During periods of low mood or recurring anxiety, the brain often automatically generates a series of negative thoughts, such as "I will definitely fail," "Others will definitely not understand me," or "There is no possibility of change for someone like me." These thoughts arise quickly and often affect emotions and behavior before you even realize it. The first step is to recognize the nature of negative automatic thoughts: they are not facts, but a habitual reaction formed under stress. The second step is to learn to name these thoughts, such as catastrophizing, overgeneralizing, or self-deprecating, transforming them from "truths" into "psychological events." The third step is to pause when a thought arises, neither rushing to refute it nor immediately believing it, but simply observing its tone and intensity. The fourth step is to introduce reality testing, asking yourself: Are there any counterexamples? Is there any evidence to support an alternative explanation? The fifth step is to shift attention from the conclusion back to the process, focusing on a small action you are currently performing, rather than judging the future. The sixth step is to use alternative statements, such as "I'm having a hard time now, but that doesn't mean it will always be this way," exposing the brain to a wider range of possibilities. The seventh step is repeated practice, because automatic thoughts don't disappear overnight but gradually weaken after being identified multiple times. The eighth step is to be patient with yourself. Challenging negative thoughts isn't about arguing, but about learning a more authentic and less self-harming way of looking at things. Only when these thoughts no longer dominate will the space for emotions and actions slowly reopen.