Negative automatic thoughts (NATs) are negative thoughts that arise spontaneously in response to everyday events. They are automatic, in that they happen quickly and without conscious effort, and they are often based on assumptions or beliefs that we hold about ourselves, others, and the world around us. In this blog, we will discuss what NATs are, how they develop, and how to identify and challenge them.
NATs are a type of cognitive distortion, which means that they are thoughts that do not accurately reflect reality. They are often based on cognitive biases, such as confirmation bias, which is the tendency to seek out information that confirms our existing beliefs, and availability bias, which is the tendency to overestimate the likelihood of events based on how easily they come to mind.
Jason Dudley MBACP
NATs can take many forms, but they generally fall into three categories: negative thoughts about oneself, negative thoughts about the world, and negative thoughts about the future. Examples of negative thoughts about oneself might include “I’m a failure,” “I’m not good enough,” or “I’m unlovable.” Negative thoughts about the world might include “Everything is terrible,” “People are selfish,” or “The world is a dangerous place.” Negative thoughts about the future might include “Things will never get better,” “I’ll never be happy,” or “Something bad is going to happen.”
Why might someone experience NATs
NATs can develop as a result of many different factors, including past experiences, cultural and societal influences, and the way we interpret and make sense of our experiences. For example, if someone has had a series of negative experiences in their life, such as being bullied or rejected by others, they may develop negative beliefs about themselves, such as “I’m unlikable” or “I’m not good enough.” Similarly, if someone grows up in a family or culture that emphasises negative beliefs about the world, such as “The world is a dangerous place” or “People are selfish,” they may internalise these beliefs and develop NATs as a result.
How to overcome NATs
Identifying NATs can be difficult, as they often occur automatically and outside of our conscious awareness. However, there are some common patterns that can help us to recognize them. For example, NATs are often characterised by extreme or absolutist thinking, such as “always,” “never,” or “everyone.” They may also involve overgeneralization, where we take one negative experience and apply it to everything else, or mental filtering, where we focus only on the negative aspects of a situation and ignore the positive.
Challenging NATs involves a process known as cognitive restructuring, which involves identifying and replacing negative thoughts with more positive and realistic ones. This can involve asking ourselves questions such as “Is this thought based on facts or assumptions?” “What evidence do I have to support or contradict this thought?” and “What would I say to a friend who had this thought?” By challenging our NATs in this way, we can begin to develop a more balanced and realistic perspective on ourselves, others, and the world around us.
In conclusion, negative automatic thoughts can have a significant impact on our emotional well-being, our relationships, and our overall quality of life. By understanding what NATs are, how they develop, and how to identify and challenge them, we can begin to develop a more positive and realistic outlook on ourselves and the world around us.
