Understanding types of negative automatic thoughts can help us to begin to consciously recognise and change this type of thinking. Common examples of negative automatic thoughts include:

• Catastrophizing: Imagining the worst possible outcome, no matter how unlikely. Example: "If I make a mistake, I’ll be fired."
• Overgeneralization: Drawing broad conclusions based on limited evidence. Example: "I didn’t get the job I applied for so I’ll never succeed at anything."
• Black-and-White Thinking: Viewing situations in extremes, without considering middle ground. Example: "If I’m not perfect, I’m a failure."
• Mind Reading: Assuming you know what others are thinking, usually in a negative light. Example: "Everyone at the meeting thinks I’m incompetent."
• Personalization: Taking responsibility for events outside your control or blaming yourself. Example: "It’s all my fault that that pitch went badly”
• Discounting the Positive: Ignoring or undervaluing positive experiences or achievements. Example: "That compliment doesn’t count; they were just being nice."

No-one has the ability to think positively 100% of the time. In fact, it’s perfectly natural to experience negative automatic thoughts occasionally. However, if negative thoughts are a frequent feature, they can start to impact your wellbeing, behaviour and relationships. For example, if you are very prone to discounting the positive, you may begin to notice that this NAT impacts your overall self-esteem or that you struggle to trust positive feedback from others. When we become aware of our NATs, we are taking the first step in allowing ourselves to begin to construct healthier ways of thinking. Journaling is a great way to notice patterns in your thinking and internal monologue. Begin by simply writing down your thought processes. What triggered these thoughts? What was the thought? Did this thinking impact your behaviour? How did you feel afterwards?

In this exercise, you will test the evidence for and against your negative automatic thoughts. This exercise is presented in five parts:

1. Start by briefly outlining the situation that led to the negative automatic thought
2. Then put forth the case for the “prosecution” by presenting all evidence that supports your negative interpretation. Try to focus on factual evidence, much like in a real trial!
3. You will then present the evidence for the “defence”. The defence box provides evidence that the negative automatic thought is not true.
4. Then try to think about what an impartial witness would say based on the available evidence.
5. Finally, the “judgement” is a fair, balanced and justified conclusion based on the evidence you have assessed.

When you find yourself with racing negative automatic thoughts, it can be easy to let them snowball. This exercise encourages you to slow down your thinking and anchor yourself in the present moment: