Introduction
Thousands of thoughts pass through our minds every day; however, some of them are so fast and habitual that we do not even notice them. Aaron T. Beck, one of the founders of cognitive psychology, defines these rapid thoughts as automatic thoughts (Beck, 1976). These thoughts often shape how we perceive events and how we feel about ourselves and the world. Automatic thoughts often arise without passing through a conscious filter of evaluation, and in this way, they can instantly affect a person’s emotional state. For this reason, individuals often find it difficult to recognize why they are experiencing a particular emotion.
However, these thoughts do not always reflect reality. Repeated over time, these patterns become beliefs, turning into generalizations such as “I am inadequate,” “Everyone is better than me,” or “If I make a mistake, I will fail.” According to Beck’s theory, these beliefs are shaped by experiences during childhood and adolescence; people continue to live with them as if they were true without questioning them (Beck, 2011). Critical parenting attitudes, experiences of academic failure, or social exclusion can play a significant role in the formation of these core beliefs. Over time, these beliefs become entrenched in the core of the individual’s self-perception and become permanent.
In daily life, most of us act unconsciously, guided by these automatic thoughts. For example, when our ideas are not listened to in a conversation, we may immediately fall into the thought, “I’m not explaining myself well enough.” However, there may be many other explanations for the situation: perhaps time is limited, or maybe the other person’s attention is distracted. This example shows how narrow the gap between thought and reality can be. These types of cognitive distortions occur more frequently, especially in stressful or uncertain situations, and reinforce negative self-evaluations.
Development
According to cognitive theory, our emotions arise not from events themselves, but from the meaning we assign to them (Beck, 1976). Therefore, the same situation can lead to completely different emotional responses in different people. For example, while one student who receives a low grade on an exam may interpret this as “proof of their inadequacy,” another student may view the same situation as a temporary dip in performance.
This is where cognitive restructuring comes into play. The goal is not to “suppress” dysfunctional thoughts, but to question them and transform them into a more flexible and realistic form (Beck, 2011). As Kube and colleagues (2017) emphasize in their work, the core of this process is the evidence-seeking method. In other words, instead of accepting a thought that arises in our mind as true, we need to look for evidence for and against it. This method enables the individual to distance themselves from their thoughts and evaluate them not as absolute truths, but as mental assumptions.
For example:
Thought: “Others are more successful than I am.”
Is there evidence? What are the concrete examples that support this thought?
Is there counter-evidence? In which areas am I strong and competent?
Alternative thought: “Others may be ahead of me in some areas, but that does not mean I am worthless.”
Thought: “I am inadequate.”
In what situations does this thought arise?
What is my criterion for inadequacy based on?
Reality check: What have I achieved in similar situations before?
This inquiry should not be confused with transforming thoughts into “positive thinking.” The goal is to see reality from a broader perspective and increase mental flexibility. Research shows that this approach reduces depressive symptoms, strengthens self-esteem, and improves problem-solving skills (Hofmann, Asnaani, Vonk, Sawyer & Fang, 2012).
Thinking this way can be challenging in the short term, as it requires individuals to recognize and question automatic thought patterns they have been accustomed to for years. However, in the long term, this effort strengthens emotional regulation skills, increases self-compassion, and enables individuals to respond more calmly to stressful life events. Over time, the person internalizes the fact that their thoughts are not absolute truths, but rather changeable mental interpretations.
Conclusion
The distance between automatic thoughts and reality is often greater than we think. Recognizing and questioning these thoughts is the first step toward developing a fairer view of ourselves. We all fall prey to these little tricks our minds play on us from time to time.
However, we can make it a habit to pause for a moment and ask ourselves the following questions:
“Do I really have to believe this thought?”
“What evidence supports this belief?”
“What evidence supports the opposite?”
“Is a more balanced perspective possible?”
Perhaps mental flexibility involves gently questioning some thoughts rather than fighting every one. Because often, it is not the reality itself that challenges us, but the meaning we assign to it (Kube et al., 2017). Therefore, working with automatic thoughts not only improves psychological well-being; it also contributes to the individual developing a more resilient and flexible attitude in the face of life events. The cognitive restructuring process enables the individual not only to recognize their negative thoughts, but also to establish a more compassionate and realistic relationship with themselves. This is an important component of psychological resilience.
References
Beck, A. T. (1976). Cognitive Therapy and the Emotional Disorders. New York: International Universities Press.
Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond. Guilford Press.
Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440.
Kube, T., D’Astolfo, L., Glombiewski, J. A., Doering, B. K., & Rief, W. (2017). Falsify your beliefs: Cognitive bias modification and cognitive restructuring in the context of expectancy effects. Frontiers in Psychology, 8, 1087.