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”

The Five Principles of Reiki that lead to peace

Today I am remembering The Five Reiki Principles while practicing some deep breathing… Today WILL be a positive and blessed day, because I will make it one.

I) Just for today, I will not be angry.

Anger at others, ourselves, or at the world, creates blockages within our energy, and releases harmful chemicals within our bodies, slowly damaging out system. It is the most complex, silent, and deadly inner enemy.

So for me… “I’m letting go of anger to bring peace into my life, and balance within my body.”

2) Just for today, I will not worry.

Worry and stress usually relies on our future fears, anxieties and ‘predictions’. We allow ourselves to become weighed down with expectations, pressure and at times, the fear of others judging us badly.

The constant stress state causes cortisol to flood our body, as well as adrenaline, drawing blood away from our vital organs, dropping our IQ points by 10-15 points, and slowly unbalancing and affecting our health, thoughts, and lives.

So for me, “Today I let go of worries and the pressures of/from others… I will practice saying ‘No’, and only take on what I want to handle.”

3) Just for today, I will be grateful.

The feeling of gratitude is a truly powerful message to self and the world. Have you ever watched a child’s eyes light up when receiving something they truly want? Have you silently watched as they spend time acquainting themselves with a new toy; trying to understand and memorize everything?

What about watching someone, after an accident, take their first step? Or someone taking their first breathe?

That is gratitude. That is being thankful, in that moment, for everything and anything.

So for me…

“I am truly thankful for all that I have and all that is yet to come. I am grateful for the blessing of life that I have been given, and giving thanks that my friends and loved ones have also risen with me this morning. Thank you.”

4) Just for today, I will do my work honestly.

I do not know about you, but I am a firm believer in intention and the energetic connection we all share.

If I intentionally try to cheat you, or go about my business in a way to harm, damage or steal from you, my business and wealth is based upon lies, the fear of lack/loss, and negative energy.

Honesty, for me, is a value that earns respect and invites honesty from others, and towards ourselves. A lack mentality promotes competition, harm, lies and fear.

So for me…

“I carry out my work honestly and openly, knowing that I am abundant in opportunities, wealth, time, and health. Their is enough for everyone.”

5) Just for today, I will be kind to every living thing.

From the bus driver that may drive off as I run to catch my morning bus (lol), to my Mother that calls a thousand times to ask where I last saw her keys, to the insect that is rested upon my desk… I will show patience, care, and calmness, not just for them, but for my own health and Wellbeing.

So finally, for me…

“I will remember that all living things that I encounter today, all have a part, journey, role and survival aim, just like me. I will not interfere with theirs.”‘

May you have a blessed and productive day ahead; one that truly exceeds all expectations, and harmonizes the energies within you.

From Novena-Chanel

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


Novena-Chanel Davies, the Equilibrium Coach, is Psychotherapist/Counsellor, Coach, Nutritional Advisor, Reiki Practitioner, Workshop Facilitator, and Organizational Consultant.
You can follow me on:

Facebook: www.facebook.com/talktherapylondon

Twitter: @talktherapylnd

Truly Valuing Ourselves… it’s time to rebalance Life’s Cheque Book

When you truly begin to value yourself; your person, time, energy, space and life, you no longer entertain the circumstances, things and people who undervalue it.
Balance your life’s cheque book and start minimising losses; increasing profit.
May today be the day that your value increases.
Have a blessed and productive day guys; one that exceeds your expectations.
Copyright © 2013. All Rights Reserved. Novena-Chanel Davies.