Automatic
Negative Thoughts
Often times we believe our thoughts are facts when they are really just thoughts that come and go in our minds. When we're feeling worse, these tend to visit us more often. Don't take my word for it, look over the phrases below with the questions at the bottom in mind.
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.
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?
* This list was created by Kendall & Hollon (1980), "Automatic Thoughts Questionnaire" .