BPD and Automatic Negative Thoughts

G. Pacana

1/27/20244 min read

man in black T-shirt in grayscale photography
man in black T-shirt in grayscale photography

“It is not always possible to do away with negative thinking, but with persistence and practice, one can gain mastery over them so that they do not take the upper hand.”

― Stephen Richards

Automatic negative thoughts (ANTs) play a crucial role in intensifying the symptoms of BPD. ANTs are quick, involuntary, and habitual thoughts that are often negative and irrational. People with BPD may experience ANTs such as "I'm worthless," "Nobody cares about me," or "I always mess things up." These thoughts can intensify negative emotions, increase anxiety, and contribute to impulsive behaviors.

ANTs perpetuate a cycle of negative thinking and emotional distress in individuals with BPD. These thoughts arise automatically and without conscious awareness, making it challenging to break free from their grip. However, by understanding the impact of negative thoughts on mental health, individuals with BPD can take steps to overcome them and regain control over their lives.

Negative thoughts have a profound impact on mental health, especially for individuals with BPD. They can fuel feelings of worthlessness, hopelessness, and despair and contribute to the development of anxiety and depression. Negative thoughts can also distort reality, leading individuals with BPD to misinterpret situations and relationships. This further strains interactions with others and perpetuates a cycle of negative emotions and behaviors.

It is critical to recognize the detrimental effects of negative thoughts on mental health and well-being. By acknowledging the role these thoughts play in intensifying the symptoms of BPD, individuals can begin the journey towards cognitive restructuring, a powerful technique that can help overcome automatic negative thoughts.

Cognitive Restructuring

Cognitive restructuring is a therapeutic technique that aims to challenge and replace negative and irrational thoughts with more balanced and realistic ones. It is based on the understanding that our thoughts influence our emotions and behaviors. By identifying and changing negative thought patterns, individuals with BPD can experience improved mental health and a greater sense of empowerment.

Cognitive restructuring involves several key steps. The first step is to become aware of negative thoughts and the emotions they trigger. This requires mindfulness and self-reflection. Once identified, these thoughts can be examined for evidence and evaluated for accuracy. This process involves challenging distorted thinking patterns and replacing them with more rational and positive alternatives.

Steps for restructuring for negative thoughts

  1. Identifying Negative Thoughts: The first step in cognitive restructuring is to identify negative thoughts. This can be done by paying attention to one's internal dialogue and observing patterns of negative thinking. Journaling can be a helpful tool to record negative thoughts and analyze them later.

  2. Evaluating Thoughts for Accuracy: Once negative thoughts are identified, it is important to evaluate them for accuracy. This involves examining the evidence for and against the thoughts. Are there any alternative explanations or interpretations? This step helps to challenge the validity of negative thoughts and introduces a more balanced perspective.

  3. Replacing Negative Thoughts: After evaluating negative thoughts, the next step is to replace them with more rational and positive alternatives. This can be done by reframing the thoughts in a more realistic and compassionate manner. For example, instead of "I'm worthless," one can reframe it as "I have strengths and qualities that make me valuable."


In cognitive restructuring, it is important to identify and challenge distorted thinking patterns that contribute to negative thoughts. These thinking patterns are often referred to as cognitive distortions and include black-and-white thinking, overgeneralization, emotional reasoning, personalization, and catastrophizing.

By becoming aware of these distortions, individuals with BPD can begin to challenge their validity and replace them with more balanced thoughts. For example, instead of catastrophizing a situation by assuming the worst possible outcome, one can consider more realistic possibilities.

Techniques for reframing negative thoughts in BPD

  • Cognitive reframing: This involves consciously reframing negative thoughts by replacing them with more positive and realistic ones. It requires actively challenging negative thoughts and deliberately shifting one's perspective.

  • Thought stopping: This technique involves interrupting negative thoughts by using a mental cue or physical action, such as saying "Stop!" out loud or snapping a rubber band on the wrist. This interruption can break the cycle of negative thinking and create space for more positive thoughts.

  • Positive visualization: Visualizing positive outcomes and experiences can help counteract negative thoughts. By imagining positive scenarios, individuals with BPD can cultivate a sense of hope and optimism.

  • Positive Self-Talk and Affirmations: Positive self-talk and affirmations are powerful tools for empowering oneself and promoting positive thinking. By consciously replacing negative self-talk with positive and encouraging statements, individuals with BPD can boost their self-esteem and challenge automatic negative thoughts. Affirmations are positive statements that are repeated regularly to reinforce positive beliefs and challenge negative ones. For example, affirmations such as "I am worthy of love and respect" or "I am capable of overcoming challenges" can help counteract negative self-perceptions and build resilience.


Overcoming automatic negative thoughts in BPD is a challenging but essential step towards improving mental health and well-being. By understanding the role of negative thoughts in BPD, individuals can begin the process of cognitive restructuring, empowering themselves to challenge and replace negative thinking patterns.

Through techniques such as identifying and challenging distorted thinking, reframing negative thoughts, and cultivating positive self-talk, individuals with BPD can regain control over their thoughts and emotions. With dedication and perseverance, it’s possible to overcome automatic negative thoughts and create a more positive and fulfilling life.

"Once you replace negative thoughts with positive ones, you’ll start having positive results.”

Willie Nelson