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{
    "cbt_title": "Identifying Automatic Thoughts",
    "cbt_image": "",
    "cbt_order": "22",
    "cbt_summary": "<p>\nImagine your mind is like a super-fast computer that sometimes puts out pop-up messages. These are thoughts that appear in your head without you even trying. Now, when these pop-ups are negative and happen during times when you're feeling down, anxious, or upset, they are called <b>“negative automatic thoughts”.</b> It's like your mind is sending you messages that aren't helpful and can make you feel worse. These negative thoughts are like unwelcome guests who show up a lot. They're often about worrying over things that might never happen, but these thoughts can make you feel really nervous or scared.</p><p>Negative automatic thoughts often make you feel <b>anxious and scared</b>. When you are anxious, the brain tends to focus on potentially dangerous things in the environment <b>to keep you safe</b>. A proactive move to calm yourself down is to recognize and name the problem as automatic thoughts. In the journey of mastering your mind, the recommended strategy for handling negative thoughts is to manage them <b>by changing focus to positive or realistic thought</b>s. Tricks to identify and modify negative automatic thoughts include imagining a <b>happy movie, swapping bad memories with fun ones, telling worries to shush, and writing down awesome things to remind your brain of the good times</b>. When thinking, \"I always mess things up,\" the most suitable way to modify this automatic thought is to remember times you did well to eas<b>e worries and balance negative thoughts with positive memories.</b></p><p><b>Here's a list of the positive effects of identifying your automatic thoughts:</b></p><p>● Recognize the problem</p><p>● Plan a solution</p><p>● Redirect our emotion</p><p>● Get a sense of control</p><p>● Take the blame off ourselves</p><p>● Find support</p><p><b>Pop Quiz\nQ1- Negative automatic thoughts often make you feel:</b></p><p>a. Happy and Confident</p><p><b>b. Anxious and Scared</b></p><p>c. Excited and Energetic</p><p>d. Calm and Relaxed</p><p>Negative automatic thoughts usually make you feel anxious and scared. Imagine these thoughts like uninvited messages popping up in your mind, often telling you things might go wrong or that something bad will happen. These thoughts can make you feel worried or scared even when there's no real reason to be.</p><p><b>Q2- When you are anxious, the brain wants you to think about potentially dangerous things in our environment, in order to keep you safe.</b></p><p><b>a. True</b></p><p>b. false</p><p>It's true that when you feel anxious, your brain starts to focus on things around you that could be dangerous. This is like your brain's way of trying to protect you. It's always on the lookout, kind of like a guard, trying to keep you safe from any trouble. Sometimes, though, it gets a little too protective and makes you worry about things that aren't actually dangerous, which is what happens when you feel anxious for no clear reason.</p>"
}