Activity

When you feel ready to begin…

Get present: 

– Take a few deep breaths in and out. 

– Remind yourself that whatever unfolds during this time is honorable.

Why do we practice shifting automatic thoughts?

Automatic thoughts are thoughts that pop into your head in response to a trigger or a difficult event or experience. These thoughts can often leave you feeling anxious, guilty, sad or may increase varying forms of mental and emotional discomfort. 

So often, your thoughts may control how you feel about yourself. For example, a supportive thought can help improve your mood or boost your confidence. An automatic thought can put you down or make you feel bad about yourself. Some automatic thoughts surface so quickly that it can impact you without your noticing. And when this happens it can negatively impact your mood. It is important to be aware of the thoughts that arise for you in moments of stress so that you are able to shift your mindset, using compassion and curiosity – from an unhelpful and stress-induced thought to one that is supportive, considerate and kind-induced. You do this by learning to notice the automatic thoughts, examining them, and shifting to more supportive thoughts.

A quick recap, an automatic thought is:

• Always negative and/or uncooperative.
• Puts you down.
• Makes you feel bad about yourself.
• Causes you distress or discomfort. 
• Can arise swiftly and quickly without you noticing.

Examples of automatic thoughts:

• I don’t have anyone I can count on. 
• I made a mistake at work. 
• The dishes are always dirty. 
• Someone else should do it/I don’t think I can do it. 
• I tried before and I didn’t succeed. 

Reflective Questions to Challenge Automatic Thoughts

What am I feeling right now? 

How does this feeling connect to my thought?

Is this thought helpful? 

How is this thought serving me? 

Am I 100% sure this thought is true? Is there evidence that makes this thought true? 

What proof do I have? 

What is a more helpful thought?

What would I say to a friend if they had this thought?

Thought Recordkeeping Exercise

For the next ten minutes (or more if you need it), using your journal or notebook, write down a recent situation that led to an automatic thought that you have or had. Do not overthink, just let yourself write what comes to mind. 

Situation (Who? What? When? Where?) or Event that Triggered……..

Feeling (What did you feel? Rate each mood, from 0-100 %)……..

Automatic Thought……

Using one or two words, fill in the reflective prompts below: 

This thought is not helpful because…

If a friend had this thought I would say….

The evidence I have that makes this thought true…

I am ___% sure that this thought is true or untrue….

A more helpful thought is….

Closing: After you finish the reflective prompt, take 2-3 deep and slow breaths. Read and observe what you have written. No judgment. Remain open and curious. 

Example of a Thought Record Exercise:

Situation or Trigger: My friend arrived 15 minutes late to our lunch. 

Feeling: Sad (50%), disappointed (30%), anxious (20%)

Automatic Thought: I don’t have anyone I can count on. 

Reflective Prompts:

This thought is not helpful because it suggests that I can’t turn to anyone for help.

If a friend had this thought I would say… “You can count on me. I’m here for you.”

The evidence I have that makes this thought true…is not actual evidence. It is just a feeling I have.

I am 40% sure that this thought is true..

A more helpful thought is I have people that I can count on. Just because my friend arrives late does not mean I cannot count on them. 

______________

Considerations to replace an automatic thought with a compassionate, kind centered, and supportive thought. 

This new, supportive thought must be: 

Realistic: Based on fact/real-life/evidence.

Objective: There is no room for interpretation (does not include bias or judgment).

Constructive: It helps elevate us rather than put us down. 

Shifting Automatic Thoughts Using Gratitude

One way to shift an automatic thought into a supportive thought is to use gratitude. Gratitude allows us to make space for giving thanks to the presence of automatic thoughts. When we invoke gratitude, we are better able to reframe our negative thoughts to helpful thoughts that are compassion centered and supportive. Make sure that the new thought is realistic, objective and constructive. 

Automatic thought:

I don’t have anyone I can count on. 

I made a mistake at work.

Supportive (gratitude based) thought:

I am grateful that I have at least one person I can reach out to for help.

Mistakes are opportunities for me to learn and grow at work.  

Writing Exercise: 

For at least five minutes, write down one to two (or more!)  automatic thoughts that you have. You can include the automatic thought from the previous exercise. Then next to the negative thought, reframe the sentence into a supportive thought and be sure to include what you are grateful for. For example, “The dishes are always dirty.” Using gratitude, “I am grateful that we have plenty of food to eat and dishes to wash.” 

Closing & Reflection 

When your time is up, stop writing, feel your feet on the ground, and take 2-3 deep and slow breaths. Use this moment to acknowledge yourself for one thing. You can start with, “I acknowledge myself for… taking the time to do this activity.” And then close out the activity, knowing you can return to it any time you choose. Well done!