how positive and realistic thinking really can automatically help improve your frame of mind and help you overcome depression. We are going to focus on thinking and how non-effective thinking can affect us, and even make us feel worse. So far, we have come almost full circle in looking at the thoughts, emotions and behaviors that affect us when dealing with various problems in life and which contribute to your depression. We will look at your thoughts and try to move away from this predetermined pattern that only makes things more difficult. ![]() ![]() Negative automatic thoughts and thought traps may cause depression. Negative Automatic Thoughts Causing Depression
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