Five Simple Steps to Manage your Automatic Negative Thoughts

Many people want to achieve a goal, success, better relationships, meaningful career and many other things in their lifetime, but somehow internal roadblock keep coming up time and time again.


There are many reasons as to why people sabotage their own life and personal fulfillment. Does it has to be that way?

Of course not… Every person have the ability to make their own choices, have own belief system and the will to execute.

If you truly want to have any kind of success, it is important that you take the time to reflect on your own thought process.

The mind can be use in many ways to achieve progress in positive ways and outcomes, yet most people to do not how to manage the automatic negative thoughts that comes daily in many forms.

Here a simple but useful way to start managing your word triggers and Automatic Negative Thoughts, today.

1.Identify your Automatic Negative Thoughts and triggers.

Automatic negative thoughts, such as “I’m a loser”, “I’m unworthy” or “I fail at everything”, are generally triggered by specific situations, so identify situations that upset you, and try to pinpoint your immediate reaction.

After identifying your habitual negative thoughts, and the situations that trigger them, then recognize the negative effects your Automatic negative thoughts have.

Your negative thoughts may trigger broader patterns of negative emotions, counter-productive behaviors, and additional negative thoughts.

2.Focus on managing your Automatic negative thoughts, not eliminating them.

Automatic negative thoughts are automatic largely because they have recurred many times over many years and you have create a habit of reliving them. So don’t expect them to disappear overnight.

However, it is certainly possible to manage your Automatic negative thoughts, and although they might still occur from time to time, you can learn to prevent Automatic negative thoughts from spinning into downward spirals of more negative thoughts and emotions.

3.Take time to observe your automatic negative thoughts objectively.

The inner monologue that has been cycling through your head since you learned to talk is not “you.” In a sense, “you” are the listener rather than the voice itself.

As the listener, you can shape the nature of that internal monologue, and choose to listen to a more positive voice. Most importantly, you can learn to prevent that little voice – those isolated thoughts – from spinning into full-blown cycles of negative emotion and counter-productive actions.

When an Automatic negative thought occurs, try to observe it objectively. Just because you have “heard it,” doesn’t mean that you have to believe it, or give into it.

Recognize that this thought occurred to you, and let it go. If this technique appeals to you, you may want to explore meditation in more detail, as many meditative techniques are focused on this type of “impartial observation” of thoughts.

Become the observer, be present and get in the moment, away from your past habitual thinking.

4.Just stop it.

Try carrying a 3×5 card with the word “STOP” written on it. When your Automatic negative thoughts pops into your head, pull the card out and spend some time looking at it. Another alternative – wear a rubber band around your wrist, and snap it when your Automatic negative thought occurs.

This technique may seem simplistic but it works,because it quickly brings you into the present moment.

Certainly it is no magic bullet to eliminating your Automatic negative thoughts forever.

Certainly it will help you become more aware of your Automatic negative thoughts, the situations that trigger them, and most importantly, your ability to consciously prevent your Automatic negative thoughts from spinning out of control.

5.Learn to argue with yourself.

Go on the counter-attack. Fight back against the negative thoughts by asking yourself a series of questions that will reveal the Automatic negative thought as false and counter-productive. Try asking yourself these seven kinds of questions:

* Evidence: What is the objective evidence for this Automatic negative thought?

* Exaggeration: Is this Automatic negative thought an exaggeration? Am I over-reacting? Am I over-generalizing?

* Alternatives: What are some other possible explanations?

* Flexibility: Can I evaluate this situation in more flexible terms? Am I thinking in overly rigid, black-or-white, all-or-none terms?

* Utility: Is this belief empowering or counter-productive?

I hope this quick five steps can help you manage those automatic negative thoughts that bombard your mind on a daily basis and eventually reduce them.

Remember that our body and mind cooperate to create our view of reality. It is now known that our DNA itself is altered by our thinking.

Your thoughts are reflected around you in the circumstances of your life. Good or not so good that what you are creating in your life is done by your thinking.

Only you can change the direction of your thoughts to create something else and desirable.

The automatic negative thoughts and limiting ideas we have are there because we trained to have them since childhood and somehow they serve a purpose in keeping each one of us safe in the world according to that training.

I will end this article by saying the following…if you are asking for an improvement in your life, a change of circumstances, more income, or a better relationships then your deep seated old beliefs have to change.

The outer circumstances of our lives will not vary until we have a new understanding within us to resonate to a new level of living, being and using pure energy from our consciousness not our ego.

As always, wish you the best life has to offer in abundance and peace.

To your success…Life Coach Lionel Sanabria

Here is a great way to get started on a new journey Click here to send an email to Coach Lionel and request your complimentary discover Strategy Session

As Featured On EzineArticles

Leave a comment

Your email address will not be published. Required fields are marked *