For example, you might be able to change your physical symptoms by paying attention to your breathing, or you could try to change your behavior by going for a walk or practicing meditation when you feel anxious. In fact, CBT works on the basis that we cannot change our emotions – we can only improve our thoughts and behaviors. Of course, managing negative thoughts is not as simple as changing your reactions to them (" How to Get Rid of Negative Thoughts. Looking at it this way can be reassuring: it’s not that other people don’t have the same thoughts as you, it’s just that they interpret them differently. Instead of worrying unnecessarily, this person picks up the phone to find out what the situation is. This person pushes the negative thought aside because it is not useful, and they cannot respond to a situation that hasn’t happened yet. After all, it is not an irrational thought that there might be an emergency or that someone needs help. Your anxiety worsens, leading to an increased heart rate, shortness of breath and a feeling of being out of control.Īnother person may have the same thought on hearing their phone ring at a late hour. Your surface thought is that something is wrong: this causes you to feel anxious, which leads to you ignoring the phone call. To use one of the most common negative thinking examples from CBT, imagine your phone rings in the middle of the night. Thought – Emotion – Behavior – Physical symptoms You have a thought, which leads to negative emotions, which leads to negative behaviors and physical symptoms of mental illness. The CBT model works on the basis that surface thoughts are not to blame for negativity – it’s our emotional reaction that causes us to feel anxious or stressed. Examples of Negative Thoughts: The CBT Model Luckily, the model used in cognitive behavioral therapy (CBT) is proven to help overcome many examples of negative thoughts, particularly in those with mental illness. No one wants to live a life fuelled by negative thoughts. Although negative thinking doesn’t always mean you have a mental health condition, getting stuck in unhelpful thinking patterns can be indicative of an underlying issue. Examples of negative thoughts are not hard to come by in people with mental illness.
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