7 Types of Automatic Negative Thoughts (Avoid These Traps!)

You try to be logical.

You try to stay positive.

But those harsh, instant thoughts still show up—uninvited and loud.

They feel like facts, even when they’re hurting you. That’s the danger of automatic negative thoughts: they run in the background until you’re exhausted and doubting yourself.

I’ve been caught in these traps more times than I can count.

Here’s the good news:

You can stop negative thoughts.

Knowing the types of automatic negative thoughts changed everything, because you can’t avoid a trap you don’t see.

Let’s look at the 7 types of automatic negative thoughts. These are the most common types of negative thoughts that show up automatically.

Once you notice it, challenging automatic negative thoughts becomes easier, and you can then replace them with healthier thinking.

Recommended: How Negative Thoughts Hijack Your Mind (And What To Do About It) – 7 Concerns + Solution

Type #1: Catastrophizing

This is a classic example of automatic negative thoughts (ANTs).

Catastrophizing is when your brain jumps straight to the worst-case scenario.

The American Medical Association shares a post “What Doctors Wish Patients Knew About Stopping Catastrophic Thoughts” here.

Even small problems feel like disasters waiting to happen.

This type of thought can hijack your mood before the day even begins.

Symptoms you may notice:

• Chest tightness
• Racing thoughts
• Difficulty focusing
• Feeling tense or on edge

What you think:

• “This is going to end horribly.”
• “I’ll never get through this.”
• “Everything is falling apart.”

What to Do (3 Fast Fixes)

1. Label the thought – Say: “This is anxiety talking, not reality.”
2. Best–Worst–Real mapping – Write the best case, worst case, and most likely case to regain perspective.
3. Slow your exhale – Long exhalations trigger your parasympathetic nervous system and calm your brain.

Back To You

Catastrophic thoughts are lies in fancy packaging.

You are allowed to expect good things too.

So try to reframe your negative thoughts and expect good things.

Type #2: Mind-Reading

Mind-reading happens when you assume you know what others are thinking — and usually, it’s worse than reality.

This thought pattern makes you anxious, self-conscious, and hesitant to act.

Symptoms you may notice:

• Over-analyzing conversations
• Avoiding social situations
• Feeling exposed or embarrassed
• Constant self-comparison

What you think:

• “They think I’m awkward.”
• “Everyone noticed that mistake I made.”
• “They must think I’m not good enough.”

What to Do (3 Fast Fixes)

1. Ask, “What else could be true?” – Most assumptions are wrong.
2. Relax your body first – Posture affects emotion: drop shoulders, unclench jaw.
3. Focus on kindness, not perfection – Acts of courage build confidence, not flawless performance.

Back To You

You’re not under a microscope.

You’re allowed to take up space.

And remember this, people are carrying their own problems too.

And they are too busy to care about yours.

So don’t overthink and be confident wherever you go.

Type #3: Guilt-Based Thinking

Guilt-based thinking convinces you that rest is laziness and productivity equals your value.

It can lead to overwork, burnout, and exhaustion.

Symptoms you may notice:

• Feeling bad for relaxing
• Anxiety about downtime
• Overcommitting to tasks
• Feeling “behind” constantly

What you think:

• “I should always be doing more.”
• “I’m wasting time.”
• “I’m lazy if I rest.”

What to Do (3 Fast Fixes)

1. Pick 3 main priorities per day – Research shows focusing reduces stress and decision fatigue.
2. Rename rest as recovery – Athletes recover to perform better; you do too.
3. Journal your accomplishments nightly – Shifts focus from guilt to gratitude.

Back To You

Rest is not laziness.

It’s maintenance for your strong mind.

If you don’t love yourself, then who will?

Type #4: Overgeneralization

Overgeneralization happens when you take one mistake and assume it defines your entire life or identity.

The brain’s negativity bias tends to amplify errors over achievements.

Symptoms you may notice:

• Harsh self-criticism
• Avoidance of challenges
• Fear of failure
• Persistent shame

What you think:

• “I always mess things up.”
• “I’m bad at everything.”
• “Nothing ever works for me.”

What to Do (3 Fast Fixes)

1. Ban “always” and “never” – They distort reality.
2. Track 5 wins per week – Helps your brain notice positives.
3. Use daily affirmation cards – Repetition rewires neural pathways.

Back To You

Mistakes don’t define you.

They refine you.

So don’t be afraid of making mistakes, just learn and grow from it.

Type #5: Emotional Reasoning

Emotional reasoning convinces you that your feelings reflect reality.

Feeling overwhelmed becomes proof that you’re incapable.

It just means that you “think” you’re not capable, or worthless.

Symptoms you may notice:

• Feeling incapable
• Mental shutdown or numbness
• Snappiness or irritability
• Overwhelm

What you think:

• “I can’t handle this.”
• “Everything is too much.”
• “I’ll never manage it all.”

What to Do (3 Fast Fixes)

1. Break tasks into micro-steps – Small wins reduce overwhelm.
2. 2-minute reset ritual – Water, breath, quiet.
3. Support sleep with magnesium – Reduces stress and improves calm.

Back To You

Tired does not mean incapable.

You are still strong — just human.

Break big task into smaller ones and tackle them one by one.

This may not be the fastest solution, but it can help you keep your sanity.

Type #6: Self-Blame

Self-blame convinces you that your struggles mean something is wrong with you.

It leads to shame, isolation, and deep emotional pain.

Symptoms you may notice:

• Comparing yourself to others
• Persistent self-criticism
• Feeling defective or broken
• Hiding emotions

What you think:

• “Something must be wrong with me.”
• “I’m too emotional.”
• “I shouldn’t feel like this.”

What to Do (3 Fast Fixes)

1. Speak to yourself like a child – Kindness reduces stress hormones. The American Journal of Lifestyle Medicine found that kindness produces higher self-reported feelings of happiness, calm, gratitude, and inspiration.
2. Reach out to one trusted person – Connection interrupts shame cycles.
3. Read Mindset by Carol Dweck – Helps reframe failure as growth.

Back To You

Remember.

You are not broken.

You are developing.

Type #7: Control Anxiety

Control anxiety convinces you that if you manage everything perfectly, life will finally feel safe.

This thought makes uncertainty unbearable and increases stress.

So do yourself a favor, and rely on the All-Mighty God.

And trust that His plan is perfect.

Symptoms you may notice:

• Constant worry
• Fear of uncertainty
• Difficulty letting go
• Feeling tense about schedules or outcomes

What you think:

• “If I don’t control this, it will fail.”
• “I can’t trust anyone to handle this.”
• “Everything depends on me.”

What to Do (3 Fast Fixes)

1. Two-list method – Separate what you can control from what you cannot.
2. Use “I choose” language – “I choose peace. I choose patience.”
3. Daily meditation – Proven to reduce anxiety and improve clarity.

Back To You

You were never meant to control everything.

You were meant to live with a purpose.

A purpose to serve your Creator.

So you don’t have to do everything and just trust His plan.

Conclusion: Your Thoughts Aren’t the Boss — You Are

Automatic negative thoughts feel powerful, but they are not facts.

Now you know the 7 types of negative thoughts:

• Catastrophizing
• Mind-reading
• Guilt-based thinking
• Overgeneralization
• Emotional reasoning
• Self-blame
• Control anxiety

And you know how to challenge them: spot them, label them, reframe them, and act differently.

Your mind may think negatively…

But you don’t have to believe it.

When you understand automatic negative thoughts, you stop believing every story your mind tells.

Step by step, thought by thought, you can reclaim your peace, strengthen your mind, and embrace the real power of positivity.

You’ve got this. 💛