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{
    "cbt_title": "Identifying and Challenging Negative Thinking Patterns",
    "cbt_image": "",
    "cbt_order": "21",
    "cbt_summary": "<p>\nWhen you catch yourself <b>jumping to the worst conclusions</b> or feeling overly stressed, it's often a sign of negative thinking. This way of thinking dates back to ancient times when humans had to be constantly alert for dangers, like wild animals, to survive. Your brain naturally learned to focus on potential threats, always preparing for the worst-case scenarios. In modern times, you don't face these ancient dangers, but <b>your brain still operates in a similar way</b>.</p><p>It's like having an old<b> alarm system</b> that goes off even when there's no real threat. When you're dealing with things like stress, anxiety, or depression, it can be really challenging to<b> turn off these negative thoughts</b> and see things in a more positive light. Identifying these negative thoughts is like recognizing an<b> outdated alarm</b>. Let's look at a few negative thought patterns that are linked to anxiety:</p><p><b>●</b> <b>All-or-Nothing Thinking:</b> This is when you see things as either perfect or a total disaster, with no in-between.</p><p><b>●</b> <b>Overgeneralization: </b>This is when you take one bad thing that happened and think it will always happen</p><p><b>●</b> <b>Jumping to Conclusions</b>: There are two ways this happens:</p><p><i><b>➢</b></i> <i><b>Mind Reading</b></i>: You guess what others are thinking and assume it's something bad about you.</p><p><i><b>➢</b></i> <i><b>Fortune Telling</b></i><i>:</i> You predict that things will go badly before they even happen.</p><p><b>●</b> <b>Emotional Reasoning</b>: This is when you believe something is true just because you feel it strongly.</p><p><b>●</b> <b>Personalization and Blame:</b> This is when you blame yourself for things that aren't entirely your fault or blame others for your own feelings.</p><p><b>5 steps to change your thinking</b></p><p><b>➢</b> Writing down your thoughts</p><p><b>➢</b> Challenge Your Thinking</p><p><b>➢</b> Compassionate Self-talk</p><p><b>➢</b> Seek Support</p><p><b>➢</b> Positive/Negative Outcomes</p>"
}