Negative Thoughts seem Convincing? Thoughts are Not Facts

By Elisha Goldstein, Ph.D.
May 27, 2009

When we’re not feeling well, our thoughts seem entirely believable and convincing. They are the truth! Here is a simple test to make the point that thoughts are not facts, and we don’t need to take them so seriously.

Here is a list of common negative thoughts adapted from Hollon and Kandall 1980. Look through the list and how believable they seem at this moment. Rate it for yourself on a scale of 1 to 10, 10 being highest.

Automatic Negative Thoughts

1. I feel like I’m up against the world

2. I’m no good

3. What can’t I ever succeed?

4. No one understands me.

5. I’ve let people down.

6. I don’t think I can go on.

7. I wish I were a better person

8. I’m so weak

9. My life’s not going the way I want it to

10. I’m so disappointed in myself

11. Nothing feels good anymore

12. I can’t stand this anymore

13. I can’t get started

14. What’s wrong with me?

15. I wish I were somewhere else.

16. I can’t get things together

17. I hate myself.

18. I’m worthless.

19. I wish I could just disappear

20. What’s the matter with me?

21. I’m a loser

22. My life is a mess.

23. I’m a failure

24. I’ll never make it.

25. I feel so helpless.

26. Something has to change.

27. There must be something wrong with me.

28. My future is bleak.

29. It’s just not worth it.

30. I can’t finish anything.

If you are not as depressed as you have been, how strongly, if at all, do you believe each of these thoughts RIGHT NOW?

When you were at your worst (most anxious or depressed), how strongly did you believe these then?

More often than not, these are much less convincing and believable when we’re feeling well, leaving us to the inevitable conclusion that these thoughts are not facts and we can acknowledge their presence when they come visit us and let them be, knowing that we don’t have to get dragged through the mud with them. Gently bring attention back to what is most important to pay attention to in that moment. You may do this over and over again holding a sense of compassion and kindness toward yourself during this process.

As always, please share your thoughts and questions below. Your interaction here provides a living wisdom for us all to benefit from.

Elisha Goldstein, Ph.D. is a Clinical Psychologist and conducts a private practice in West Los Angeles. He is co-author of A Mindfulness-Based Stress Reduction Workbook (New Harbinger, February 2010) Check out Dr. Goldstein's acclaimed CD's on Mindful Solutions for Stress, Anxiety and Depression, Addiction and Relapse Prevention, and Success and Stress Reduction at Work -- "They are so relevant, I have marked them as one of my favorites on a handout I give to all new clients" ~ Psychiatrist. He also current has a FREE Mindful Companion EBook: Top Mindfulness Quotes and How They Can Support Your Mental Health. If you're wanting an interactive program to find relief from anxiety and stress, check out Dr. Goldstein's progressive online behavioral change program in Aliveworld. If you're wanting to integrate more mindfulness into your daily life, sign up for his Mindful Living Twitter Feed. Dr. Goldstein is also available for private psychotherapy.

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4 Comments to
“Negative Thoughts seem Convincing? Thoughts are Not Facts”

Chaz at 4:39 pm on June 8th, 2009

I think that the time a person can notice just how false these common thoughts are, is when they are helping someone going through though the same exact situation and thought processes. You think they are out of their mind for calling themselves worthless or hopeless! And then you think - wait, I’ve thought those thoughts before. People have told me otherwise…

liz at 6:42 pm on June 10th, 2009

I guess stuff like this is frustrating for me given my experiences and family histroy, feeling in general are viewed as stupid so to hear over and over again this week that my thoughts aren’t real makes me wonder what the heck I’m doing here.

Elisha Goldstein, Ph.D. at 11:48 am on June 12th, 2009

Hi Liz,
The purpose of this is to say that we can get caught up in automatic negative thoughts and self judgments that are mood dependent. So the trick is not to “take the bait” because these thoughts would be different if we were feeling better. Thoughts create actions (e.g., staying in bed) and actions create consequences. So if some automatic negative thought is going to start this chain, I’d want to notice if this is a habit and question it before it starts or exacerbates some downward spiral.

When we’re in a depressive episode, this point is hard to hear and understand. This is more about preventing the relapse into depression. If we are able to stop the chain of automatic negative thoughts and come back to taking care of ourselves in the moment, all the better for a quicker recovery.

aliceyalice at 10:13 am on June 14th, 2009

yay. i scored 173. i don’t have a job or insurance. i have absolutely no income…so i don’t get a therapist. the family i live with believes that my depression is just me being spiteful and that i am just a melodramatic white girl. i was beaten bloody as a child and that’s a minor problem compared to the rest of my experiences.