Have you ever caught yourself thinking something without even realizing it? Maybe you’re walking into a meeting and a little voice in your head says, “I’m going to mess this up,” or you post a photo and immediately think, “No one’s going to like it.”

Those quick, almost reflex-like thoughts are called automatic thoughts. They pop up without warning and often without our conscious permission. What’s tricky is that these thoughts can seriously influence how we feel and act, even though we’re barely aware of them.

Automatic thoughts are not just random, either. They’re deeply tied to our beliefs about ourselves, others, and the world around us. And while some automatic thoughts can be neutral or even positive, many are negative and self-critical — and when they go unchecked, they can seriously mess with our mood, relationships, and even our health.

In this guide, we’re going to take a deep dive into the world of automatic thoughts. We’ll explore what they are, the different types you might encounter, real-life examples, and how you can start noticing — and challenging — the ones that aren’t doing you any favors. Let’s get into it.

Common Examples of Automatic Thoughts (with Table)

Before we dive deeper, it might help to look at some clear examples. Here’s a simple table showing common automatic thoughts, the situations where they might pop up, and the feelings they often trigger.

Notice how quick and almost automatic these thoughts are? You’re not sitting there logically thinking them through — they just appear. That’s the thing about automatic thoughts: they often slip by without any real evidence to back them up.

Different Types of Automatic Thoughts (with List)

Now that you’ve seen examples, let’s talk about the different categories of automatic thoughts you might notice in your own life. These can be helpful to recognize because they give you a starting point for challenging them later.

Here are the most common types:

• Catastrophizing
  This is when your brain jumps straight to the worst-case scenario. For example:
  “If I make a mistake during my presentation, I’ll get fired.”
• Mind Reading
  You assume you know what others are thinking — and it’s usually something bad.
  “He didn’t reply to my text. He must be mad at me.”
• All-or-Nothing Thinking
  You see situations in black-and-white terms, with no middle ground.
  “If I don’t ace this test, I’m a total failure.”
• Overgeneralization
  You take a single event and turn it into a sweeping generalization.
  “I failed this job interview, so I’ll never get hired anywhere.”
• Personalization
  You blame yourself for things that are outside your control.
  “The team project failed because I’m a terrible leader.”
• Emotional Reasoning
  You believe that because you feel something, it must be true.
  “I feel worthless, so I must be worthless.”
• Labeling
  You attach a negative label to yourself or others.
  “I’m such an idiot.” or “He’s a jerk.”
• Should Statements
  You set rigid rules for yourself and beat yourself up when you don’t meet them.
  “I should always be successful. If I’m not, I’m a failure.”
• Disqualifying the Positive
  You reject positive experiences by insisting they don’t count.
  “They said I did a good job, but they were just being polite.”
• Fortune Telling
  You predict that things will turn out badly, no matter what.
  “There’s no point in trying. I know I’ll fail.”

Recognizing which category your automatic thought falls into can be incredibly empowering. It gives you that extra moment to pause, breathe, and ask: “Is this really true?”

FAQs About Automatic Thoughts

Are automatic thoughts always negative?
Not always! Automatic thoughts can be positive, neutral, or negative. However, when we talk about automatic thoughts in mental health conversations, we’re usually focusing on the negative ones because they tend to have a bigger emotional impact and are often connected to issues like anxiety, depression, and low self-esteem.

Can automatic thoughts be changed?
Absolutely. While you can’t always stop automatic thoughts from popping up, you can change how you respond to them. Cognitive Behavioral Therapy (CBT) techniques are especially useful here. Over time, with practice, you can learn to catch these thoughts, question them, and replace them with healthier alternatives.

Why do I have automatic thoughts that seem so harsh?
A lot of automatic thoughts stem from past experiences, learned behaviors, and core beliefs developed during childhood. If you grew up in a highly critical environment or experienced trauma, your brain may have learned to anticipate negativity as a form of self-protection — even if it no longer serves you today.

How do I start noticing my automatic thoughts?
One of the best ways to start is by keeping a thought journal. Throughout the day, whenever you notice a sudden shift in mood, ask yourself: “What just went through my mind?” Write it down. You’ll start to see patterns that can help you recognize — and later challenge — those thoughts.

Is it bad to have automatic thoughts?
Not necessarily. Having automatic thoughts is a natural part of being human. The goal isn’t to eliminate them, but to become aware of them, especially when they’re distorted or unhelpful. Think of it like background music — you want to make sure it’s not quietly sabotaging your peace of mind.

Conclusion

Automatic thoughts are sneaky little things. They slip into our minds without permission, often shaping our emotions, behaviors, and even the way we see ourselves — all without us even realizing it. But the good news? Once you learn to spot them, you take back a huge amount of control.

By identifying the types of thoughts you’re having, noticing the patterns, and gently challenging the ones that don’t serve you, you create space for a healthier, more balanced way of thinking.
And remember: it’s a practice, not a one-time fix. Some days, those automatic thoughts will feel louder and more convincing. That’s okay. With awareness and compassion for yourself, you can slowly retrain your brain to default to thoughts that build you up instead of tearing you down.

So the next time that little voice in your head says, “You’re going to mess everything up,” pause. Take a breath. And remind yourself: “That’s just a thought. It’s not the truth.”

You’ve got this.