CBT* – Examples of Troublesome Automatic Thoughts

Automatic thoughts (ATs), like emotions and feelings, “come up” from the Elephant. But they are usually “missed” – as in not consciously recognized or acknowledged by one’s Rider – because the Rider’s focus is naturally tethered to the feelings being felt as well as the ongoing pull, moment to moment, of one’s life experience unfolding. The ATs one has that are of interest in utilizing CBT are those that can be described as “troublesome” – and arguably distorted – that can help to explain why a given feeling or reaction was experienced.

Self-Image Distortions

I’m stupid
I’m not good enough to succeed
I’m weak
I’m inadequate

I’m a failure
I’m incompetent

I’m a fraud

I’m unlikeable
I’m not good enough to be loved
I’m inferior
I’m unattractive

I’m bad
I’m undesirable

I’m unwanted

Cognitive Distortions

“I’m feeling anxious again, just proves I won’t be able to handle it…” (Emotional Reasoning)

“It’ll  terrible if I fail…” (Magnification, a.k.a. “Catastrophizing”)

“I got a ‘D’; god, I’m a lousy student.” (Over-generalizing)

“It was a complete waste of time.” (All-or-Nothing Thinking)

“He thinks I’m a loser.” (Mind Reading)

“I’m a loser.” (Labeling)

“I always get the short end of it.” (Negative Filtering)

“Those ‘wins’ were too easy, so they don’t really matter.” (Discounting Positives)

“My parents are the ones who caused all my problems.” (Blaming)

“I just know I’m going to fail that exam…” (Fortune Telling)

“What if they laugh?” (What If)

“I should exercise more.” (Should Statements)