Everyone has automatic thoughts: fast, unplanned interpretations of what is happening. "I'll fail at this." "They are annoyed with me." Many are harmless. Some quietly shape your mood and choices all day. Cognitive behavioural therapy (CBT) offers practical tools for noticing these thoughts and testing them.
Common thinking traps
- Catastrophizing: assuming the worst outcome is the likely one.
- Mind reading: believing you know what others think of you, without checking.
- All-or-nothing thinking: "If it is not perfect, it is a failure."
- Overgeneralizing: "This always happens to me."
- Emotional reasoning: "I feel stupid, so I must be stupid."
- Should statements: rigid rules about how you or others must behave.
A simple thought-challenging method
- Catch the thought. Write down exactly what went through your mind, in the words you actually thought.
- Name the feeling and its strength. For example: anxious, 7 out of 10.
- Look at the evidence. What supports this thought? What does not? Stick to facts, not guesses.
- Check for a trap. Which of the patterns above is at work?
- Write a balanced alternative. Not forced positivity, just a more accurate version: "I am nervous about the presentation, and I have prepared well and done this before."
- Re-rate the feeling. Often it drops a point or two. That is enough to make a different choice.
An example
Thought: "My manager did not reply to my message. They must think my work is bad."
Trap: mind reading and catastrophizing.
Evidence for: no reply yet. Evidence against: they were in meetings all day, and their last feedback was positive.
Balanced thought: "They are probably busy. I will check back tomorrow if I have not heard."
Tips
- Start with low-stakes thoughts so the skill is easy to learn.
- Be curious, not harsh. The goal is accuracy, not arguing with yourself.
- Write it down. Doing this only in your head is much less effective.
- Practise daily for a couple of weeks, until it becomes automatic.
A note on support
These steps are for everyday self-reflection and are not a substitute for professional care. If negative thoughts feel constant, overwhelming or unsafe, please speak with a licensed mental health professional or your doctor.
About Changed. Changed starts with how you feel right now and builds a daily plan around the person you want to become. Free on iOS and Android.