The ATQ 30 consists of 30 negative statements and asks participants to indicate how often they experienced the negative thought during the course of the week on a scale of 1–5 (1=Low-High=5). Kendall that measures automatic negative thoughts. The Automatic Thought Questionnaire 30 (ATQ 30) is a scientific questionnaire created by Steven D. This will have a negative effect on your self-worth and make you feel that you are always at fault.Automatic negative thoughts (ANT) are thoughts that are negative and random in nature in reference to one’s self. If something isn’t your fault don’t automatically blame yourself. Says is a reaction to how they feel about you. Personalisingīlaming yourself for something that wasn’t entirely your fault or thinking that something somebody Try to remember that we are all responsible for our own lives and have the power to change how the future turns out. I would have got that promotion if it wasn’t for her.Thinking others are always to blame for things that have gone wrong without taking responsibility for your own actions and ability to make things better. What is a more realistic way of thinking? Blaming others Try to recognise when you are magnifying (making bigger) the likelihood of something bad happening – consider just how likely it really is. I think I left my hair straighteners on.Thinking an unlikely disaster is going to happen or attaching too much importance to a negative experience (or too little importance to a positive experience or situation). Magnification (Catastrophising) and minimisation Don’t expect the impossible – be reasonable about what is possible or likely. Using words like ‘should’, ‘must’ and ‘have to’ can make yourself feel guilty and add more pressure. Using words like ‘should’, ‘must’, ‘have to’ and ‘ought to’ can allow guilt to build up and can make you feel like you are failing.īe kinder to yourself. If you make an assumption based on your feelings – challenge this viewpoint by looking for real evidence. Recognise that how you feel about a situation is just a reaction to your way of thinking. I feel anxious about the presentation so I know it’s going to go badly.Thinking that the way we feel about something must make it true. If you find you are comparing yourself to someone else – consider what’s a more helpful way of thinking? Emotional thinking We all have different things that we are good at and we all have different problems and challenges in our lives. Why can’t I go on expensive holidays like Laura?.I am so disorganised I will never be able to juggle things like Jane.Compare and despairĬomparing yourself unfavourably to others. Ban using unhelpful words like ‘always’, ‘never’, ‘nothing’, ‘every time’ or ‘everyone.’ Just because it may have happened once does not mean it will happen again. If something bad happens once, you expect it to happen again and again. Using the words ‘always’, ‘never’, ‘nothing’, ‘every time’ or ‘everyone’ to make unfounded over-generalisations. Swap unhelpful and negative labels for positive re-enforcement: My kids think I am a great mum, I am really good at my job and always put in 100% effort. Giving labels to ourselves or other people. Is that really bound to happen? Labelling Having negative expectations based on previous experience can rule out the real possibility of change. I am never going to lose weight so I may as well eat this cream cake.What’s the point? I know I am going to do badly in this interview.Predicting the future and having negative expectations about what will happen. What’s the evidence? What’s a more helpful way of thinking? Fortune telling: You can’t read someone else’s mind and don’t know what they are thinking. She must be mad with meĭon’t jump to conclusions. Presuming we know what other people are thinking without looking at the evidence. Ask yourself what’s a more balanced and upbeat way of thinking? Jumping to conclusions Mind reading: This is a great opportunity and means that I am valued and trusted.Īctively giving a positive spin to events will help boost your mood. I have got more responsibilities so this will mean more work and longer hours.Feels like you are seeing through dark glasses and can only see the dark side of things without recognising the positive. Seeing the world through a ‘filter’ which only lets you see the negative. Try to take a middle-ground in situations where you are usually too rigid. Try to think that one little mistake or slip-up doesn’t mean complete failure. Things aren’t always either black or white. Either we do it like this or not at all.Can lead people to give up at the first small sign of failure or think too rigidly. Also known as ‘black or white thinking’ – things are either right or wrong, good or bad.
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