What Are Automatic Thoughts? a CBT mini course on understanding the thoughts that shape how you feel
Reviewed By
Donna Bottomley - Psychotherapist, MBABCP accredited, 10+ years in CBT and EMDR
Automatic thoughts are the rapid, involuntary thoughts that flash through our minds in response to situations - often so quick they go unnoticed, yet powerful enough to shape how we feel and behave. They are a central concept in CBT and understanding them is often the first step towards changing unhelpful thinking patterns. On Offload this mini course guides you through what automatic thoughts are, where they come from, and how they connect to your emotions.
Free to try · Responses are private & encrypted
Related tools
What does the What Are Automatic Thoughts? Mini Course cover?
- What automatic thoughts are and how they differ from deliberate thinking
- Where automatic thoughts come from - including early experiences and core beliefs
- A mindfulness activity to help you notice your own automatic thoughts in real time
- Reflection on what you observed during the mindfulness practice
- The link between automatic thoughts and cognitive distortions
Who is this What Are Automatic Thoughts? Mini Course for?
Helpful if you:
💭 Notice your mood shifting without knowing why
🔁 Have recurring negative thoughts you can't seem to stop
🔍 Want to understand where your thoughts come from
For therapists:
Assign early in CBT to introduce the cognitive model at an accessible level before moving into thought records and cognitive restructuring. Pairs particularly well with the Cognitive Distortions mini course as a sequenced psychoeducation block. Accessible via the Offload companion app. HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
Where do automatic thoughts come from?
Automatic thoughts are shaped by our early experiences, relationships, and the core beliefs we develop about ourselves, others, and the world. Over time these beliefs create mental shortcuts that generate automatic responses - often well-intentioned protective patterns that become unhelpful in adult life.
How long does this mini course take?
Most people complete it in 7 to 8 minutes. It includes a short mindfulness activity so allow a few extra minutes if you want to engage fully with that section.
Can professionals assign this mini course to their clients?
Yes. Offload lets professionals assign this mini course directly to clients as part of a personalised care plan. It works well sequenced before the Cognitive Distortions mini course or ahead of introducing thought records. Clients complete it in the companion app. HIPAA and GDPR compliant.
Are automatic thoughts an evidence-based concept?
Yes. Automatic thoughts are a core concept in CBT. Understanding and identifying automatic thoughts underpins cognitive restructuring, one of the most extensively researched techniques in psychological therapy. This mini course was clinically reviewed by a qualified, experienced therapist.
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapistsReferences
David, D., & DiGiuseppe, R. (2018). The Relationship Between Automatic Thoughts and Irrational Beliefs Predicting Anxiety and Depression. Journal of Rational-Emotive & Cognitive-Behavior Therapy, 36(2), 137–162. Hope, D. A., Burns, J. A., Hayes, S. A., Herbert, J. D., & Warner, M. D. (2010). Automatic Thoughts and Cognitive Restructuring in Cognitive Behavioral Group Therapy for Social Anxiety Disorder. Cognitive Therapy and Research, 34(1), 1–12. Lam, D., & Gale, J. (1998). Cognitive Behaviour Therapy Approach to Disputing Automatic Thoughts: A Two-Stage Model. Journal of Advanced Nursing, 27(5), 1092–1099. Yesilyaprak, N., Batmaz, S., Yildiz, M., Songur, E., & Akpinar Aslan, E. (2019). Automatic Thoughts, Cognitive Distortions, Dysfunctional Attitudes, Core Beliefs, and Ruminative Response Styles in Unipolar Major Depressive Disorder and Bipolar Disorder: A Comparative Study. Psychiatry and Clinical Psychopharmacology, 29(4), 854–863. Nishikawa, D., Matsunaga, M., & Furutani, K. (2013). The Effects of Rumination on Automatic Thoughts and Depressive Symptoms. The Japanese Journal of Psychology, 84(5), 451–457.
