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\u2026<\/p>\n
AI \u2013 How to challenge negative thoughts:
\n\u201cCatch it, check it, change it\u201d 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.<\/p>\n
1. Catch It<\/strong><\/p>\n Identify Negative Thoughts: Recognize unhelpful or distressing thoughts as they occur. 2. Check It<\/strong><\/p>\n Evaluate Evidence: Ask if there is concrete evidence to support or oppose the thought. 3. Change It <\/strong><\/p>\n Reframe Thought: Replace the negative thought with a more rational, balanced, and helpful alternative. Example:<\/p>\n Catch<\/strong>: \u201cI messed up this report; I\u2019m terrible at my job.\u201d This approach helps break cycles of negative thinking, reduces emotional distress, and increases resilience. <\/p>\n
\n Spot the Triggers: Notice situations that trigger negative moods (e.g., anxiety, depression, anger).
\n Ask: \u201cWhat is my mind saying right now?\u201d. <\/p>\n
\n Identify Distortions: Look for irrational thinking, such as catastrophizing, over-generalizing, or black-and-white thinking.
\n Assess Utility: Ask if this thought is helpful to your goals or if it is unrealistic. <\/p>\n
\n Practice: Consistently apply this technique to shift automatic negative patterns, sometimes by using a journal or app to practice. <\/p>\n
\n Check<\/strong>: \u201cIs it true I\u2019m terrible? No, I usually do well. I made one mistake.\u201d
\n Change<\/strong>: \u201cI made a mistake on this report, but I can correct it and learn for next time.\u201d. <\/p>\n