7 Automatic Negative Thoughts That Fuel Anxiety and Overthinking

You try to be logical.

You try to stay positive.

You try to “talk yourself out of it.”

And yet—those automatic negative thoughts still crash in without warning. Loud. Convincing. Cruel.

They don’t feel like thoughts.

They feel like facts.

That’s what makes anxiety and overthinking so exhausting. These thoughts run quietly in the background all day, draining your confidence, second-guessing every move, and slowly convincing you that you are the problem.

I know this because I’ve lived here.

More times than I’d like to admit.

But learning about automatic negative thoughts—what they actually are and how they work—was a turning point. Because you can’t stop negative thinking patterns you don’t recognize.

Below are the 7 most common types of automatic negative thoughts in women, especially those struggling with anxiety, self-doubt, and overthinking. As you read, notice which ones feel uncomfortably familiar. Awareness is where healing begins.

1. Catastrophizing: When Your Mind Jumps to Disaster

Catastrophizing is when your brain immediately assumes the worst possible outcome—even when there’s little evidence.

A small mistake turns into “Everything is ruined.”

A delay becomes “This will end horribly.”

This is anxiety trying to protect you, but it ends up stealing your peace instead.

Gentle shift: Name the thought (“This is anxiety, not reality”), slow your breathing, and ask: What’s the most likely outcome—not the scariest one?

You’re allowed to expect things to go right too.

2. Mind-Reading: Assuming Everyone Is Judging You

Mind-reading is a classic overthinking pattern. You assume you know what others think—and it’s never kind.

“They think I’m awkward.”

“I embarrassed myself.”

“I’m not enough.”

Most of the time, people are wrapped up in their own insecurities. You’re not under a spotlight.

Gentle shift: Ask, What else could be true? Then relax your body. Confidence starts in the nervous system, not the mind.

3. Guilt-Based Thinking: When Rest Feels Like Failure

This is especially common for women. Guilt-based thinking ties your worth to productivity.

Rest feels wrong.

Slowing down feels selfish.

Doing nothing feels like you’re falling behind.

This mindset leads straight to burnout.

Gentle shift: Redefine rest as recovery. Your nervous system needs it to function. You are not lazy—you are human.

4. Overgeneralization: One Mistake Becomes Your Identity

Overgeneralization takes a single slip-up and turns it into a life sentence.

“I always mess things up.”

“I’m bad at everything.”

This is negative self-talk rooted in fear, not truth.

Gentle shift: Remove words like always and never. Track small wins weekly. Your brain needs proof that you are more than your worst moment.

5. Emotional Reasoning: Believing Feelings Are Facts

Feeling overwhelmed becomes “I can’t handle anything.”

Feeling anxious becomes “Something is wrong with me.”

But emotions are signals—not verdicts.

Gentle shift: Break tasks into tiny steps. Care for your body first. Tired does not mean incapable.

6. Self-Blame: Turning Pain Into Shame

Self-blame convinces you that struggling means you’re broken.

“I shouldn’t feel like this.”

“Other women handle life better than me.”

No—other women just hide it better.

Gentle shift: Speak to yourself the way you’d speak to a hurting child. Shame softens in safe connection, not isolation.

7. Control Anxiety: Trying to Manage Everything to Feel Safe

Control anxiety whispers, If I don’t handle everything perfectly, it will all fall apart.

It keeps you tense, vigilant, and exhausted.

Gentle shift: Separate what you can control from what you can’t. Let go—slowly. Peace lives in surrender, not perfection.

When You’ve Tried Everything—and Still Feel Stuck

If you’ve prayed, journaled, reframed, stayed grateful—and negative thoughts still hijack your mind—this is not failure.

It usually means you need support, not more self-discipline.

Getting help for anxiety, intrusive thoughts, or chronic overthinking doesn’t mean you’re weak. It means you’re wise enough to stop carrying this alone.

Remember, Your Thoughts Aren’t the Boss

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

You can learn to spot them.

You can learn to challenge them.

And slowly, gently, you can replace them with healthier thinking.

Your mind may think negatively.

But you don’t have to believe everything it says.

Step by step, thought by thought, peace becomes possible again.

You’re not broken.

You’re becoming. 💛