What are automatic thoughts and how do they arise?

Automatic thoughts are ideas, images, or interpretations that appear in our minds spontaneously, quickly, and involuntarily in various situations.

Often, we are not fully aware of them or their influence, but they play a crucial role in how we feel and how we act, especially in the context of anxiety.

Nature of Automatic Thoughts

These thoughts are "automatic" because they are not the result of deliberate reflection or deep reasoning.

They simply "arise" in the stream of our consciousness, as a mental reflex to an internal stimulus (a sensation, a memory) or external stimulus (a situation, a comment).

They can be verbal (short sentences, judgments) or present themselves as vivid mental images.

Although they are brief and fleeting, their emotional impact can be considerable.

Origin and Formation

Thoughts Automatic beliefs don't just appear.

They are derived from our underlying beliefs and schemas, which are deeper, more stable knowledge structures about ourselves, others, and the world.

These beliefs are formed throughout our lives through our experiences, learning, and the influence of our cultural and social environment.

When a situation activates one of these underlying beliefs, it can generate automatic thoughts consistent with that belief.

For example, if a person has the underlying belief "I'm not good enough," when faced with a new work challenge they might experience automatic thoughts like "I'm sure I'll fail" or "I'm not up to it."

Negative Automatic Thoughts (NAT) in Anxiety

In the context of anxiety, automatic thoughts are usually predominantly negative and focused on the perception of threat, danger, vulnerability, or an inability to cope with a situation.

These Negative Automatic Thoughts (PAN) are a key component in the cognitive model of anxiety.

PANs tend to be exaggerated, distorted, or unrealistic, but the anxious person often accepts them as absolute truths without question.

They function as a kind of "filter" through which reality is interpreted, magnifying dangers and underestimating one's own resources.

Identifying and challenging these thoughts is a central goal of cognitive-behavioral therapy.