Lesson 482: Recognizing the Dual Automatic Thought Processes of "Worrying About the Future + Negating Oneself"
Course duration:70 minutes
This course will help you gradually distinguish between two common thoughts: one is constantly worrying about whether you will make mistakes in the future, and the other is constantly telling yourself that you are not good enough. When they occur together, it can be particularly exhausting. The course will guide you to separate these mixed thoughts and see which are worries and which are self-blame.
○ Course topic audio
Lesson 482: Recognizing the Dual Automatic Thought Processes of "Worrying About the Future + Negating Oneself"
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Today, I want to gently approach you with the theme: the dual automatic thoughts of worrying about the future and self-doubt. Often, what truly exhausts us isn't the event itself, but the numerous voices that flood our minds before it even happens. One voice constantly asks: What will I do then? What if I fail? What if others are dissatisfied? What if I can't handle it? Another voice immediately follows: See, you're just not good enough, you can never do it right, you don't deserve to be trusted. When the former worry and the latter self-blame are intertwined, it's as if two threads are simultaneously binding your heart—one pulling you towards the uncertainty of the future, the other towards self-doubt. Please pause for a moment and remind yourself: the appearance of thoughts doesn't equate to their factual nature. Today, we're not trying to banish all thoughts, but rather to clarify them. Please take a piece of paper and divide it into two columns. On the left, write your worries about the future; on the right, write your self-doubt. On the left, you could write: I'm afraid things will get out of control, I'm afraid I won't be able to cope, I'm afraid others won't be satisfied, I'm afraid I can't handle it. On the right, you could write: I'm useless, I'm not good enough, I always disappoint people, I don't deserve to be understood. When writing, don't judge yourself or feel embarrassed; it's simply putting your inner voice on paper. After you've finished, look at the left side and ask yourself: Which of these are real problems that need to be addressed, and which are just recurring fears? Then look at the right side and ask yourself: If I were to tell these things to a friend who is suffering, would I feel I'm being too harsh? This exercise isn't about pretending to be optimistic or denying real difficulties, but about helping you see that worry is a problem, and self-blame is internal aggression; they don't have to be forever linked. You can try changing a sentence of blame into a sentence of support. For example, instead of saying "I'm sure I can't do it well," change it to "I'm very scared right now, so I need to break down the process." Instead of saying "I'm terrible," change it to "I'm going through a difficult time, but I can still learn." Remember, gentleness isn't about erasing problems, but about freeing yourself from being overwhelmed by both problems and self-blame. You're already tired; you don't need to push yourself further with shame. After reading aloud, write down the worry that occurred most frequently today, and then write a gentler, more honest response.
AI Healing Q&A
○ AI Healing Q&A: When you're simultaneously worrying about the future and doubting yourself, you can tell the AI about these two types of thoughts. The AI will help you distinguish between facts, speculations, and just self-blame born of exhaustion. You can ask the AI to rewrite hurtful sentences to make them gentler, so that worry is no longer tied to self-attack, and you can gradually regain some clarity and peace.
○ Music therapy guidance
○ Music Therapy Guidance: When your mind is filled with worries about the future and self-doubt, choose piano, classical guitar, or gentle strings. Let the music slowly drown out those hurried thoughts. Write down a worry for each sustained note you hear; remind yourself of each pause: thoughts are not facts, and I can gradually discern them.
○East-West Healing Tea Drinks
○ Green Tea with Jasmine: When your mind is filled with worry about the future and self-doubt, brew a cup of green tea with jasmine. Green tea brings a sense of clarity, and the fragrance of jasmine helps soften your breathing. While drinking the tea, write down your worries and self-blame separately, without rushing to judge, but slowly seeing that thoughts are not the whole truth.
○ Healing Recipes
Lesson 482: Recognizing the Dual Automatic Thought Processes of "Worrying About the Future + Negating Oneself"
○ Healing Recipe: Green Tea Porridge: When your mind is filled with worry about the future and self-doubt, try cooking a bowl of green tea porridge. After the white porridge has cooked until soft, add a small amount of diluted green tea broth to make the flavor mild and non-irritating. It's suitable for when you have excessive internal heat and your thoughts are chaotic. Eat slowly, letting the warm porridge help you separate your worries and self-blames.
Open the healing recipe
◉ Japanese Dietary Therapy: Green Tea Porridge
I. Recommended Dietary Therapy and Reasons
Recommended dishes:Green tea porridge (cools and soothes the mind)
Recommended reasons:This lesson exercises the separation of worrying about the future from self-doubt. A light diet is suitable for accompanying writing and observation, allowing the mind to gradually clear from its jumbled thoughts. Food doesn't solve your problems, but rather provides a stable source of nourishment.
2. Recipe and Method
Recipe (1–2 servings):
- 60 g japonica rice
- 150 ml of light green tea
- 700 ml of clean water
- A pinch of salt
- Optional: a small amount of shredded seaweed
practice:
- Wash the main ingredients thoroughly. Prepare the parts that need to be peeled, sliced, or shredded by cutting them into small, easy-to-eat pieces.
- Add weak green tea to the white rice porridge after it has been cooked until soft, to avoid making the tea flavor too strong.
- Keep the seasoning light, with less salt and sugar, and avoid using strong flavors that overpower the ingredients, making it easier for the body to accept.
- During the preparation process, you can slow down your movements and treat washing, cutting, boiling, and mixing as a small exercise to bring your attention back to the present moment.
- After serving, let it cool slightly to a comfortable temperature before eating to avoid putting extra strain on your body if it's too hot or too cold.
- Take your first bite slowly, savoring the aroma, temperature, and texture before letting your body decide whether to continue.
- If you have a poor appetite that day, you can eat a small amount. There is no need to force yourself to finish it. The key is to let your body know that you are being taken care of.
3. Small rituals for body and mind
When preparing green tea porridge, you can first arrange the ingredients neatly, noticing their color, shape, and light texture. This small action can help your attention gradually shift from anxiety, depression, or recurring worries back to the present moment.
While waiting for your food to finish, give yourself three slow breaths. You don't need to immediately explain all your emotions or solve all your problems; just let your body know that you are safe at this moment.
When you take your first bite, focus on the temperature, aroma, and soft texture. You can gently tell yourself: I'm taking care of myself; I'm willing to slow down; I can start over.
4. Dietary Therapy Experience Record
- Record the time of consumption: whether it is breakfast, lunch, dinner, or a meal to settle down after emotional fluctuations.
- Observe changes in stomach comfort, body temperature, mental stability, and mood intensity within 30–60 minutes after consumption.
- If you consume it on days when you feel particularly anxious or down, you can keep track of whether it helps you slow down or gives your body a greater sense of security.
V. Instructional Videos (approximately 3–5 minutes)
Video Title:Green Tea Porridge: Japanese Refreshing Food Therapy and Emotional Soothing
6. Precautions
- Dietary therapy should be done in small, light portions, and adjusted according to the body's reaction. It is not recommended to force yourself to finish a meal when you are feeling unwell.
- If you are allergic to seaweed, soy products, eggs, fish, tea, or citrus fruits, please choose suitable alternatives.
- Those with sensitive stomachs, pregnant women, those with chronic diseases, or those currently taking medication should prioritize following the advice of medical professionals and nutritionists.
hint:This recipe is for daily physical and mental well-being and is not a substitute for any medical diagnosis or treatment. If you experience emotional distress, noticeable or persistent physical symptoms, please seek professional help promptly.
Mandala Viewing Healing
When worry about the future and self-doubt arise together, focus on the center and outer ring of the mandala. The center represents you in this moment, and the outer ring represents your ever-expanding thoughts. Don't chase after your thoughts; simply let your gaze return to the center time and time again, practicing gradually separating your worry and self-blame.
● AI Dynamic Geometric Vision Focus and Emotion Regulation Engine ●
AI Dynamic Geometric Vision Focus and Emotion Regulation Engine · v7.0.0
Before we begin, I'd like to know how you feel right now.
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After the fluorescent line crawling is completed and stopped, first select a color, then click on the closed area in the graphic to fill in the color.
AI Digital Mandala Interactive Focus Engine
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AI Digital Mandala Static Focus EngineAZ Image Coloring · 60 Colors
○ Calligraphy and engraving therapy practice
This calligraphy and seal engraving exercise has no specific content and does not require perfect character formation. When faced with worries about the future and self-doubt, focus your attention on holding the pen, placing the pen, pausing, and breathing, allowing the repetitive hand movements to gradually calm your nerves. When the voice in your head becomes harsh, first set aside judgment and let your actions bear the weight of those thoughts. Please take it slowly. The focus of the practice is not on how many characters you complete, but on maintaining a reliable sense of stability in each stroke, gently accompanying yourself through today.
○ Art Therapy Guidance
Divide the paper in half lengthwise. Draw a shape representing "worrying about the future" on the left and a shape representing "denying oneself" on the right. Use outward-spreading lines to represent worry and darker blocks of color to represent denial. After drawing, separate them with a soft center line, telling yourself: these thoughts can be observed; you don't have to believe them all. Finally, add a touch of warm color to each side to symbolize understanding and support.
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○ Diary Healing Suggestions
Write your most obvious worry for today on the left and your most frequent self-doubt on the right. After you've finished writing, take your time to look at it and see which parts are true and which are just voices of fear and exhaustion. Finally, rewrite one self-blaming sentence into a supportive one, making your journal a place to discern your thoughts.
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May you gradually return to a more stable, clear-headed, and gentler version of yourself through today's practice.