Negative thoughts depression

The Anxiety Network began in 1995 due to growing demand from people around the world wanting help in understanding and overcoming their anxiety disorder.  The Anxiety and Stress Clinic and its website, The Anxiety Network, received so much traffic and requests for help that we found ourselves spending the majority of our time in international communication and outreach.  Our in-person anxiety clinic has grown tremendously, and our principal internet tool, The Anxiety Network, has been re-written and re-designed with focus on the major anxiety disorders.  

Negative thoughts make you feel bad - anxious, sad, depressed, hopeless, guilty, angry. Instead of being overwhelmed by these feelings, you can learn to use them as a cue for action. Notice when your mood changes for the worse, and look back at what was running through your mind at that moment. Over the course of a few days, you will become more sensitive to changes in your feelings, and to the thoughts that spark them off. You may well find that the same thoughts occur again and again. How to do it The best way to become aware of negative thoughts is to write them down as soon as they occur. You can to this on a Dysfunctional Thoughts Record (you will find an example of a completed record below). Write down:

  1. The date
  2. The emotion(s) you felt. Give each one a rating out of 100 for how bad it was. Zero, for example, would mean no emotion, 50 a moderate degree of motion, and 100 an emotion as strong as it could be. You could score anywhere between 0 and 100.
  3. The situation. What were you doing when you started to feel bad? This includes, in general terms, what you were thinking about at the time. only put down the geneal topic here (. `Thinking about how difficult life is'). What precisely was going through your mind should go in the next column.
  4. The automatic thought(s). What thoughts were running through your mind at the time you started to feel bad? Try to record them as accurately as possible, word for word. Some of your thoughts may take the form of images in your mind's eye, rather than words. You might for example imagine yourself being unable to cope with a situation in the future. Write down exactly what the image was, just as you saw it.
There may be times when you cannot identify any thoughts or images as such. If so ask yourself what the meaning of the situation is. What does it tell you about yourself, your situation, your future? This may give you a clue as to why the situation is so depressing, or what is making you so anxious, or angry, or whatever. An argument, for instance, might mean to you that a relationship is at an end, of even that you will never be able to have a proper relationship with anybody. Once you can identify the meaning, you will be able to challenge it just as you would be able to challenge any other thought. (Details on how to do this are in `Step II: Answering negative thoughts' below.)

Negative thoughts depression

negative thoughts depression


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