I have been the in the loom and doom stage lately. I am in the technology age and can quickly look up solutions to problems. So, I looked the following…
AI – How to challenge negative thoughts:
“Catch it, check it, change it” is a core Cognitive Behavioral Therapy (CBT) technique used to manage negative, automatic thoughts and improve emotional well-being. It involves catching negative thoughts, checking them for accuracy and usefulness, and changing them into more realistic, balanced perspectives.
1. Catch It
Identify Negative Thoughts: Recognize unhelpful or distressing thoughts as they occur.
Spot the Triggers: Notice situations that trigger negative moods (e.g., anxiety, depression, anger).
Ask: “What is my mind saying right now?”.
2. Check It
Evaluate Evidence: Ask if there is concrete evidence to support or oppose the thought.
Identify Distortions: Look for irrational thinking, such as catastrophizing, over-generalizing, or black-and-white thinking.
Assess Utility: Ask if this thought is helpful to your goals or if it is unrealistic.
3. Change It
Reframe Thought: Replace the negative thought with a more rational, balanced, and helpful alternative.
Practice: Consistently apply this technique to shift automatic negative patterns, sometimes by using a journal or app to practice.
Example:
Catch: “I messed up this report; I’m terrible at my job.”
Check: “Is it true I’m terrible? No, I usually do well. I made one mistake.”
Change: “I made a mistake on this report, but I can correct it and learn for next time.”.
This approach helps break cycles of negative thinking, reduces emotional distress, and increases resilience.