CBT – Understanding some of your negative thinking

There will be times when others project their own insecurities, fears, sadness, and disappointments, on to you – and at other times, you might do the same to others, and life situations.

One of the things I teach clients who come to me for CBT (cognitive behavioural therapy), is to begin understanding their automatic thoughts.  Below is a list of some of the common automatic thoughts we all have to some degree.  However, how often, and how intrusive these thoughts are, maybe a ‘symptom’ of an underlining issue that might benefit from some attention, greater exploration, and care.


As said, some of these are common to some degree, so as therapists, we work to openly explore these thoughts (and there roots), with you – without negative judgement.


I hope you find these helpful.


From, Novena-Chanel


  1. Mind Reading. You assume that you know what people think without having

sufficient evidence of their thoughts “He thinks I’m a loser”.

  1. Fortunetelling. You predict the future negatively. Things will get worse, or there

is danger ahead “I’ll fail that exam,” or “I won’t get the job.”

  1. Catastrophizing. You believe that what has happened or will happen will be so

awful and un-bearable that you won’t be able to stand it. “It would be terrible if I failed”.

  1. Labelling. You assign global negative traits to yourself and others. “I’m undesirable,” or “He’s a rotten person.”

5. Discounting positives. You claim that the positive things you or others do are trivial.

“That’s what wives are supposed to do – so doesn’t count when she’s nice to me.” Or

“Those  successes were easy, so that don’t matter.”

  1. Negative filtering. You focus almost exclusively on the negatives and seldom notice the positives. “Look at all of the people who don’t like me.”
  1. Overgeneralizing. You perceive a global pattern of negatives on the basis of a single incident. “This generally happens to me. I seem to fail at a lot of things.”

Continue reading “CBT – Understanding some of your negative thinking”

You are brainwashing yourself: The power of positive thinking


Self talk, or, the things you continuously tell yourself about yourself, the world, your expectations, and abilities, is a form of brainwashing.

This brainwashing becomes your ‘automatic thoughts’ – thoughts that you think automatically, without having to ponder or search for conclusions – for example, “he does not like me”, “I always fail”, “people don’t respect me” – and these automatic thoughts become your life story.

If these thoughts are continuously telling you that you are going to fail, you are not good enough, you are unlovable, or that life is too difficult, this becomes your life story. Yes, you have literally brainwashed yourself into making this happen. You begin to act out these expectations, and life gives you what you expect.

Brainwash yourself into expecting the best.

Brainwash yourself by thinking positively (or interrupting negative thoughts by challenging them with a positive thought instead).

Why not spend the next week brainwashing yourself into affirming something that works for you?

Find some audiobooks on YouTube and listen to them everyday as you eat breakfast, drive in the car, take the bus, or before bed.

Create or refresh your LifeBoard/GoalBoard/VisionBoard, and keep it somewhere that you can se it first thing in the morning and as the last thing at night – take a picture of it and print it out to take to work with you, use as a screen saver, and to put in the car. Leave ‘I AM’ statements written on notes all around the house, for example, “I AM Motivated” (along with some other ‘I AM statements), and increase your monthly savings and investment amounts (if money is your goal), so I have to make more income.

You are literally brainwashing yourself.

Think about it, what ways have you been previously brainwashing yourself, and are they supporting or hindering your growth? If you are naturally brainwashing yourself anyway, you might as well make sure it’s positive, right?

Start the work, today. Brainwash yourself, for yourself.

May you have a blessed and productive day ahead; one that truly exceeds all expectations.

From Novena-Chanel

Copyright © 2015. Novena-Chanel Davies. All Rights Reserved.


Novena-Chanel, the Equilibrium Coach, is a Psychotherapist/Counsellor, Coach, Nutritional Advisor, Reiki Practitioner, and Writer.
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