Week 5: Automatic Thoughts

Catching the "Hot Thoughts"

What are Automatic Thoughts? They are the quick, fleeting thoughts that pop into our minds spontaneously throughout the day. We often don't even notice them, but they have a huge impact on how we feel.

They are like a running commentary on our lives. When we are depressed or anxious, this commentary tends to become negative, critical, and biased.

Characteristics of Automatic Thoughts

Spontaneous: They just pop up; you don't try to think them.
Specific: "I messed up that email" (not just "I'm bad").
Believed: We usually accept them as 100% true facts, even if they aren't.
Condensed: Often just a word or image ("Loser," "Disaster").

How to Catch Them

The key is to notice when your mood changes. Ask yourself:

"What was just going through my mind?"

Week 5 Homework: The 3-Column Record

This week, your only job is to catch the thoughts. Don't try to change them yet. Just write them down.

Situation Who, what, where, when?	Emotion What did you feel? (0-100)	Automatic Thought What went through your mind?
Example: Saw a group of friends laughing.	Sad (80%), Insecure (90%)	"They are probably laughing at me. I don't fit in anywhere."