Tool 1: Understand the Nature of Thoughts

Our brains are meaning-making machines. We are constantly trying to make sense of the events in our lives.

Much of this processing happens outside our conscious awareness. These thoughts that constantly stream in the background are called Automatic Thoughts.

Although sometimes we are unaware of these automatic thoughts, they can still have a powerful impact on how we feel, and what we do.

Lets see how Jane and Lilys automatic thoughts influenced their reactions to the same situation.

Situation: Partner was 20 minutes late in coming home.

Jane		Lily
Thoughts	What if he got into a car accident? Hes probably badly hurt, or worse. Thats why I cant reach him on the phone!	Hes probably caught up in traffic. He usually calls to let me know when hes running late, but he probably forgot to charge his phone last night.
Feelings	Very anxious, panicky	A little concerned, and slightly annoyed
Body symptoms	Racing heart, tightening chest, breathing faster	Stomach slightly tense

Jane felt anxious and panicky. She repeatedly called her partners cell phone, listened for ambulance sirens, and looked out the window. She also called her mother for reassurance.

Lily felt a little concerned and slightly annoyed. She decided to carry on with what she was doing while listening for the door.

Actual outcome: Both of their partners arrived home safely shortly after and explained that traffic was bad and the phones battery was depleted.

Jane and Lily reacted to the same situation very differently because of the different meanings they had given to the situation. Both of their reactions made complete sense given what they were telling themselves. Janes scary interpretation increased her anxiety and led her to behave anxiously, while Lilys calmer and more probable interpretation did not increase her anxiety much and she was less distracted.

These examples demonstrate that our thoughts do not have to be true to impact how we feel. Our thoughts can have a strong effect even when they are unrealistic and extreme. Thoughts can feel true, even if they are actually not a true reflection of reality.

Just because a thought feels true doesnt make it true.
Dont believe everything you think.
Thoughts are not facts.