Negative Thoughts seem Convincing? Thoughts are Not Facts

[David Baxter PhD]

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.

 

[Always Changing]

Is it possible to see a list of the opposite (positive) thoughts below this post so that after reading the above, if a person is already depressed while reading the above they can read the positive thoughts to counteract the ones on the list above.


Good post and I am glad to see it here.

 

[David Baxter PhD]

Excellent suggestion. However, it's 1 am for me and I don't have the brainpower to do it at the moment.

Any volunteers who are more awake?

 

[ladylore]

Tomorrow, as it's late here too. Any other takers?

 

[Always Changing]

Sorry Bedtime here also. (actually hrs and hrs ago)

 

[HBas]

For me personally

1.I have the ability to change my world one step at a time.

2.I am good in so many ways, my imperfections makes me unique. I am better for it because it also gives me the ability to relate to other people?s feelings and insecurities.

3.I do succeed every day in so many ways. I know that I don?t have to measure my success against the world?s idea of it. I have to establish what it is that will make me feel successful and focus on that, so I have to find out what the word success means to me before I peruse it.

4.Awesome that no one understands me, that makes me unique! I love being a bit different from everybody else.

5.Although I have let people down, I choose to try my best to be good to the people in my life today. I am not responsible for other peoples lives, I am responsible for the way I treat them because I am the only one that I can control.

6.I know I can go one because there is some great reason for me being alive. I will get up and go spoil myself with a smile to myself today, I deserve it.

7.I am the way I am for a reason. I choose to embrace my unique qualities and make it work in the best possible way!

8.I am strong enough to try again. Being humble, loving, meek, shy, quiet or peaceful are each an individual good quality. I am strong enough to embrace my softer qualities.

9.I have a life. It may not be there yet but it?s a journey and I will take baby steps towards being exactly where I want to be. I know I have the ability to lead myself if I decide where I want to go.

10.My flaws give me the ability to grow. I will embrace it.

11.I choose to discover one good thing about my surroundings and ability everyday starting right now.

12. I have to take a deep breath right now.

13.I know I can. I am so glad I have the ability to start something today.

14. I have the ability to be what I want to be within. I will look for my good qualities and embrace it.

15. I am here. I choose to make it as nice for myself as possible. I do have the ability to change my surrounding if needs be but right now, it is time to focus on the good all around me.

This is it for me cause I am out of time... my day is about to start! It has been awesome trying to find positive answers ... I will enjoy returning later to see some other positive answers!

Hope everyboday has a great day!

 

[Jazzey]

Those are great HBas...I'm putting them in my pocket for today and adopting them if you don't mind?

13.I can’t get started - "I can get started if I break it up into smaller bits - one bit at a time". Hmm. I tried to find the positives in the remainder of the quotes above this morning. I find it very hard to find the positive equivalent. I'm impressed HBas. You made it look so easy above. 13 is the only one for which I could find something.

 

[HBas]

AAAaahhh thanks Jazzey! I must admit that it was not easy at all! This post is a wake up call!

I will take your number 13 in stead - that is really the way to do it and we often forget - Thank you. :airkiss:

Nr. 30 really gets me now ... hehe :bonk:

 

[Jazzey]

30. I can't finish anything = " It may take me a little longer, but I will finish things and I'm ok with it taking a little longer"?

What about that HBas? My only concern is that I'm not sure it isn't 'cheating' . But this has been my little mantra for the past little while now.

:hug: :hug: :airkiss: HBas - thank you.

 

[HBas]

Thank you so much!:love-it::hug: