More Cognitive Strategies to Change Negative Automatic Thoughts

*Remember that changes of the “heart” often lag behind those of the “head” when adapting to a new situation. In other words, changing negative automatic thought patterns is easier said than done and requires practice.

  • Keep a daily three-column record. In the first column, record the dysfunctional automatic thought. In the next, identify the related logic error, then, in the third, write an appropriate and rational response. (Self-monitoring activity below is a variation).

  • Rehearse positive self-affirmations.(e.g., I am capable of doing this. I can succeed.)

  • Reframe or relable problems to view them from another perspective. For example, try to imagine how another person sees the situation. (e.g., I hate being in math class. If I were the teacher, I’d probably get angry if kids didn’t pay attention to me in class.)

  • Reattribute by looking for the positive in the situation.(e.g., I don’t like being in language arts class, but at least my friends are with me.)
  • Distract yourself by thinking of something else rather than putting yourself down. (e.g., I’ll never get an A in math this year. Hey, I wonder if we have cookies for my study break!)

  • Practice “thought-stopping.” Every time you recognize that you are having a negative automatic thought, say “Stop.” (e.g., I’ll never be able to do this math problem. STOP. yes, I will.)

  • “Inoculate” yourself against the stress or negative thoughts of a particular situation by imagining or planning exposure to the activating event in order to practice new thinking. (e.g., I hate it when the teacher calls on me in class and catches me off guard. If I volunteer to answer a question at the beginning of class, then I’ll be ready.)

  • Think of alternative explanations for what you perceive to be true in a situation. (e.g., I’ll always get C’s because the teacher is too picky, or maybe I’m not understanding what he wants.)

  • Find contradictory evidence for what you perceive. (e.g., This teacher just doesn’t like me. But, she did ask how my weekend went.)

  • Every time you have a negative automatic thought or cognition that interferes with a task, replace it with a task-oriented cognition. (e.g., Replace “I can’t do this homework” with “I can do the title page and the first problem.”)