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.

Tweet

Elisha Goldstein, Ph.D. is author of The Now Effect, co-author of A Mindfulness-Based Stress Reduction Workbook, Foreword by Jon Kabat-Zinn, author of Mindfulness Meditations for the Anxious Traveler: Quick Exercises to Calm Your Mind, the Mindful Solutions audio series, and the Mindfulness at Work™ program currently being adopted in multiple multinational corporations. Join The Now Effect Community for free Daily Now Moments, Weekly Updates and tips and free access to a Live Monthly Online Event with Elisha Goldstein, PhD. He is a clinical psychologist in private practice in West Los Angeles.

Like this author?
Catch up on other posts by Elisha Goldstein, Ph.D. (or subscribe to their feed).

Comments

This post currently has 7 comments.
You can read the comments or leave your own thoughts.

Trackbacks

From Psych Central's website:
PsychCentral (May 27, 2009)

Wes (June 1, 2009)

K.C. Bugg, Psy.D. (June 3, 2009)

K.C. Bugg, Psy.D. (June 4, 2009)

Brian Richardson (June 4, 2009)

From Psych Central's Dr. Elisha Goldstein:
Depression: 5 Steps to Prevent Relapse | Mindfulness and Psychotherapy (June 9, 2009)

Jeremy Meyers (September 9, 2009)

From Psych Central's Dr. Elisha Goldstein:
The One Suffering You Could Avoid: Mondays Mindful Quote | Mindfulness and Psychotherapy (November 2, 2009)

From Psych Central's Dr. Elisha Goldstein:
What’s Up with Mindfulness Retreats? What You Need to Know | Mindfulness and Psychotherapy (November 11, 2009)

From Psych Central's Dr. Elisha Goldstein:
Depressed or Overwhelmed? Mondays Mindful Quote with Mother Teresa | Mindfulness and Psychotherapy (December 1, 2009)

From Psych Central's Dr. Elisha Goldstein:
Turning Stress into Calm: 3 Ways Mindfulness Can Help You Through the Holidays | Mindfulness and Psychotherapy (December 2, 2009)

Found Articles: Turning Stress into Calm: 3 Ways Mindfulness Can Help You Through the Holidays | ReWire Your Brain For Love (December 7, 2009)

From Psych Central's Dr. Elisha Goldstein:
3 Steps to Gain Control of Your Mind During the Holidays | Mindfulness and Psychotherapy (December 21, 2009)

From Psych Central's Dr. Elisha Goldstein:
Two Questions You Must Answer to Live the Life You Want | Mindfulness and Psychotherapy (March 17, 2010)

Two Questions You Must Answer to Live the Life You Want | A Mindfulness-Based Stress Reduction Workbook (March 17, 2010)

From Psych Central's Dr. Elisha Goldstein:
When You Can’t Trust Your Mind: Monday’s Mindful Quote with Albert Einstein | Mindfulness and Psychotherapy (April 5, 2010)

Jeremy Meyers (April 8, 2010)

From Psych Central's Dr. Elisha Goldstein:
A Mindful Path Through Depression | Mindfulness and Psychotherapy (April 15, 2010)

Adria Richards (May 7, 2010)

From Psych Central's Dr. Elisha Goldstein:
How the Moments You’re Missing Can Lead to a Better Life | Mindfulness and Psychotherapy (May 12, 2010)

From Psych Central's Dr. Elisha Goldstein:
4 Steps to Getting Free from Limiting Beliefs: Don Miguel Ruiz | Mindfulness and Psychotherapy (May 17, 2010)

From Psych Central's Dr. Elisha Goldstein:
4 Questions to Release Automatic Negative Thoughts (ANTS) | Mindfulness and Psychotherapy (June 2, 2010)

From Psych Central's Dr. Elisha Goldstein:
The Four Questions to Rid Automatic Negative Thoughts | Mindfulness and Psychotherapy (August 8, 2011)

The Four Questions to Rid Automatic Negative Thoughts | A Mindfulness-Based Stress Reduction Workbook (August 9, 2011)

From Psych Central's website:
15 Tips to Boost Your Well-Being and Happiness | Psych Central (January 16, 2012)

15 Tips to Boost Your Well-Being and Happiness | MentalHealthCare (January 16, 2012)

From Psych Central's Dr. Elisha Goldstein:
What Drives Out the Darkness? Wisdom from Martin Luther King, Jr. | Mindfulness and Psychotherapy (January 17, 2012)

    Last reviewed: 27 May 2009