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Write any Automatic Negative Thoughts that you can think of in the left column.
Next, consider each in turn and see if you can challenge it with a Positive Replacement Thought in the
right-hand column.
ChatGPT
Certainly! Automatic Negative Thoughts (ANTs) are common cognitive distortions that can contribute to
negative emotions and behaviors. Here are some examples along with possible Positive Replacement
Thoughts (PRTs):

Automatic Negative Thought (ANT) Positive Replacement Thought (PRT)

"I'm not good enough." "I am capable and have strengths that make me valuable."
"This is too hard; I can't do it." "I may face challenges, but I can learn and overcome them."
"Nobody likes me." "I have meaningful connections, and people appreciate me."
"I always mess things up." "Mistakes happen, and I can learn and grow from them."
"I'll never succeed." "Success takes time, effort, and persistence; I can achieve it."
"I'm a failure." "I may face setbacks, but I have the ability to bounce back and succeed."
"I'll never be happy." "Happiness is attainable, and I can focus on positive aspects of my life."
"I'm so overwhelmed; I can't handle it." "I can break things down, prioritize, and tackle one thing at a
time."
"I'm always to blame." "Responsibility is important, but I don't have to shoulder all the blame."
"I'll never get better." "Change is possible, and I can take steps to improve my situation."
It's important to note that challenging negative thoughts takes practice, and finding realistic, positive
replacements is key to promoting a healthier mindset. Additionally, seeking support from friends, family,
or a mental health professional can be beneficial in addressing negative thought patterns.