Bad moods can imapct the quaity of your life experiences, performance and relationships. Negative Automatic Thoughts (NATS) are often behind these moods. By developing mindfulness of these thoughts and learning to accept or challenge them can foster better mental health and well-being.
Do you identify with any of these forms of Negative thinking?
All of Nothing (Black or White/Polarized): " If I don't do this, I'll be a loser."
Catastrophizing: " If I lose my job, we will lose everything."
Mind -Reading: "I know my boss is going to reject my idea."
Should: " I should just quit my job."
Need for Approval: " I need you to need me."
Pessimistic: " Life is just a series of roadblocks, I can never get ahead."
Holding on to the Pain:" I need to worry about everything that's wrong in my life."
The first step is awareness. Once you become aware of your automatic thoughts you can begin to better understand them. We always have a choice to either follow our thoughts, let them be or challenge them.
Reshape Your Thoughts Journaling Exercise:
If you notice that a circumstance triggered you to be in a bad mood, journal the event. Describe the situation in detail.
Identify how you FELT in the situtation and how you are currently feeling. (ex.. hurt, anger, lonely, anxious etc)
Step#3 AUTOMATIC THOUGHTS
Write down the thoughts that were triggered by this event
Step#4 WHAT CAN I PROVE?
What evidence can you provide that supports the thoughts from Step#3?
Step#5 NOPE NOT THE CASE
Take a moment and look at your thoughts rationally and write down eveidence that challenges/contradicts those thoughts. TIP: Look at it from other people's perspective. Journal a new perspective.
Step #6: MAINTAIN BALANCE
Consider your response to step 4 & 5. If you were to take in to consideration what you wrote and balance the situation- what comes to mind?
Step #7 : PRESENCE
How do you feel now and how do you feel about the circumstance?
WNY Life Coaching also offer labeling thoughts mindful meditations. Please contact us for more information.