When we are stressed and anxious, our Negative Automatic Thoughts (NATs) assault us involuntarily… the thoughts go round and round… they become more and more unhelpful and destructive – they cause us to ‘feel’ distressing emotions – this prevents us from doing things we wish we could/would – and of course procrastinating gives us even more time to think about all the NATs – this helps to confirm the NATs – and so it goes on and on and on… in a vicious circle…
Task: take a moment to consider the diagram below…
When stress becomes a disorder it causes a shift in thinking to ‘Bad Thinking Habits’ – so anxious and depressed people tend to have distorted thoughts and beliefs that cause inappropriate emotional and behavioural responses to even everyday situations – these are known as ‘negative automatic thoughts’, and have the following characteristics:
They are not particularly realistic or logical
They are thoughts and beliefs which increase negative feelings such as anxiety, low self-esteem, and stress
The are self-sabotaging and self-defeating and self-limiting
The neural circuitry is ‘hard-wired’, and happens ‘automatically’ (automatic thoughts)
Summary: Bad Thinking Habits are typically quick and involuntary, they are often negative or critical, and they tend to reinforce existing negative beliefs about oneself or the world.
This is where the vicious circle of negative automatic thinking comes into play. When we experience negative thoughts, they trigger unpleasant feelings, such as anxiety or sadness, which in turn lead to negative behaviors, such as avoidance or escape. These behaviors reinforce our negative thoughts, which in turn trigger more negative feelings and behaviors, creating a self-sustaining cycle. Over time, this cycle can become deeply ingrained, leading to a distorted and unhealthy way of thinking.
Luckily, there is a way out of this cycle. Cognitive behavioral therapy (CBT) is a proven treatment that can help individuals with anxiety disorders to break free from negative automatic thinking and develop more healthy and positive ways of thinking. Through the use of CBT handouts and worksheets, individuals can learn new techniques for challenging and distancing themselves from negative automatic thoughts, such as identifying and testing negative beliefs, or practicing mindfulness and relaxation techniques.
Veronica Walsh, a CBT therapist based in Dublin, specializes in low intensity CBT for individuals with anxiety disorders, offering support and guidance to help break the vicious circle of negative thinking. If you or someone you know is struggling with social anxiety or other anxiety disorders, consider seeking help and learning more about CBT and how it can help improve your quality of life. Remember, healthy thinking leads to feeling good!
View and download the following handouts and mini-workbooks to skill yourself up to use CBT and change your life: change your mind, change your mood…. what automatic negative thoughts of yours bring you on this circular journey?
Well blocking is not what we advise, but certainly, if you learn and apply CBT to examine and challenge and change your negative thinking, it is entirely possible (and proven) to develop new healthier thinking and end self sabotaging behaviours. It only requires an ability to self critique and be open minded about today’s findings on the science of thinking.
Like anything, you have to start from the beginning. Perhaps use this blog as a starting point, going to the ‘Cognitive Behavioural Therapy (Dublin, Ireland) – The Revolution in Psychotherapy – “thinking about thinking…”’ post first, and working your way downwards. There are links in my posts to recommended reading lists. And of course there are real life practitioners all over the world if you want more traditional one-to-one therapy. Give it a go, you’ve got nothing to lose!
Veronica Walsh's CBT Blog Dublin, Ireland 
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Thats me – the way I think alot of the time all right but its a bit of a trick to end or block such thoughts (reflections)
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Hi Simon.
Well blocking is not what we advise, but certainly, if you learn and apply CBT to examine and challenge and change your negative thinking, it is entirely possible (and proven) to develop new healthier thinking and end self sabotaging behaviours. It only requires an ability to self critique and be open minded about today’s findings on the science of thinking.
Like anything, you have to start from the beginning. Perhaps use this blog as a starting point, going to the ‘Cognitive Behavioural Therapy (Dublin, Ireland) – The Revolution in Psychotherapy – “thinking about thinking…”’ post first, and working your way downwards. There are links in my posts to recommended reading lists. And of course there are real life practitioners all over the world if you want more traditional one-to-one therapy. Give it a go, you’ve got nothing to lose!
Good luck.
Veronica
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