Automatic thoughts are quiet, repetitive messages that recur about certain situations.  They are deeply rooted and are not easily detected.  Nevertheless, they have a powerful influence over your thoughts and actions.

Negative automatic thoughts speak in an absolute manner.  Such as; ‘I will be in trouble’, ‘this will not end’, ‘there is no solution to this situation’, ‘this will break me’, ‘I am the problem’ and so on.  Sometimes these thoughts can feel somewhat impossible to defeat.  However, becoming aware of them is the first and most important step.

How can I break them?

We are advised in

 Casting down imaginations, and every high thing that exalteth itself against the knowledge of God, and bringing into captivity every thought to the obedience of Christ; 2Cor 10:5

What are the guidelines?

 Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things. Phil. 4:8

Now that we have the advice and the guideline, let us discuss how to apply them in everyday situations.

1. Locate consistent patterns, for example, after the negative thought, make an effort to recall what you were thinking about 15 minutes before.  Pinpointing the triggers will be crucial to your success.  this will help you highlight the trend that seeks to lead you down a road of negative thoughts.  Take note of what you see, smell, touch, listen to, read, and the people that you engaged with.  All these can help to trigger different thoughts which may then lead to negative automatic thoughts.
2. Be on guard, after you have identified your trigger guard it faithfully.  This can be done by staying attentive to these automatic thoughts.   When are identified, you can begin to challenge them.
3. Be honest with yourself, how is this negative thought pattern serving you? What are you getting in return? I can imagine your shock at this point, but the truth is you would not be doing it if you were not receiving some benefit from it.  It may be difficult to own that right now but remember, the first important step is awareness.

• It may be serving you by reinforcing negative rules that you have. For example, an automatic thought might be ‘I will be in trouble’ and therefore to stay out of trouble you may create stories or embellish things a little to prevent the trouble that you imagine will happen. You might feel this is justified as it is planning ahead.  Nonetheless, if were to examine the perceived trouble from your automatic thought it may well be a fear that has no grounding in the here and now.

Applying the rules above!!

• Is this true?

It is not on this occasion as you are trying to guess what might happen in the future.

• Is it honest?

It is not honest,  no event have occurred that can justify the thought.

We could cite more examples but I am sure the point is clear.  Apply these guidelines to your negative automatic thoughts and take control of your thought life today.

My e-course  will delve more deeply into the subject. COMING SOON!!!!