If I continue to think like this, my negativity will affect my relationships and possibly my health. What are both the short-term and long-term consequences if you continue to think like this? Look at the physical, psychological, professional, emotional, and spiritual consequences. My friends see me as a good, honest and caring person." It's when I try to be perfect that I feel overwhelmed and disappointed in myself."Įvidence against: "I do succeed sometimes. Make sure you see the whole picture.Įvidence for: “I'm hard on myself. Look for evidence (both for and against it) in respect to your automatic negative thought in question #2. “I can hear the voice of my parent saying that I’m a failure and that I’ll never amount to anything." Is there a deep belief or fear driving this thinking? Can you trace your thinking back to a situation or person? Search your heart. It produces unpleasant feelings: sadness, fear, rejection, anger, jealousy, anxiety, stress, frustration, etc. This is self-labelling and disqualifying the positives. Choose one or more from the list of common types of negative thinking and list all your unpleasant feelings. Identify the negative thinking and unpleasant feelings behind your initial thought. If people knew the real me, they wouldn't like me." What thought first popped into your head? This was probably a subconscious or automatic thought that you have had before. This will help you remember it later if you want to go back and study your notes. Briefly describe the situation that led to your unpleasant feelings. Understand Your ANTs (Automatic Negative Thoughts) Print this worksheet and write the answers down - don't try to do this work in your head. Get a lot of practice before you deal with more un-comfortable experiences. You can write about past or current experiences. Write about unpleasant experiences that you would like to have handled differently. The next four steps will help you develop positive energizing thoughts which in turn will produce pleasant feelings. The first six steps will help you identify the automatic negative thoughts, the unpleasant feelings and better understand where they came from. There are 10 steps to the thought/feeling record worksheet.
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